Hip pain when lying on your side

You lie down, and within minutes the lower hip starts to ache. You roll over, and before long the other side hurts too. Getting comfy in bed turns into a nightly puzzle.

The sore spot is often the bony bump on the outside of the hip. Small fluid-filled sacs sit over that bone and act like cushions. When one gets sore and puffy, doctors call it bursitis.

Plenty of things can stir this up. Long walks, stairs, a new workout, or a fall on the hip are common. A hard mattress, weak hip muscles, or sitting with crossed legs can add to it.

When to see someone

See a doctor if the hip looks red, feels hot, or you have a fever. Get seen the same day if you cannot stand on that leg after a fall. Call too if the leg feels numb or gives way, if pain wakes you night after night for weeks, or if you are losing weight without trying.

Below are traditional remedies linked to hip bursitis. Each one carries a grade for how strong the evidence behind it is. A low grade means the proof is thin, so read with care and check with your doctor.

Bursitis: natural remedies and the evidence behind them

11 options · 1 graded B · 10 traditional or ungraded

What would help you most with your bursitis right now?

Ease the pain naturally, without drugstore painkillers

Exercise
Supported by smaller clinical studies· Recognised traditional use (Evidence grade B · Traditional use recognised)Recognised traditional use
Best-proven drug-free option for hip-side bursitis pain
Why this matches
You want to ease the pain naturally, and targeted exercise is the best-evidenced drug-free route for hip-side (trochanteric) bursitis: a 2024 meta-analysis of randomized trials found progressive gluteal-strengthening programs modestly reduce pain and improve function, with benefits that hold up long-term.
Why try it
Exercise therapy is recommended as first-line care for greater trochanteric pain syndrome, the hip condition often called trochanteric bursitis; gentle, graded strengthening around any affected joint can also support recovery once an acute flare settles.
Dose or use
Build up gentle, progressive strengthening of the muscles around the affected joint, 3-4 sessions a week, ideally with a physical therapist's guidance. For hip-side pain, trials used gluteal-loading moves such as bridges and side-lying leg work, while avoiding positions that compress the sore spot (lying on the painful hip, crossing your legs).
Time to results
Some improvement often appears within a few weeks; in trials the clearest gains built over about 8 weeks to a year of consistent practice.
Key study
Systematic Review and Meta-Analysis (2024, PMID 38295551): Exercise compared to a control condition or other conservative treatment options in patients with Greater Trochanteric Pain Syndrome: a systematic review and meta-analysis of randomized controlled trials. Six RCTs (733 patients) found exercise slightly reduces long-term hip pain and disease severity and improves function versus control, with no serious adverse events, supporting a strong recommendation for exercise as first-line treatment.
Caution
Ease off any movement that causes sharp pain, and let an acutely hot, very swollen bursa settle before loading it. See a clinician promptly if the area is red and warm or you have a fever (possible infected bursa), or if pain is not improving.
Willow Bark
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Nature's aspirin for aching joints
Why this matches
You want to take the edge off the pain naturally. Willow bark contains salicin, which the body converts to a salicylic acid that eases pain and inflammation much like aspirin.
Why try it
A centuries-old plant analgesic studied for osteoarthritis and back pain; a plausible oral option when you want gentle, natural pain relief.
Dose or use
Standardized extract providing about 120-240 mg of salicin per day, taken with food.
Time to results
Pain relief may build over 1-2 weeks of regular use.
Key study
Studied for osteoarthritis and lower back pain relief; its specific effect on bursitis has not been confirmed in controlled trials.
Caution
Acts like aspirin, so avoid if you are allergic to aspirin/salicylates, take blood thinners, have ulcers, or are pregnant; not for children.

Strengthen the area so flare-ups stop coming back

Exercise
Supported by smaller clinical studies· Recognised traditional use (Evidence grade B · Traditional use recognised)Recognised traditional use
Best-proven drug-free option for hip-side bursitis pain
Why this matches
You want to ease the pain naturally, and targeted exercise is the best-evidenced drug-free route for hip-side (trochanteric) bursitis: a 2024 meta-analysis of randomized trials found progressive gluteal-strengthening programs modestly reduce pain and improve function, with benefits that hold up long-term.
Why try it
Exercise therapy is recommended as first-line care for greater trochanteric pain syndrome, the hip condition often called trochanteric bursitis; gentle, graded strengthening around any affected joint can also support recovery once an acute flare settles.
Dose or use
Build up gentle, progressive strengthening of the muscles around the affected joint, 3-4 sessions a week, ideally with a physical therapist's guidance. For hip-side pain, trials used gluteal-loading moves such as bridges and side-lying leg work, while avoiding positions that compress the sore spot (lying on the painful hip, crossing your legs).
Time to results
Some improvement often appears within a few weeks; in trials the clearest gains built over about 8 weeks to a year of consistent practice.
Key study
Systematic Review and Meta-Analysis (2024, PMID 38295551): Exercise compared to a control condition or other conservative treatment options in patients with Greater Trochanteric Pain Syndrome: a systematic review and meta-analysis of randomized controlled trials. Six RCTs (733 patients) found exercise slightly reduces long-term hip pain and disease severity and improves function versus control, with no serious adverse events, supporting a strong recommendation for exercise as first-line treatment.
Caution
Ease off any movement that causes sharp pain, and let an acutely hot, very swollen bursa settle before loading it. See a clinician promptly if the area is red and warm or you have a fever (possible infected bursa), or if pain is not improving.
Fish oil
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Omega-3s to lower background inflammation
Why this matches
To calm inflammation from the inside, the EPA and DHA omega-3s in fish oil lower the body's inflammatory signaling, which can help with chronic or recurrent bursitis flares.
Why try it
Omega-3 fatty acids have well-documented anti-inflammatory action and studied benefit for inflammatory arthritis; a sensible systemic support option.
Dose or use
Commonly 1000-2000 mg of combined EPA/DHA per day, taken with food.
Time to results
Anti-inflammatory effects build slowly, often over 6-12 weeks.
Key study
Studied for reducing inflammation and rheumatoid arthritis symptoms; its specific effect on bursitis has not been confirmed in controlled trials.
Caution
High doses can thin the blood and cause fishy aftertaste or loose stools; use caution with blood thinners and before surgery.

