Hip Pain In Bed? Why It Isn’t Getting Better & How To Fix It

Quick Overview

To fix outer hip pain, which is often misdiagnosed as bursitis but is frequently tendonitis, avoid activities that compress or overstretch the hip tendons, such as sleeping on hard or sagging mattresses, leaning on one leg, or crossing legs while sitting; instead, focus on strengthening the outer hip muscles (gluteals) using standing exercises that mimic natural movement, performed slowly, three times a week, and for muscle knots in the gluteal area, apply pressure with a tennis ball for 30-60 seconds per knot, targeting areas slightly behind or below the hip bone.

Key Points: Outer hip pain is often tendonitis, not bursitis, and is frequently aggravated by activities that compress or overstretch the hip tendons. Avoid sleeping on hard or sagging mattresses, leaning on one leg while standing, crossing legs while sitting, and stretching the hip muscles, as these aggravate the condition. The key to fixing outer hip tendonitis is strengthening the outer hip muscles using standing exercises that mimic natural movement, performed slowly, three times a week. For associated muscle knots in the gluteal region, use a tennis ball to apply pressure for 30-60 seconds per knot, avoiding direct pressure on the tendons over the hip bone. When performing the standing strengthening exercise, maintain a straight body alignment (pelvis in line with body and legs) while slowly moving the pelvis toward and away from a wall in a scooping motion. If muscle knots are further back, face slightly upward while lying on your back with the ball; if knots are further forward, face slightly downward while lying on your stomach.

Context: Chiropractor Stefan Becker explains that outer hip pain, commonly mistaken for bursitis, is often tendonitis, which is exacerbated by specific daily activities and poor sleeping surfaces. The video outlines five common habits to avoid that irritate the hip tendons and then details a strengthening routine and a self-massage technique to release trigger points (muscle knots) that contribute to the issue.