How to Sleep Comfortably with Hip Flexor Strain

Hip flexor strain can be incredibly uncomfortable and disruptive, especially when trying to sleep. This type of injury is caused by stretching or tearing the muscles in the hip, which control movements such as lifting the leg or bending at the waist. The pain can range from mild discomfort to debilitating agony.

If you’re experiencing hip flexor strain while trying to sleep, don’t worry – there are things you can do to alleviate the discomfort and improve your chances of getting a good night’s rest. In this blog post, we’ll explore some tips for sleeping with hip flexor strain.

Adjust Your Sleeping Position

One of the most effective ways to alleviate hip flexor strain while sleeping is adjusting your position. Consider lying on your back with a pillow under your knees. This position helps reduce pressure on your hips while keeping them aligned with your spine.

Alternatively, you could try lying on your unaffected side with a pillow between your legs. This will help keep your hips properly aligned and reduce tension in the strained muscle.

Use Heat Therapy

Heat therapy can also be an effective way to relieve hip flexor strain pain at night. Applying heat increases blood flow and promotes healing in injured muscles.

Consider using a heating pad or warm towel wrapped around the affected area before bed for 15-20 minutes. Make sure not to leave it on too long as it may cause burns or irritation.


If you have any medical conditions that prevent you from using heat therapy consult a doctor first before doing so.

Try Stretching Exercises Before Bedtime

Stretching exercises may help ease tightness associated with hip flexor strains which makes it easier for one’s body/muscles during bedtime/rest hours.

Some examples include:

1) Lying down butterfly stretch
– lay flat on back
– bring both feet together towards the groin area
– allow your knees to drop open to the side
– hold this stretch for 30-60 seconds

2) Pigeon pose
– start in a plank position
– extend one leg forward towards your hands while keeping other leg straight behind you.
– slowly lower yourself down on palms and forearms towards your extended knee.
Hold this stretch for about 30 seconds before switching sides.

Make sure not to push too hard when stretching, as overexertion can cause more injury. Consult with a doctor or physical therapist first if unsure of what stretching exercises are suitable.

Use Pain Relief Medication

Over-the-counter pain relief medication may also be helpful, especially if hip flexor strain makes it difficult to fall asleep.

Consider taking an anti-inflammatory such as ibuprofen before bed, but make sure not to exceed recommended dosages or take them without consulting a doctor first.


Not everyone can tolerate pain relief medication so please consult with a doctor beforehand or stop usage immediately once it’s causing any negative reactions on your body.

Concluding Thoughts

Hip flexor strain is painful but choosing healthy habits like good sleeping patterns along with proper healing methods will help improve recovery time. Using heating pads/warm towels, adjusting one’s sleeping position and incorporating gentle stretching exercises into bedtime routine may alleviate discomfort from hip flexor strains throughout rest hours. However, never forget that seeking professional medical advice/consultation regarding treatment options ensures safety and faster recovery time which allows you better sleep during nighttime!