Calm the swelling and inflammation from the inside

Boswellia
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Anti-inflammatory resin for inflamed joints
Why this matches
You want to calm the inflammation behind the swelling. Boswellia's active boswellic acids work by damping the inflammatory pathways that keep a bursa irritated.
Why try it
An Ayurvedic resin whose anti-inflammatory action is well studied for joint conditions like osteoarthritis; a sensible option when the goal is to quiet inflammation.
Dose or use
Standardized extract, commonly 300-400 mg (with ~60-65% boswellic acids) two to three times daily with food.
Time to results
Often 2-4 weeks of consistent use before joint comfort improves.
Key study
Used traditionally and studied for osteoarthritis and joint inflammation; its specific benefit for bursitis has not been confirmed in controlled trials.
Caution
May cause mild stomach upset, nausea or loose stools; use caution if you take anti-inflammatory or immune-modulating medication, and check with a clinician if pregnant.
Bromelain
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Pineapple enzyme for swelling and soreness
Why this matches
Bursitis is localized soft-tissue swelling, and bromelain is a proteolytic (protein-digesting) enzyme traditionally used to ease bruising, swelling and soreness after injury.
Why try it
A pineapple-stem enzyme used for post-injury swelling and inflammatory joint conditions; well matched to an inflamed, puffy bursa.
Dose or use
Commonly 500 mg (roughly 1000-2000 GDU) taken between meals on an empty stomach for anti-inflammatory effect.
Time to results
Swelling and soreness may ease within 1-2 weeks.
Key study
Used for post-injury swelling and studied in inflammatory joint conditions; its specific benefit for bursitis has not been confirmed in controlled trials.
Caution
Can increase bleeding risk and may trigger reactions if you are allergic to pineapple; avoid with blood thinners and stop before surgery.
Curcumin
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Turmeric's active anti-inflammatory compound
Why this matches
Since you want to settle the inflammation, curcumin is a systemic anti-inflammatory and antioxidant that targets the same swelling and irritation driving bursitis discomfort.
Why try it
The main active in turmeric, long used for inflammation and studied for osteoarthritis; a mainstream natural choice for calming joint inflammation.
Dose or use
Typically 500 mg one to two times daily; look for a formula with black pepper (piperine) or a bioavailable form, taken with food.
Time to results
Usually 4-8 weeks of regular use to notice a difference.
Key study
Traditionally used and studied for inflammation and osteoarthritis; its specific effect on bursitis has not been confirmed in controlled trials.
Caution
Can thin the blood and irritate the stomach; avoid with blood thinners, gallstones or before surgery, and check with a clinician if pregnant.
Fish oil
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Omega-3s to lower background inflammation
Why this matches
To calm inflammation from the inside, the EPA and DHA omega-3s in fish oil lower the body's inflammatory signaling, which can help with chronic or recurrent bursitis flares.
Why try it
Omega-3 fatty acids have well-documented anti-inflammatory action and studied benefit for inflammatory arthritis; a sensible systemic support option.
Dose or use
Commonly 1000-2000 mg of combined EPA/DHA per day, taken with food.
Time to results
Anti-inflammatory effects build slowly, often over 6-12 weeks.
Key study
Studied for reducing inflammation and rheumatoid arthritis symptoms; its specific effect on bursitis has not been confirmed in controlled trials.
Caution
High doses can thin the blood and cause fishy aftertaste or loose stools; use caution with blood thinners and before surgery.
Methylsulfonylmethane (MSM)
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Sulfur compound for joint pain and inflammation
Why this matches
You're aiming to reduce inflammation, and MSM supplies biologically active sulfur with anti-inflammatory and antioxidant effects that support irritated joints and soft tissue.
Why try it
A well-tolerated joint-support supplement with some evidence in osteoarthritis pain and inflammation; a reasonable adjunct when calming inflammation.
Dose or use
Commonly 1000-3000 mg per day, often split into two doses with food.
Time to results
May take 3-6 weeks of daily use to notice benefit.
Key study
Some evidence supports MSM for osteoarthritis pain and inflammation; its specific effect on bursitis has not been confirmed in controlled trials.
Caution
Generally well tolerated but can cause mild stomach upset, headache or bloating; check with a clinician if pregnant or on other medication.

