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- 8 Smart Tips To Help You Manage Your Time With A One-Year-Old - October 22, 2018
- Managing Hip Pain At Night: Relief And Prevention - August 17, 2018
Many of us are victims of hip pain. While it’s somewhat bearable during the day – the pain makes it impossible to get a good sleep at night. On average, 90% of people with chronic joint pain suffer from this condition and chances are high that our bad habits are influencing the pain.
Most commonly, sleeping on a bad mattress can cause hip pains at night. Other factors for the pain include:
- overuse of hip muscles,
- hip osteoarthritis (a type of arthritis where your bones wear down),
- Sciatica (tightness, tingling or weakness in lower back or legs),
- pelvic issues and
- hip replacement surgery.
Pregnancy is another known cause of hip pain at night. Severe hip pain can be caused by tendonitis (inflamed hips), sports injuries, and hip bursitis. There are also times when having a lower back pain can cause hip pain.
Managing Hip pain at night
Here are a few tips that will help you manage hip pain at night.
1. Immediate Relief
If you suddenly wake up in the middle of the night due to hip pain, don’t panic. There are a few things that you can do to relieve the pain and go back to sleep. Keep in mind that while these measures may give you immediate relief, they are not long-term and the pain might come back.
Change your sleeping position, try to find that sweet spot that will give you the utmost comfort. You can also get wedge-shaped pillows to support your lower back – this will lower your pain significantly. Some also put a pillow in between their legs and found relief.
If nothing works, try and get a good mattress best for back pain. They are specially made to reduce stress on your and can reduce your back pain.
Hip pain can also be treated by applying heat or icing. Ice is the better option as the cold will reduce inflammation. Applying heat is more beneficial for stiffness, arthritis or muscle spasms.
2. Long-Term Relief
For chronic hip pain, it’s highly recommended that you consult a doctor. As the type of pain may vary from person to person, there are a few common grounds that will give you an idea of what to expect.
Your doctor might suggest physical therapy, massages or both. In addition, removing the fluid from the bursa (a fluid-filled sac countering friction at joints), or an arthroscopic surgery to remove the bursa is also a good alternative. Some doctors also suggest steroid or cortisone injections into your hip joints.
Depending on the patient and in severe cases, it’s highly recommended that you get a surgery to remove loose pieces of cartilage around the hip (arthroscopy), replacing the damaged bone in the hip socket (hip resurfacing) or an arthroplasty which is also known as “total hip replacement surgery”
Preventing hip pain at night
During the day, you can try various things to prevent hip pain from happening at night.
1. Low-impact exercise
Exercises like swimming, walking might help reduce your hip pain. Similarly, tai chi and yoga also helps as well. You should always try and avoid sitting down for long periods of time.
In addition to the above exercises, you should stretch, especially the hip area, as much as possible. A nimble body is less prone to aches and pain.
Here’s how to stretch your hip joints:
- Stand up straight.
- Next, cross your legs and try to reach your toes.
- Hold the position for 20-30 seconds.
- Go back to the starting position and repeat the exercise by crossing your legs the other way.
3. Sleep Hygiene
Practicing good sleep hygiene will help you fall asleep quickly and stay asleep throughout the night. A few good sleep practices are:
- Daily go to bed at the same time,
- Try to wake up at the same time
- Stay relaxed before bedtime
- Take a warm bath before going to bed. This will relax tense muscles and release endorphins – body’s natural pain fighters.
- Sleep in a cool temperature, preferably in a dark room
- Avoid using electronics such as smartphones and TV before you sleep.
- Don’t take caffeine 4-6 hrs before bedtime
- Don’t use alcohol or drugs as a sleeping aid.
A few adjustments in your lifestyle can help you reduce chances of hip pain drastically. A little exercise and practicing good sleep hygiene will go a long way. Be sure not to take any kind of medication without a prescription or a doctor’s consult.
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