Why Does My Hip Hurt at Night? 3 Common Causes and What You Can Do

Struggling with hip pain at night? Learn about common causes like bursitis and gluteal tendinopathy—and discover experienced physiotherapy-backed solutions from The Hip and Knee Physio.

If hip pain keeps you up at night, you’re not alone. Many people experience discomfort lying on their side, turning over in bed, or getting up from a low position. This guide breaks down three common causes of night-time hip pain—and, more importantly, what you can do about them.

Based on current research, you’ll learn how to sleep better and move with less pain.

1. Hip Bursitis

Hip bursitis is inflammation of the bursa—a small fluid-filled sac that cushions the outer part of your hip. When irritated, it can cause pain when lying on your side or applying pressure (Fearon et al., 2014).

🔍 Symptoms:

·       Sharp, localised pain over the outer hip

·       Worse at night or when lying on the affected side

💡 What helps:

·       Load management (avoiding overuse)

·       Glute strengthening exercises

·       Soft tissue therapy (e.g., massage, needling)

·       Activity modification (avoid long periods on one side)

2. Gluteal Tendinopathy

Often mistaken for bursitis, gluteal tendinopathy is irritation or degeneration of the glute tendons where they attach to the hip bone (Mellor et al., 2018).

🔍 Symptoms:

·       Pain on the side of the hip

·       Worse when standing on one leg or climbing stairs

·       Tender to touch the outside of the hip

💡 What helps:

·       Targeted loading program from a Hip Physiotherapist

·       Avoiding compression (e.g., crossing legs, lying on that side)

·       Strength-based rehab focused on glutes

3. Referred Pain from the Lower Back

Sometimes what feels like hip pain is actually coming from the lumbar spine or sacroiliac joint (Vleeming et al., 2012).

🔍 Symptoms:

·       Dull ache or deep discomfort

·       Associated back stiffness or sciatica

·       No clear tenderness at the hip itself

💡 What helps:

·       Accurate diagnosis via hip physiotherapy or imaging

·       Mobility work and core stability exercises

·       Addressing postural and movement habits

🩺 When to Get It Checked

If your hip pain at night is persistent, worsening, or affecting your sleep quality, it's time to seek a proper assessment. A skilled physiotherapist can identify the root cause and create a tailored plan—usually without needing injections or surgery.

Taking the Next Steps Towards Recovery

Whether you’re managing chronic pain, bouncing back post-surgery or looking to maintain your independence, choosing the right physiotherapist near you is key. Don’t settle for generic care. If you’re in Melbourne and need expert hip and knee physio, book a consultation with APA Titled Musculoskeletal Hip and Knee Physio - Emma, today.

👉 Call now on 9978 9833 or book online to take the first step toward pain-free movement.

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Disclaimer

The content provided on this website is for general information and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment.

While The Hip and Knee Physio strives to present accurate and up-to-date information, we do not guarantee results or outcomes based on the information provided. Any exercises, strategies, or recommendations featured on this site should not be considered a personalised treatment plan.

Always seek the advice of a qualified healthcare provider before starting any exercise program, particularly if you are experiencing pain, injury, or a pre-existing medical condition.

Use of this website does not create a physiotherapist–patient relationship. The Hip and Knee Physio accepts no responsibility for any injury or loss arising from reliance on or use of this information.

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References

1. Fearon, A. M., Cook, J. L., Scarvell, J. M., Neeman, T. M., Cormick, W., & Smith, P. N. (2014). Greater trochanteric pain syndrome: defining the clinical syndrome. British Journal of Sports Medicine, 48(12), 1044–1049.

2. Mellor, R., Bennell, K., Grimaldi, A., Nicolson, P., Kasza, J., Hodges, P., & Vicenzino, B. (2018). Effective treatment options for gluteal tendinopathy: a randomised clinical trial of exercise and load management. BMJ, 361, k1662.

3. Segal, N. A., et al. (2010). Hip joint pain and radiographic severity are not strongly associated in hip osteoarthritis. Osteoarthritis and Cartilage, 18(7), 876–882.

4. Vleeming, A., Schuenke, M. D., Masi, A. T., Carreiro, J. E., & Danneels, L. (2012). The sacroiliac joint: an overview of its anatomy, function and potential clinical implications. Journal of Anatomy, 221(6), 537–567.