Mattress Guides

Can a Mattress Cause Hip Pain?

Can a mattress cause hip pain? Yes, it can. If you wake up with sore hips that gradually improve throughout the day, your mattress could be the reason. Many people blame aging, exercise, or arthritis, but they rarely think about the surface they sleep on for 7–9 hours every night.

Studies show that 10–20% of adults experience hip pain at some point. Poor sleep position and lack of mattress support are common causes. Surprisingly, both too-firm and too-soft mattresses can lead to hip pain. Let’s explore why this happens and what you can do about it.

Key Takeaways

• Yes, your mattress can cause or worsen hip pain, especially if it’s too firm, too soft, or sagging.
• Poor spinal alignment during sleep puts prolonged pressure on the hip joint and surrounding tissues.
• Side sleepers are more prone to hip pain due to direct pressure on the outer hip.
• Proper mattress firmness depends on body weight and sleep position.
• Simple fixes like mattress toppers, better positioning, or timely replacement can significantly reduce hip pain.

Understanding Why the Hip Joint Is So Sensitive

The hip joint is one of the body’s largest and most complex weight-bearing joints. It operates as a ball-and-socket structure, where the rounded femoral head fits into the pelvic socket. This design allows for flexibility, rotation, and stability but also makes it vulnerable.

Several structures surround the hip:

• Muscles (glutes, hip flexors, rotators)
• Tendons and ligaments
• Cartilage
• Bursae (fluid-filled sacs that reduce friction)
• Major nerves like the sciatic nerve

During sleep, your body remains in one position for hours. Unlike daytime movement, which distributes pressure and stimulates circulation, sleep creates prolonged loading on specific areas especially the hips, for side sleepers.

When a mattress fails to support proper alignment, stress builds in these sensitive structures, leading to inflammation, stiffness, and pain in the morning.

How Your Mattress Can Cause Hip Pain

Your mattress plays a big role in how your hips feel while sleeping. A mattress that does not support your body properly can cause poor alignment. This can put extra stress on your hip joints and surrounding muscles, leading to pain, especially in the morning.

1) Too Firm Mattresses and Pressure Points

If a mattress is too hard, your hips cannot sink in comfortably. This forces your spine into an unnatural position. As a result, the hips take too much pressure, which can cause soreness and inflammation over time. Many people think firm mattresses are always better, but for hip pain, they can actually make things worse, especially for side sleepers.

2) Too Soft Mattresses and Poor Alignment

A mattress that is too soft causes the opposite problem. It lets your hips sink too far down, creating a curve in the lower spine. This poor alignment makes your back and hip muscles work harder to support your body. As a result, you may wake up feeling stiff, sore, or tired. Over time, this strain can make existing hip pain worse or cause new discomfort.

3) Sagging or Uneven Mattress Surfaces

Old mattresses often develop dips or sagging spots. When your hips sink into these uneven areas, your body becomes unbalanced during sleep. This can lead to pain not only in the hips but also in the back, neck, and shoulders.

Why Side Sleepers Feel Hip Pain More

Side sleeping puts the most weight directly on the hips. Without proper cushioning, the hip area gets compressed for hours. This can irritate muscles and tissues around the joint. Side sleepers are more likely to wake up with hip pain because of this extra pressure.

Warning Signs Your Mattress Is the Problem

It’s not always easy to tell if your mattress is causing hip pain. However, certain signs strongly suggest it may be the issue.

1) Morning Hip Pain That Improves During the Day

If your hip pain is worst when you wake up but gets better once you start moving, your mattress is likely the cause. This usually means your hips are under pressure or poorly supported during sleep.

2) Pain on the Side You Sleep On

If you sleep on your side and feel pain mainly on that same hip, your mattress may not be cushioning it properly. Constant pressure on one side can irritate sensitive tissues.

Read Also: Which Side of the Bed Is Better?

3) Tingling or Numbness in Hips or Legs

Poor mattress support can press on nerves near the hips. This may cause tingling, numbness, or a pins-and-needles feeling that can travel down the leg.

4) Trouble Getting Comfortable

If you constantly change positions during the night, your body may be searching for a more comfortable and supportive position. This is often a sign your mattress is not doing its job.

5) Pain Gets Worse After Changing Mattresses

Sometimes, hip pain becomes worse after buying a new mattress. This can happen if the firmness or materials are not right for your body type or sleeping style.

Sleep Position and Hip Pain

Your sleeping position can either help or worsen hip pain.

Back Sleeping

Sleeping on your back is usually the best position for hip comfort. It spreads your body weight evenly and keeps your spine in a natural position. Placing a pillow under your knees can reduce tension in the lower back and hips.

Side Sleeping

Side sleeping is common, but it can increase hip pain. This position puts pressure on the outer hip and can irritate the bursa and muscles. Doctors often link this pain to a condition called greater trochanteric pain syndrome.

If you sleep on your side:

• Avoid sleeping on the painful hip
• Place a pillow between your knees
• Use a mattress or topper that reduces pressure

Stomach Sleeping

Stomach sleeping is usually the worst position for hip pain. It bends the spine in an unnatural way and puts stress on the hips. If you must sleep this way, placing a pillow under your hips and lower stomach can help reduce strain.

Mattress Firmness Guide for Hip Pain Relief

Choosing the correct firmness is not about picking the firmest option available. It’s about balance.

