Causes of Tight Hip Flexors at Night

woman with pain in back
Tight hip flexors can cause low-back pain. (Image: LarsZahnerPhotography/iStock/Getty Images)

When it comes to diseases of civilization, low back pain is public enemy number one. Often this condition is caused by tight hip flexors, which can manifest as low back pain or the sensation that one's hips are tied in knots. If you experience hip tightness during the night, specifically, this is good news. It reduces the possible causes and simplifies treatment.

Night Time Causes

Woman resting in bed
Poor posture while sleeping can cause hip tightness. (Image: Pixland/Pixland/Getty Images)

Poor posture while sleeping can cause hip tightness. It can result from any favored sleeping position -- back, side or belly. It could be caused by an old mattress or failing to stretch after exercising in the afternoon. In the case of the latter, the muscles will have failed to relax, causing the hip flexors to tug on the low back when lying on your side or prone.

Change Your Sleep Habits

Young Woman Sleeping
Some people may find relief by laying on their belly. (Image: whitetag/iStock/Getty Images)

If you sleep on your back, place a pillow under your knees. If sleeping on your side, place the pillow between your knees. Although some people find relief from sleeping on their belly, if the position causes pain adopt one of the recommended modifications.

Stretch Properly

People in yoga class
Fitness group performing a kneeling hip-flexor stretch. (Image: Comstock/Stockbyte/Getty Images)

When dealing with hip dysfunction, it's best to cover all your bases and this includes stretching regularly. Perform a kneeling hip-flexor stretch. In a genuflecting position, keep the front leg at a right angle as you drive your rear leg backward. Keep your core tight and your torso upright. Since other muscles may be silent accomplices to hip tightness, add in a simple hamstring stretch. Sit down with your legs extended forward. Bend at the waist, reaching for your toes. Maintain a straight back. Do not hunch over. Accumulate 30 to 90 seconds per stretch.

REFERENCES & RESOURCES
Load comments
PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION

Copyright © 2019 Leaf Group Ltd. Use of this web site constitutes acceptance of the LIVESTRONG.COM Terms of Use, Privacy Policy and Copyright Policy. The material appearing on LIVESTRONG.COM is for educational use only. It should not be used as a substitute for professional medical advice, diagnosis or treatment. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse any of the products or services that are advertised on the web site. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the advertisements are served by third party advertising companies.