View Full Version : hip/butt pain while sleeping on side?
drifters quest
12-06-2009, 20:35
Not quite sure where to put this, but I have a problem when I sleep on my side. After about an hour of sleeping on my side the gluteus muscles hurt. I don't know how to explain it but I guess it's a dull ache. If I switch to my other side after a while it feels the same. I'm not very comfortable sleeping on my back or stomach so this is a major concern spending all the time on a sleeping pad during a thru. After a couple nights the pain doesn't go away during the daytime and immediately appears again when laying on my side. There have been a few times I haven't had the problem, but I don't know what it is or how to prevent it. Is it something I can prevent by stretching? Sleeping a certain way? Any advice is appreciated!
Are you maybe sore from hiking all day?
How thick is the pad you are using?
Is it inflatable?
Ever consider Hammocks? This one is like opening Pandoras box but comfortable for many.
Maybe practice at home on the floor starting on the carpet and move to harder floors.
Take Mp3 player to listen to between sleeping until you acclamate.
Side sleepers do have a harder time adjusting. Mummy bags seem to keep you warmer flat on your back as well(less drafts).
Most side sleepers find 2"+ thick pads help.
Good night.
Mongoose2
12-06-2009, 21:06
I am a side sleeper and switched to a BA inflatable, this really help my hip pain. Good luck!
drifters quest
12-06-2009, 21:10
I have an REI lite-core 1.5 inflatable sleeping pad which FEELS comfortable, but I still get the pain, will be sore even if I don't hike out. I haven't thought about using a hammock, I do a lot of Winter camping and am a cold sleeper, plus I have a dog, so I don't think a hammock would work well for me. That is a good idea to try adjust.
When I sleep on my side on the gouund I can tell it is not as warm. I think the extra hight of shoulders and hips tends to increase the drafts due to chimney effect of wider shoulders.
Another thought is that if your pressure points getting cold due to sqeezing the loft out of the pad. Try adding an additional thin closed cell pad under the problem areas.
drifters quest
12-06-2009, 21:31
I actually had the opposite experience! I was warm on my side, but my core got cold when I switched to my back.
Is this the pad you are talking about mongoose? http://www.rei.com/product/763914?cm_mmc=cse_froogle-_-datafeed-_-product-_-763914&mr:trackingCode=24894FFE-FB85-DE11-B7F3-0019B9C043EB&mr:referralID=NA
I suggest one of two things ...
More padding ... such as a 2.5 inch inflatable .... or a hammock.
I struggled with this for years and finally just bit the bullet and bought a hammock.
Mongoose2
12-06-2009, 21:50
I actually had the opposite experience! I was warm on my side, but my core got cold when I switched to my back.
Is this the pad you are talking about mongoose? http://www.rei.com/product/763914?cm_mmc=cse_froogle-_-datafeed-_-product-_-763914&mr:trackingCode=24894FFE-FB85-DE11-B7F3-0019B9C043EB&mr:referralID=NA
Yep! That's it, best sleep i've had on the trail! I previously used a Thermarest self inflate, 1.5
drifters quest
12-06-2009, 22:02
I think my dad has something pretty similar, i'll ask him to try it out when I head over there for Christmas break. Fortunately the price is pretty reasonable! The thermarest 1.5 I believe is pretty much the same as the one I have so hopefully it will works out. Thanks!
I suggest one of two things ...
More padding ... such as a 2.5 inch inflatable .... or a hammock.
I struggled with this for years and finally just bit the bullet and bought a hammock.
I have the same problem as drifters quest. I bought a Big Agnes Air Core Mummy pad and I used (and sometimes use) a closed cell foam pad on top of it in cold weather for insulation. I thought about getting the BA insulated pad but realized that if it went flat I would be neither comfortable nor warm. If I get a flat with the BA non insulated pad the ccf will still keep me warm at least.
Then I discovered hammocking, and when hiking alone or with someone else who prefers to tent or hammock alone I always bring my hammock unless I'm near or above treeline. I have a couple of pics here taken by Sasquatch 2014 of my winter hammock/tarp setup.