Rub something soothing right on the sore spot

Capsaicin (topical)
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Warming cream that quiets local pain
Why this matches
Since you'd like to soothe the spot directly, capsaicin cream works right where you rub it in, calming the pain nerves over an accessible bursa such as the elbow or knee.
Why try it
A chili-pepper-derived topical analgesic studied for arthritis joint pain; it desensitizes local pain nerves for targeted relief.
Dose or use
Apply a thin layer of 0.025-0.075% cream to the sore area up to three to four times daily; wash hands well after.
Time to results
Expect an initial warming sensation; steady pain relief usually builds over 1-2 weeks of regular use.
Key study
Studied in clinical trials for osteoarthritis and rheumatoid arthritis joint pain; its specific effect on bursitis has not been confirmed in controlled trials.
Caution
Causes burning or stinging and can irritate skin; keep away from eyes, mucous membranes and broken skin, and do not use with a heating pad.
Arnica Montana
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Topical herb for a tender, swollen spot
Why this matches
You want to soothe the sore area directly. Arnica is applied over the skin and is traditionally used for bruising, swelling and soreness right at the tender spot over a superficial bursa like the elbow or knee.
Why try it
A long-used topical herbal for bruises, sprains and muscle soreness; a hands-on option when a bursa sits close to the skin.
Dose or use
Apply arnica gel or cream to the sore area two to three times daily; for external use only.
Time to results
Local soreness and bruising may ease within a few days to two weeks.
Key study
Traditionally used topically for bruises, sprains and soreness; its specific benefit for bursitis has not been confirmed in controlled trials.
Caution
Do not apply to broken or open skin and do not take by mouth (oral arnica is toxic); can cause skin irritation, especially if you're allergic to the daisy family.

Try simple acupressure points I can press at home

GB34 (Yanglingquan) - Gallbladder 34
Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · Traditional use recognised)Recognised traditional use
Below-knee point for hip and knee joint pain
Why this matches
You'd like to try acupressure. In Traditional Chinese Medicine, GB34 is the influential point for the sinews and is used especially for knee, hip and lower-back pain and stiffness, common bursitis sites.
Why try it
A traditional TCM point long used for joint and muscle pain of the legs and hips; a hands-on, drug-free option to try alongside other care.
Dose or use
Find the hollow just below and in front of the outer knee; press firmly with a thumb for 1-2 minutes, breathing slowly, once or twice a day.
Time to results
Some ease during or shortly after pressing; regular sessions may help more over days to weeks.
Key study
A traditional acupressure point used for knee, hip and lower-back joint pain; its specific benefit for bursitis has not been confirmed in controlled trials.
Caution
Use gentle pressure and avoid pressing on broken, bruised or acutely swollen skin; acupressure supports comfort but does not replace medical care.
LI11 (Quchi) - Large Intestine 11
Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · Traditional use recognised)Recognised traditional use
Elbow-crease point for arm and shoulder pain
Why this matches
Since you want to try acupressure, LI11 sits at the elbow crease and is traditionally used for its anti-inflammatory effect and for joint pain in the arms and shoulders, fitting elbow and shoulder bursitis.
Why try it
A well-known TCM point used to cool inflammation and relieve upper-limb joint pain; a simple, drug-free option to try at home.
Dose or use
Bend the arm and find the outer end of the elbow crease; press firmly with the opposite thumb for 1-2 minutes, once or twice a day.
Time to results
Some relief during or right after pressing; benefits may build with regular practice over days to weeks.
Key study
A traditional acupressure point used for arm and shoulder joint pain and inflammation; its specific benefit for bursitis has not been confirmed in controlled trials.
Caution
Use gentle pressure and avoid pressing directly on a swollen, hot or broken area; acupressure supports comfort but does not replace medical care.

Evidence grades describe the strength of published research for Bursitis, not a promise of results. Nothing here is medical advice — talk to your clinician before starting anything, especially alongside prescription medication.

Hip pain when lying on your side

When to see someone

Bursitis: natural remedies and the evidence behind them

What would help you most with your bursitis right now?

Ease the pain naturally, without drugstore painkillers

Exercise

Willow Bark

Strengthen the area so flare-ups stop coming back

Exercise

Fish oil

Calm the swelling and inflammation from the inside

Boswellia

Bromelain

Curcumin

Fish oil

Methylsulfonylmethane (MSM)

Rub something soothing right on the sore spot

Capsaicin (topical)

Arnica Montana

Try simple acupressure points I can press at home

GB34 (Yanglingquan) - Gallbladder 34

LI11 (Quchi) - Large Intestine 11

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