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Patient Questions  /  Outer hip pain lying on your side

Hip

Why Does the Outside of My Hip Hurt When I Lie on It?

Often it's irritation of the tendons on the outside of your hip, called gluteal tendinopathy or greater trochanteric pain syndrome. It used to be blamed mostly on bursitis. Lying on that side presses on the sore tendons. It's common, especially in women over 40, and usually improves with the right exercise and a few daily changes.

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Why it hurts

The tendons of your side hip muscles attach to a bony bump on the outside of your hip. When those tendons are irritated, they don’t like being squeezed. Lying on that side presses on them. Lying on the other side can hurt too, because your top leg drops across your body and stretches them.

Other common triggers include standing with your weight on one hip, crossing your legs, climbing stairs, and a sudden jump in walking or running. Changes in hormones around menopause may make these tendons more sensitive, which is one reason it’s more common in women.

What helps

  • At night: sleep on your back or the other side, with a pillow between your knees so your top leg doesn’t drop down. A soft mattress topper may help.
  • During the day: stand with weight on both feet, avoid crossing your legs, and avoid very low chairs.
  • Strengthen gradually. Research suggests education plus a specific strengthening program works better over time than a steroid injection alone.
  • Avoid strong side-hip stretches, which can squeeze the tendons more.

Tendons settle slowly, so expect improvement over weeks to months rather than days. Keeping up the exercises after the pain eases helps stop it from coming back.

When to see a doctor

See a doctor promptly if you have:

  • Fever, or a hip that is hot, red and swollen
  • A fall after which you can't put weight on your leg: get emergency care
  • Pain at night no matter how you lie, or unexplained weight loss
  • Numbness, tingling or weakness spreading down your leg

How physical therapy at ARI can help

A physical therapist confirms where the pain is coming from, shows you positions that take pressure off the tendons, and builds a strengthening program that is gradual enough not to flare it up.

At ARI Physical Therapy in Bakersfield, every visit is one-on-one and in person with a licensed physical therapist, and our clinic director, Deepa Konnur, PT, MPT, OCS, is a board-certified Orthopedic Certified Specialist. We accept most private insurance plans and Medicare, and we have staff who speak Spanish and Hindi.

Read our full guide: Hip pain →

No referral needed to start. In California, you can see a physical therapist directly for up to 12 visits or 45 days, whichever comes first. Some insurance plans still require a referral for coverage; call us at (661) 282-8584 and we'll help you check.

Related questions

Ready to feel better?

Talk to a licensed physical therapist at ARI, one-on-one. Request an evaluation and we'll get back to you, usually within one business day.

Request an EvaluationCall (661) 282-8584

This page is general information, not a diagnosis. If you have symptoms, a licensed clinician should evaluate you.

Clinically reviewed by Deepa Konnur, PT, MPT, OCS, board-certified Orthopedic Certified Specialist · Reviewed October 2026