Here's one:
http://whiteblaze.net/forum/vbg/showimage.php?i=21645&catid=searchresults&searchid=28711
skinewmexico
12-06-2009, 23:00
I did, until I got a POE Max Thermo (now the Ether Thermo 6) about 5 years ago.
I agree with the thicker padding.
Also try, as I have found, that putting an inflatable neck pillow, or a pad 3-4" thick between my knees changes the angle of my hips and relieves the pain..
Okie Dokie
12-06-2009, 23:21
My take on the pain is twofold: ...first, you're sleeping on harder surfaces than you're used to at home...second, you're sleeping deeper after a day of exertion....in combination, you're wakened less often due to the need for deep sleep, and when you do you find that that the muscles that are begging for a new sleeping position have gone well past where they would have prompted you, probably without waking, to roll over before...thicker pad, probably...or just adjusting to the lifestyle and going with it...if it's not major pain I wouldn't worry about it...if it's keeping you up at night after you wake up try a few different things till you see what works...I'd bet that after a few weeks of being wakened by stiff or compressed muscles your body will adjust on its own and you'll roll over in your sleep to relieve them without waking up....
Toolshed
12-06-2009, 23:30
I get the same pain...
4 things worked for me (in order of relief provided):
1. Change to a Hammock - Instant relief
2. Ibuprofen - 600 mg before sleeping
3. Double up on your sleeping pads. At least 3 inches
4. Pillow between your knees to stabilize your pelvic (Harder to do in a sleeping bag)
This is one of the reasons that the NeoAir is (as far as I can see) the clear winner as "cool new gear for 2009" --- a 2.5" thick inflatable that's substantially light and has at least some R-value (thermal insulation). Expensive, and perhaps not the most durable pad available, but there are always trade-offs!
I put a folded up shirt between my knees, seems to help, doesn't fall out too often, easy to reposition. In my experience, if you hike for longer times, like a week or more, your body gets used to the new sleeping arrangement and it feels better. Kinda weekend warrior situation. Just was on boy scout weekend, same kinda dull ache in my hips, even with TR camp rest pad used.
Kerosene
12-07-2009, 08:45
I also never sleep well the first 3 nights out on a section hike.
As a side-sleeper, I'm amazingly comfortable sleeping in a hammock, but I haven't pimped up my gear to allow me to sleep comfortably below 50F. I used a shortie NeoAir this past trip and really loved it.
drifters quest
12-07-2009, 11:19
The hammocks sound very comfortable, but I do a lot of cold weather camping (Winter in mountains in Wyoming= too cold!) and since my dog will be with me a lot, that might be difficult with a hammock.
I'll try the BA pad since it seems like the cheapest option (asides bringing an extra pad, which if I can cut down on weight that would be ideal!). I'll also try it for a few nights, maybe it will go away. Thanks for your help!
Ladytrekker
12-07-2009, 11:33
Not quite sure where to put this, but I have a problem when I sleep on my side. After about an hour of sleeping on my side the gluteus muscles hurt. I don't know how to explain it but I guess it's a dull ache. If I switch to my other side after a while it feels the same. I'm not very comfortable sleeping on my back or stomach so this is a major concern spending all the time on a sleeping pad during a thru. After a couple nights the pain doesn't go away during the daytime and immediately appears again when laying on my side. There have been a few times I haven't had the problem, but I don't know what it is or how to prevent it. Is it something I can prevent by stretching? Sleeping a certain way? Any advice is appreciated!
I am a side sleeper and have the same hip issues while sleeping. So I invested in a Neoair mattress, costly but has sure changed the sleeping issues for me. The best way to use it is to blow it up and then lay down on it and adjust the air it will actually conform and mold to you body. I really like it so far. I am just hoping it holds up. I pair mine with a foam pad just make sure things don't poke thru the floor of the tent and the air in it does not get cold.
I had the same issue until I hit upon using a cheap blue foam pad with a Pacific Outdoors blow up mat (like the current Ether series, see http://www.pacoutdoor.com/splash_pdfs/sleeping_pads09.pdf).. Got mine on sale. The PO pad rolls to the size of a 1-liter bottle and the blue mat weighs very little. I use the 3/4 length of both since I curl up to sleep.
