HIP & KNEE COMFORT

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Knee Exercises for Side Sleepers With Hip & Knee Pain

If sleeping on your side leaves your hips or knees stiff, gentle movement and strengthening may help improve comfort.

WHY SIDE SLEEPERS MAY HURT

Why Can Your Hip & Knee Feel Sore?

Side sleeping can place pressure on the outside of the hip and keep the knees together for hours. Existing joint, muscle or tendon problems can make this more noticeable.

Pain location alone cannot determine the exact cause.

EXERCISE 1

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Side-Lying Leg Lift

Lie comfortably on your side. Keep the top leg relatively straight and slowly lift it a small distance. Lower it with control.

Keep the movement comfortable. Avoid rolling your pelvis backward.

EXERCISE 2

Gentle Knee Bend & Straighten

While lying on your side or sitting comfortably, slowly bend and straighten the knee through a comfortable range of motion.

Slow Move without sudden jerking.

Comfortable Stay within an easy range.

Repeat Start with a few repetitions.

EXERCISE 3

Glute Bridge

Lie on your back with your knees bent. Gently tighten your buttock muscles and lift your hips a comfortable amount. Lower slowly.

Feet Keep both feet comfortably supported.

Lift Do not force the height.

Lower Return slowly and under control.

SLEEPING TIP

Try a Pillow Between Your Knees

A pillow between the knees may make side sleeping more comfortable for some people by providing cushioning and support between the legs.

Choose a pillow thickness that feels comfortable rather than forcing the hips or knees into a particular position.

WHEN TO GET HELP

Don't Exercise Through Serious Pain

Stop an exercise if it causes significant or worsening pain. Consider professional assessment if pain persists, repeatedly disturbs sleep, causes swelling, weakness or instability, or interferes with normal walking.

This information is educational and does not replace an individual medical assessment.

READ THE FULL GUIDE

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Want More Knee Pain Tips?

Read the full guide for practical information about knee pain, hip discomfort and gentle movement.

READ THE FULL GUIDE →

Health information only. Not a substitute for professional care.