Best Hip Stretches for Side Sleepers

Proper rest and sleep are the keys to every aspect of your physical health, mental well-being, and your bodily function throughout the day. Getting good sleep can also prevent plenty of health complications, including high blood pressure, strokes, obesity, and even accidents on the road or at work. Your sleep should certainly be a priority to improve your well-being and prevent chronic conditions.

How Your Sleeping Position May Be Causing You Pain

The way and position you sleep also impact your quality of sleep and the benefits you receive from good rest. Side sleepers often experience discomfort in their hips due to prolonged pressure and misalignment. This often causes stiffness, achy hips, numbness or tingling, and sometimes lower back pain. Doing what you can to adjust your sleeping positions and relieve stress will help your overall sleeping patterns and the benefits of good sleep.

Doctor-Approved Stretches for Side Sleepers

Relieving tension in the body aids in giving your body the proper sleep and rest that it needs. A fantastic way to ease tension in the body is through stretching your muscles. Stretching can be very beneficial for those experiencing pain and discomfort in their hips. Stretching can help elongate muscles, relieve tension, and reduce the compression on your nerves, which alleviates pain. It can also improve blood circulation in the muscles and joints, which further relieves tension and stiffness. Two of my favorite stretches that can help alleviate hip discomfort for side sleepers are the Reclining Pigeon Pose and Knee-to-Opposite-Shoulder Pose. 

Position #1: Reclining Pigeon Pose:

• Lie flat on your back with your knees bent and your feet flat on the floor, hip-width apart
• Lift your right leg and rest your right ankle on your left knee.
• Grasp the back of your left thigh and gently pull towards your chest.
• Hold for 20-30 seconds and switch sides.

Position #2: Knee to Opposite Shoulder Stretch:

• Lie on your back with your legs extended.
• Bring your right knee towards your chest.
• Use your hands to pull your knee across your body towards your left shoulder.
• Hold for 20-30 seconds and switch sides.

I love these stretches because they can be done at home or guided by a physical therapist. If you have a partner at home, you can even have them hold down your leg to enhance the impact of these stretches better. These stretches also do not take up much time and space, so they can be done anywhere to relieve the tension and stress in your hips and body. Hopefully, these stretches will help you get the rest and recovery that you need in the night.