Body Weight Matters

• Under 130 lbs: Often need softer surfaces to allow enough contouring.
• 130–230 lbs: Usually comfortable with medium firmness.
• Over 230 lbs: Often require medium-firm to firm for adequate support.

Heavier individuals compress mattresses more deeply, increasing the risk of sagging.

Sleep Position + Weight = Ideal Firmness

A lighter side sleeper may need a medium-soft mattress, while a heavier back sleeper may need a medium-firm mattress. Small differences in firmness, sometimes just one level, can dramatically change pressure distribution.

This subtlety is rarely discussed but often makes the biggest difference.

Can a Mattress Cause Specific Hip Conditions?

While a mattress doesn’t directly cause structural diseases, it can worsen or trigger symptoms in certain conditions.

• Hip Bursitis: Prolonged pressure on the outer hip can inflame the bursa, especially in side sleepers on firm mattresses.
• Osteoarthritis: People with arthritis often feel increased stiffness after inactivity. Poor mattress support may intensify morning pain.
• Sciatic Irritation: If spinal alignment is compromised during sleep, nerve irritation can worsen.
• Muscle Imbalances: Nighttime pelvic tilt can strain surrounding muscles, leading to chronic discomfort.

Ways to Relieve Hip Pain Without Buying a New Mattress

If your mattress is causing hip pain, you don’t always need to replace it right away. These practical adjustments can significantly improve comfort while extending the life of your current mattress.

1) Use a mattress topper for added support

A mattress topper can quickly add extra comfort and support. Choose a medium-firm topper that is about 2–4 inches thick. This helps reduce pressure on your hips while still keeping your body supported.

Memory foam toppers are popular because they shape to your body and reduce pressure points. Latex and gel toppers can also work well. A good topper can make your mattress feel almost new again.

2) Adjust your sleep position

Immediately stop sleeping on your painful hip. Back sleeping distributes weight evenly and prevents joint strain. Should side sleeping prove unavoidable, always rest on the pain-free side. For stomach sleepers, try transitioning to back sleeping, as stomach positions often worsen hip discomfort.

3) Place a pillow between your knees

This simple yet effective technique helps maintain proper hip alignment. If you sleep on your side, place a firm pillow between your knees. This keeps your hips straight and prevents twisting. If you sleep on your back, place a pillow under your knees. This helps relax your lower back and reduces pressure on your hips.

4) Rotate or flip your mattress regularly

Over time, mattresses develop dips where you usually sleep. These uneven spots can increase hip pain. Rotate your mattress every 3–6 months to keep wear even. If your mattress is double-sided, flipping it can also help.

Read Also: How Often Should You Flip Your Mattress?

5) Try heat or cold therapy before bed

Apply heat for 10-15 minutes before sleep to increase blood flow and relax tight muscles around the hip. Alternatively, use cold packs for inflammation, particularly if the area feels hot or swollen. Some people benefit from alternating between both therapies.

When to Replace Your Mattress for Hip Pain

Sometimes adjustments aren’t enough.

Consider replacement if:

• Your mattress is over 7–10 years old.
• Sagging exceeds 1–1.5 inches.
• Morning hip pain persists consistently.
• The mattress no longer feels supportive.
• You sleep better elsewhere (in a hotel or a guest room).

If your hips feel noticeably better on a different mattress, that’s strong evidence.

How to Test If Your Mattress Is the Problem

Try this simple experiment:

1. Sleep in a different bed for a few nights.
2. Add a supportive topper temporarily.
3. Place a board under your mattress to firm it up slightly.

If your hip pain improves during these tests, your mattress is likely contributing.

Choosing the Right Mattress for Hip Pain

When shopping for a new mattress, look for:

• Pressure-relieving comfort layers
• Strong support core
• Zoned support for hips and shoulders
• High-density foam or durable coils
• At least a 90-night trial period

Testing the mattress for several weeks is important because hip pain changes may take time.

FAQs

What is the best mattress for hip pain?

Studies show that medium-firm mattresses often provide the optimal balance of pressure relief and support for hip pain sufferers. The combination of cushioning and support promotes better sleep quality for those experiencing discomfort.

What is the best type of mattress for hip pain?

The ideal mattress offers balanced pressure relief, support, and movement assistance. Even though all-foam models can work well, many experts recommend hybrids that combine foam cushioning with supportive coils.

How firm should a mattress be for people with hip pain?

Research suggests medium-firm beds typically work best for hip pain. However, ideal firmness varies based on sleep position and body type. Heavier individuals may need denser support to prevent sagging over time.

Can a mattress cause hip pain?

Yes, a mattress can directly cause or worsen hip pain. Experts confirm that old, sagging, or inappropriately firm/soft mattresses contribute to hip discomfort by failing to properly support your body.

When should I see a doctor about hip pain?

Consult a doctor whenever pain doesn’t improve, interferes with sleep, or persists despite home remedies and is accompanied by persistent redness and swelling.

Conclusion

Can a mattress cause hip pain? Yes, and many people don’t realize it. A mattress that is too firm, too soft, or sagging can throw your hips out of alignment and create pressure points. Side sleepers are particularly vulnerable. 

The good news is that adjustments like toppers, better positioning, and proper firmness selection can make a dramatic difference. If your mattress is aging or sagging, replacement may be necessary. The right sleep surface supports your hips, restores alignment, and helps you wake up refreshed instead of in pain.