Hip pain can be debilitating, but did you know that how you sleep can make it worse or be the main cause? If your hips are not properly supported while you sleep, they can rotate out of alignment and cause muscle tension. This is especially common for those who sleep on their stomach or on their side.

But how can you improve your hip alignment while you sleep? There are a few different ways. First, you can sleep with a pillow under your knees if you already have existing hip pain. This is especially important for those who sleep on their back. This allows the pressure to stay off your hips. If you are a side sleeper, try sleeping with a pillow between your knees. Again, this will alleviate some of the pressure from being directly on your hips. If your hip pain tends to be on one side more than the other, make sure you sleep on the opposite side to prevent any further hip pain. If you are a stomach sleeper, try placing a pillow under your stomach. When rolling over, move your body as one instead of bending your waist.

Mattresses also play a role in hip alignment. Old mattresses that are lumpy can cause issues, but so can styles that are too soft or lacking in their support. While everyone has their own preference on what kind of mattress they like, the best way to minimize hip pain and back pain is to choose a memory foam mattress. If you don’t have a memory foam mattress, try a memory foam topper, like ones found in the Contour store.

If you have been sleeping on the same pillow for a while, it may be time to get a new one as well. Pillows are what keeps our head and neck aligned correctly while we sleep. If your pillow is old and flat, this can be contributing to hip pain, or even a main cause. Choose a thick pillow, or one with memory foam. You can also insert pillows between your body and the mattress if there are any gaps.

There are several things that can affect hip alignment during sleep. Evaluate your bed and decide if it’s time to upgrade your mattress. If you can’t upgrade, then at least choose a memory foam mattress topper. Swap out your old pillows for new ones with memory foam. And finally, be mindful of how you are sleeping. Use pillows as a cushion when needed.