I'm the same way. I sleep on my side. I used to get hip pains.
I use the Big Agnes Insulated Inflatable now. When it drops below 40, I bring CCF to put on top of the Inflatable.
flemdawg1
12-07-2009, 12:33
Another happy Big Agnes Air core user here and side sleeper.
I failed to mention my rationale for doubling up the BA-pad with ccf.
In the colder weather, the air will get colder (despite it being "insulated") and will "deflate" a bit. Cold air actually compresses and so there will be less "air" in there than what you blew in with your hot lungs. Same principal as having to re-inflate your tyres on your car if the temperature drops drastically.
So, by 1am, I'm a little closer to the earth. So the CCF prevents that contact from happening (distributes my weight a little more) and insulates me from the cold air in the BA.
garlic08
12-07-2009, 12:42
My first impression was that the pain sounds like a sciatica-type of thing, since you described it as being in the gluteus--not the hip itself. Have you ever had sciatica symptoms? I used to get it from sitting with poor posture and it would hurt when walking, exacerbated by a tight pack hip belt sometimes. I wonder if sleeping on a different surface than you're used to can cause that to flare up. I think it's caused by a pinched nerve in the lumbar spine.
I asked my chiropractor about it, and she said the best exercise for sciatica was walking. Sure enough, the symptoms would go away after a few weeks of hiking. After a couple of long thru hikes, it went away for good and hasn't been back for years. Probably a matter of strengthening core/abdominal muscles.
skinewmexico
12-07-2009, 12:59
You can use spadout.com to find the best price. I found the Ether Thermo 6 on sale for $50. Mine has been great.
Freeman Incognito
12-07-2009, 13:17
Two words.
Hip hole.
If you are a side sleeper, you want to make a hole about 2/3 the diameter of your waistline; if you have a 36" waist, then the hole should be about 24" in diameter. From the edge, it should slope down so that 6" from the edge it is 2 1/2" to 3" deep, and the center should be flat, or just slightly concave. With a wee bit o' practice, you'll find the perfect shape/depth combo for you.
Back sleepers may want to make it a bit wider, and perhaps not as deep. If you are like me and do a bit of both, go with the back sleepers version.
Remember to practice LNT habits, and remove and replace any sod-like material carefully, and replace any soil that you removed, and leave the site looking like you found it.
I've also found that root depressions around larger trees often will have various natural depressions that with a little experimenting will offer a natural alternative. Once you know the shape you are looking for, you can just about always can spot a natural depression that will do the trick with a minimum amount of fuss.
A comfy hip hole prevents levering of your pelvis, and reduces the stress on your lower back and sides, and helps keep your spine properly aligned while you sleep.
If you're not cowboy camping, and using a bivy or a tent, merely prepare your hip hole before setting up. Until I got old a few years ago, I went over 30 years using a hip hole instead of a pad, except in winter.
Blissful
12-07-2009, 18:54
I also use BA insulated air core as I'm a side sleeper- no problems.
drifters quest
12-08-2009, 00:23
I used to deal with sciatica. It was fairly bad for a while, but then I spent the Summer riding endurance horses and the pain went away and never really came back, so, it could be part of the problem.
With all the suggestions here i'm confident something will work. Guess i'll start trying things out so I can figure it out before I hit the trail!
The Will
12-08-2009, 02:12
drifter...and other side sleepers,
which glute hurts while you are sleeping? My non-contact with the pad glute hurts. This is relieved by rolling to the other side so that the hurting glute is on the pad. Later I'll wake up and the other glute is hurting.
So far I have just credited this to general muscle soreness, but I don't understand why the muscle without pressure is the one that feels sore.
I put down my blue pad from Walmart. Then I put down any clothes I plan to wear the next day. Then my inflatable mat. Then another blue pad. That seems to help my hip. Vitamin I works as well.
drifters quest
12-16-2009, 23:38
It's the hip that comes in contact WITH the pad :)
sofaking
12-17-2009, 00:53
It's the hip that comes in contact WITH the pad :)
sounds like sciatic nerve pain, caused by lumbar disk compression. quit sleeping on your side for a while and strengthen your core muscles, hopefully youll be okay.
