If tight hip flexors have started to cause you pain, now is the time to act. Tight hip flexors are mainly caused by worn-out or strained muscles. These muscles in the hip are called the iliopsoas (The muscle that covers the inner part of your hip bone and your lower spine.) and the rectus femoris (the muscle that rests on your femur bone). These muscles are crucial to your daily life and your night as well.
What Are the Causes of Tight Hip Flexors?
Sitting all Day with Little Exercise
Everyone always knows that a good amount of exercise is always healthy for our bodies; but did you know that not getting the proper amount of exercise can cause tight hip flexors? Many out there find it hard to put a healthy workout in their schedule when they’re always working. So when you find anytime during the week that you are free, try going on a walk. Whether it’s at the park, around your favorite store, or around your home.
Not Exercising the Right Way
A lot of people don’t realize this, but they could be exercising the wrong way. This can cause major discomfort. Imagine you’re trying out a new workout routine at home and you truly don’t know if you’re doing the exercises right. This is the time to contact a professional fitness trainer or do more of your own research. There are plenty of videos on Youtube of exercise examples.But remember, if you’re trying a new exercise and it feels painful, make sure to stop immediately. Don’t force your body to do it if it feels uncomfortable.
Exercising Without Stretching
If you’re doing any cardio or heavy lifting, It’s important to stretch before and after you work out. This will prevent you from strained or tight muscles.
Overworking Yourself During Your Workouts
Knowing your limit can be hard sometimes, especially if you’re in the zone for your workout. But if you feel like you’re almost to your limit, take it easy on yourself. Take breaks during your workout sets as well, you’re least likely to get hurt that way and it’s nicer to your body.
How Tight Hip Flexor Muscles Cause Hip Pain
The muscles are based in your hip, iliopsoas and the rectus femoris. If they are strained or tight, this can be the cause of hip pain because they are located in the hip. If your hip flexor muscles tighten it can affect your lower back too.
Best Sleeping Tips for Hip Pain
Try Stretching During the Day or Before Bedtime
If you’re feeling tightness in your hips and you’re not the type that works out regularly, then stretching daily might be for you.
Stretches that could help your hips may be:
- Lunge
- Butterfly
- Yoga squat
- Hamstring Stretch
- Bridge Stretch
Of course they’re are many stretches out there that can help out with hip pain, if these don’t work out for you, feel free and look up some more stretches that could possibly help as well.
Find the Right Sleep Positions
Now, surely if you’re experiencing hip pain while you’re trying to sleep, chances are that you have tossed around and tried a couple of unfamiliar sleep positions. If none of those have worked for you, here are the most effective ones to try:
Fetal Position
Sleeping on either of your sides with your knees bent.
Sleep flat on your back
Many find this comfortable and it can provide a full-body stretch. You can also put a pillow under your knees if that increases your comfort level.
Sleep flat on your stomach
If you don’t find this comfortable, try putting a pillow under your stomach.
Purchase a New Mattress
If you’re experiencing more hip pain at night and/or the morning after, your mattress could be contributing to your hip pain. We rarely think about our mattresses when we are looking for a culprit as to why we’re lacking sleep or experiencing pain. When looking for your next mattress, try one with memory foam. These have increased in popularity because they support the body better than the older mattresses. It is always an option to go to your local mattress store and test out with one that might fit you the best.
Pillows Made for Hip Pain
- Contour Legacy Leg & Knee Foam Support Pillow
This pillow is not only great for hip pain, it also helps with back and knee pain. With a rating of 4.5 stars, it hangs with a little over thirty-one thousand reviews.
- ComfiLife Orthopedic Knee Pillow and Leg Pillow for Sleeping
This pillow rests under your knees when lying down to help support your hip and back. With a rating of 4 stars, it hangs with a little over nearly thirty thousand reviews.