Hip Pain When Walking or Sleeping: Common Causes and Care Options

Hip pain can make everyday life in Hot Springs harder than it should be. Walking the Hot Springs Creek Greenway, strolling through Garvan Woodland Gardens, climbing stairs, getting in and out of the car, or even rolling over in bed can become uncomfortable. Hip pain is common at every age, from weekend runners to retirees in Hot Springs Village, and the cause is not always where you feel it.

This post walks through common causes of hip pain, what different pain locations may suggest, simple home care, and when to get it checked. It is general information, not a diagnosis.

Where Does It Hurt? Clues From the Location

“Hip pain” can mean very different things. Where you feel it can offer clues:

• Outside of the hip: Often linked to irritation of the tendons or the bursa (a small fluid-filled cushion) on the side of the hip. This pain is often worse when lying on that side or climbing stairs.
• Front of the hip or groin: Can be related to the hip joint itself, such as wear-and-tear arthritis, or to tight or strained hip flexor muscles.
• Back of the hip or buttock: Is often related to the low back, the SI joint, or tight muscles in the buttock, rather than the hip joint.

Common Causes of Hip Pain

Muscle strain and tightness

Hip flexors, glutes, and the muscles on the outside of the hip can become strained or tight from sitting for long periods, sudden increases in activity, or sports like pickleball, golf, and running.

Wear-and-tear arthritis

Osteoarthritis of the hip becomes more common with age. It often causes stiffness in the morning or after sitting, and groin or front-of-hip pain with walking.

Bursitis and tendon irritation

Irritation on the outside of the hip is common, especially in adults over 40. Many people notice it at night when lying on the painful side.

Pain coming from the low back

Problems in the low back or SI joint can send pain into the buttock and hip area. This is one reason a full evaluation matters: treating only the hip may miss the real source.

Walking and posture habits

Standing with your weight shifted to one hip, carrying a child on one side, or walking with an uneven stride can place extra load on one hip over time.

Simple Home Care Tips

• Keep moving within comfort. Gentle walking on flat ground is often better than total rest.
• Change sleep positions. If the outside of your hip hurts, avoid lying on that side. Side sleepers may feel better with a pillow between the knees.
• Break up long sitting. Stand and walk around every 30 to 45 minutes.
• Build hip strength gradually. Gentle exercises like bridges and side-lying leg raises may help support the hip, if they do not increase your pain.
• Check your shoes. Supportive, well-fitting shoes can make long walks more comfortable.
• Ease into new activities. If you are starting a walking program or a new sport, increase time and distance slowly.

How Chiropractic Care May Help

Because hip pain can come from the hip, the low back, the pelvis, or the surrounding muscles, a careful evaluation is the first step. At Lake Hamilton Family and Sports Chiropractic in Hot Springs, Dr. Kight begins with a physical exam and a health history review to look at how your hips, pelvis, and low back are moving together.

Depending on what the exam shows, a plan may include gentle adjustments or joint mobilization, soft tissue work, stretches and strengthening exercises, and guidance on posture and daily habits. Learn more about our chiropractic therapy services. Every person responds differently, and if your exam suggests a problem that needs imaging or another specialist, we will let you know.

When to Get Help Right Away

Get medical care right away if you cannot put weight on your leg, your hip pain follows a fall (especially in older adults), your hip looks deformed, or you have fever, redness, or swelling with the pain. These can signal a fracture, infection, or other serious problem.

Book a Visit in Hot Springs

Our Hot Springs office at 1880 Airport Rd, Suite B, is open Monday through Friday, 8:30am to 5:30pm. Call (501) 762-9648 or schedule your visit online.

Frequently Asked Questions

Why does my hip hurt at night?

Night pain on the outside of the hip is often linked to tendon or bursa irritation, especially when lying on that side. Changing your sleep position and placing a pillow between your knees may help.

Can low back problems cause hip pain?

Yes. The low back and SI joint can refer pain into the buttock and hip, which is why a full evaluation looks at more than just the hip.

Is walking good for hip pain?

For many people, gentle walking on flat ground is helpful. If walking makes your pain clearly worse, cut back and get it checked.

Do I need a referral to see a chiropractor for hip pain?

Coverage and referral rules vary by insurance plan, so check with your plan or call our office with questions.