It's the hip that comes in contact WITH the pad :)
I got this too while on a recent trip. I reduced it somewhat by sleeping with my fleece mid layer in my hip area. I guess it was made worse by the fact I was only using a cheapy blue foam pad.
I'm planning to invest in an inflatable pad, probably a Big Agnes or Thermarest model, although they're expensive in New Zealand.
CaptChaos
12-22-2009, 23:43
Wow, this sounded like a post that I could have started. I did the same thing and got a Big Agnes pad and it helped me a great deal while it stayed inflated. I still need to send it back to get a new one. Also, a pillow between the knees really helps. I use one at home when I get knee pain or my hips hurt. It really works.
Good series of post. I have not been on for a while. Merry Christmas to all of you and happy trails in 2010.
drifters quest
12-23-2009, 00:49
So I ordered the big agnes 2.5 insulated pad a couple days ago, they didn't have the petite mummy in stock so its on its way. Meanwhile i've been sleeping on my dads exped 2.5 deluxe pad and no hip pain so I am confident that the BA pad will work, thanks everyone for your help :sun
JoshStover
12-23-2009, 03:54
Ill second the "Hip Hole" it really does help ALOT...
daddytwosticks
12-23-2009, 07:35
Kind of like the "hip hole" concept but more LNT...once set up my tent on uneven but somewhat level ground. By accident, a very mild "hump" was perfectly placed right under the small of my back...talk about a wonderful night's sleep! Made my Prolite 3 feel like one of those fancy hotel beds with the 17 pillows...:)
RollingStone
12-29-2009, 23:24
One thing I found that reduced my side pains were not inflating my pad as much. When the pad has some cushion to it it seems to work better. I always used to inflate my pad to near stiff.
Also, I began this year using a two part pillow system. First, for the bottom I put my pack at the head of the pad. Second I used a standard bed pillow that was comfortable, but, I cut it in half, sewed it shut and roll it tightly into a stuff sack. It's actually a tad lighter than some camp pillows like those by Kelty. It's my own luxury that I love and wont give up. Anyway by doing this I am able to keep my spine and neck aligned which has also reduced alot of sleeping pain and has allowed me better rest on the trail.
Also, I will admit my pad is a 4 season 2 inch Thermarest. Heavy but I refused to carry anything else until I got a Neo Air for Christmas.
Jayboflavin04
12-30-2009, 10:32
Good thread folks. I am a side sleeper as well, and skinny to boot. My hip bones tend to press through my Prolite 3 and contact the ground. I layed on the neo air a the outfitter and fell in love, but until the mixed reviews go away....im skeptical. Considered the BA Insulated...still mixed reviews. Also considering a hammock. I am afraid if i get a ba pad that I will come to close to the top of my Tarpent cloudburst.
jaasielautner
09-07-2011, 05:47
a probable cause is the trauma because of a certain activity. that is why when you are at rest that is the only time that you may feel the pain.
Chaco Taco
09-07-2011, 06:12
The main thing you need to do with side lying issues is core strengthening. No offense and I am sure I will get jumped on for this but shoving Ibuprofen down your throat is going to do a couple of things. One it will screw up your stomach, 2 it only masks the issues. Hikers tend to use Ibuprofen in excess and it only leads to other issues and are so quick to offer it up as a suggestion when dealing with pain on the trail. Next, I would look at the suggestions here when using the various sleeping pads like the BA. Also maybe look at a hiker pillow like the roll up thermarest to help straighten your spine. Having those misalignments in your spine esp at your cervical region can lead to issue further down your spine. I would also throw in some stretching before your retire to your tent. Leading up to your hike, id look at getting some bodywork done, specifically either Deep Tissue or Trigger Point release or even better yet, Thai Massage. You would not believe the results you will get from having someone take an hour to stretch your body. The piriformis stretches alone are amazing. Good luck in finding what works for you, but do yourself a favor and lay off the Ibuprofen, or atleast, do it in moderation if you can. In case you are wondering, yes I am a massage therapist and cant tell you how many clients I have had in the past couple of months that have come to me with the exact problem you are outlining and have received multiple benefits from the work I do. Good luck finding what works for you :)