Because Healing Shouldn’t Hurt When You Sleep

If you’ve been diagnosed with Avascular Necrosis (AVN) of the hip, chances are your relationship with sleep has gotten complicated. What used to be peaceful rest now comes with tossing, turning, and trying to find a position that doesn’t shoot pain through your hip or worse, leave you limping the next morning.

You’re not alone. Many AVN patients report disrupted sleep due to hip stiffness, aching joints, and that dreaded deep-bone discomfort that seems to flare up the moment you lie down.

Here’s the good news: the way you sleep can actually make a huge difference in your pain levels, healing process, and even the progression of AVN especially in the early stages.

Let’s dive into the science and real-world advice about how to sleep better with AVN because your body does its best healing when you rest well.

Why Sleeping Position Matters in AVN

AVN (also known as osteonecrosis) happens when blood supply to a bone like the femoral head in your hip is reduced or blocked, causing bone cells to die.

Now here’s the tricky part: when you lie down at night, especially on your affected side, you may unknowingly:

Increase pressure on the hip joint
Compress blood vessels, worsening blood flow
Cause micromovements that aggravate inflammation

That’s why proper sleep posture isn't just about comfort it’s part of your recovery.

The Best Sleeping Positions for Hip AVN

Let’s break down the pros, cons, and tips for sleeping with AVN:

1. Back Sleeping – With Pillow Support

Best Overall for Hip AVN

Sleeping on your back keeps weight evenly distributed and reduces direct pressure on the hips.

Pro Tip: Place a pillow or rolled towel under your knees to slightly elevate your legs. This relieves tension in the lower back and hips and improves circulation to the pelvis.

Great for: Early-stage AVN, post-PRP or stem cell therapy, people with bilateral hip issues.

2. Side Sleeping – Opposite the Affected Hip

Good with Pillow Adjustments

If you’re a side sleeper (and let’s face it, most of us are), don’t worry you don’t need to change everything.

Just avoid sleeping on the affected side.
Instead, lie on the opposite side and place a firm pillow between your knees to keep your hips aligned and reduce pressure.

Bonus tip: Use an extra pillow behind your back to prevent rolling onto the bad side mid-sleep.

Great for: AVN in one hip, patients who snore (and can't sleep on their back)

3. Reclined Sleeping – Temporary Relief

Helpful in Short-Term Pain Flares

Some people find relief by sleeping in a reclined position especially during flare-ups or after treatments like stem cell injections.

You can mimic this by:

Using an adjustable bed
Propping yourself with pillows behind your back and under your knees

This position opens up your hip joint angle and may relieve deep pressure.

Not ideal long-term, but can be a lifesaver during pain spikes.

Positions to Avoid

Some sleeping styles may worsen AVN symptoms:

On the affected side: Direct compression can increase pain and worsen inflammation.
Fetal position: Pulling knees toward your chest increases hip flexion and reduces joint space.
Stomach sleeping: Twists your lower spine and hips unnaturally, often leading to more pain in the morning.

Real-Life Tips from AVN Warriors

We asked AVN patients on recovery forums about what helped them sleep better. Here’s what they said:

🛏 “A firm mattress with a memory foam topper was the best combo for me.”
🛏 “A body pillow changed everything it keeps me from twisting in my sleep.”
🛏 “I set an alarm every 3 hours to adjust slightly and avoid stiffness.”
🛏 “Elevating my legs a little gave me less morning hip pain.”

Sometimes, it’s not just one thing but a combination of small adjustments that makes the difference.

Pre-Sleep Routine: Set Yourself Up for a Pain-Free Night

Here are some gentle ways to prepare your body for sleep:

Stretch lightly before bed (hip flexors, glutes, lower back)
Apply a warm compress for 10-15 minutes
Use magnesium oil or a calming essential oil blend to relax muscles
Practice deep breathing or a short guided meditation to reduce inflammation and cortisol

Remember, quality sleep helps your body heal from the inside out.

Talk to Your Physiotherapist

If you’re still waking up in pain every night despite changing positions, don’t just suffer through it. A physiotherapist can:

Analyze your sleep posture
Recommend proper cushions or bedding
Suggest supportive braces or sleeping aids

Sleeping pain-free isn’t a luxury it’s a critical part of AVN management.

Final Thoughts: Rest Like You Mean It

In AVN, every decision matters from what you eat to how you move to how you sleep.
Bad sleeping posture can quietly accelerate joint degeneration. But good posture? It promotes blood flow, reduces pressure, and gives your hips the environment they need to heal.

So tonight, before you hit the pillow, remember:
The right sleeping position isn’t just about comfort. It’s your nightly therapy.

Best Sleeping Positions for People with Hip AVN