Evie Summers
A torn rotator cuff can cause serious pain and discomfort in the shoulder muscles and tendons, making it difficult to sleep. Sleep is crucial for healing and overall well-being, but the wrong sleeping position can worsen the pain. Sleeping on the side with an injured shoulder, for example, can cause the shoulder muscles to strain and tear. Adjusting your sleeping position, therefore, is critical to sleeping comfortably with a rotator cuff injury. This may involve sleeping on your back, on your unaffected shoulder, or in a reclined position. Additionally, treatments such as physical therapy, stretching, and the use of ice packs, heating pads, and pain medications can help relieve pain and improve shoulder function.
How to sleep better with a torn rotator cuff
| Characteristics | Values |
|---|---|
| Sleep position | Sleeping on your back is recommended to avoid putting pressure on the injured shoulder. Sleeping on a slight incline can help avoid rolling onto your side or stomach. |
| Pillow | Using a pillow to elevate the injured shoulder can help reduce swelling and inflammation. A thin pillow is recommended to relieve pressure and tension on the rotator cuff tendons. |
| Mattress | A comfortable, high-quality mattress may help improve sleep by taking pressure off the neck, spine, and shoulders. |
| Ice | Applying ice to the injured shoulder for 15-20 minutes can help reduce pain and inflammation. |
| Heat | Using a heating pad for 10 minutes before bed can help manage pain, especially for chronic pain associated with a degenerative tear. |
| Compression | Compression can increase circulation and provide stability when sleeping in unfamiliar positions. |
| Elevation | Elevating the injured shoulder can help prevent blood from stagnating in the area. |
| Pain relievers | Non-steroidal anti-inflammatory medicines can help reduce pain and swelling. |
| Stretching | Gentle stretches before bed can help improve range of motion, reduce stiffness, and ease pain. |
| Physical therapy | Physical therapists can advise on sleep positions, pain management techniques, and customised exercises to promote healing and reduce pain. |
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What You'll Learn
Sleeping on your back
If you choose to sleep on your back, you can place a pillow or rolled-up towel under your injured shoulder to elevate it, which can help to reduce swelling and inflammation. This can also help to keep your spine aligned and provide extra support for your arm and shoulder. Additionally, you can use pillows to prop up your back and create a tailored, comfortable position.
Sleeping on a slight incline can also help to relieve pressure on the injured shoulder. This can be achieved by using a wedge pillow or sleeping in a recliner. If you have an adjustable bed, you can also elevate the head of the bed to create an incline.
While sleeping on your back is generally recommended for people with rotator cuff injuries, some people may find it more comfortable to sleep in a reclined position or on their side, depending on their personal preferences and the specific nature of their injury. It may take some experimentation to figure out what works best for you.
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Using a recliner
Sleeping in a recliner is a recommended position for those who are struggling to find a comfortable sleeping arrangement in a bed. This is particularly true for those who are in the early stages of rotator cuff pain or those who are recovering from rotator cuff surgery.
Sleeping in a recliner can help to reduce pain and pressure on the rotator cuff. This is because the reclined position takes the weight off the shoulders, which can prevent further strain and shoulder pain. It is also a good way to avoid rolling onto your side or stomach in your sleep, which can be painful if you have a rotator cuff injury.
If you have an adjustable reclining bed, you can move the headrest up into a reclining position. If you don't have an adjustable bed, you can try sleeping in a reclining armchair.
It is important to pay attention to your shoulder when sleeping in a recliner. You can prop up your arm and shoulder with extra support, such as pillows, to keep your chest unrestricted.
While sleeping in a recliner can be a good option for those with a rotator cuff injury, it is not a long-term solution. To really solve your sleep problem, you may need to treat your injured shoulder. This could include resting your shoulder in a sling, physical therapy, or, in some cases, surgery.
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Applying ice
Ice can also be alternated with a heating pad, applying each for about 20 minutes, to see what works for you. This can help soothe chronic pain associated with a degenerative tear.
The RICE method—rest, ice, compression, and elevation—is often recommended for soft tissue injuries like a rotator cuff tear. Compression increases circulation, and elevation prevents blood from stagnating in the area.
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Taking pain medication
If you are experiencing rotator cuff tendon pain potentially due to a degenerative tear, try using a heating pad to help manage pain before bed. Heat can be applied for 10 minutes before bedtime to help soothe chronic pain. Alternatively, ice can help numb your pain. Try wrapping an ice pack in a towel and holding it on your shoulder for 15-20 minutes before going to bed.
If the pain from your injured rotator cuff persists for several weeks despite self-care, it’s essential to see your doctor. They can then make a proper diagnosis and put you on the appropriate treatment plan.
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Physical therapy
Exercise Conditioning Program
After an injury, your physical therapist will create a structured conditioning program to help you return to your daily activities and sports. This program will include exercises to strengthen the muscles supporting your shoulder, keeping the shoulder joint stable and relieving pain.
Stretching
Gentle stretches are an important part of the recovery process. They help restore your range of motion, prevent injury, and reduce muscle soreness. Stretching can also help improve your range of motion, reduce stiffness, and ease pain, especially before bedtime. For example, the pendulum stretch involves leaning over slightly and allowing the affected arm to hang down in a neutral position.
Specific Exercises
Your physical therapist may recommend specific exercises to build strength and enhance your range of motion. For instance, they may suggest using a light dumbbell and slowly raising it toward the ceiling, or using a resistance band to pull your elbow toward your body while keeping your back straight.
Sleep Positions
Physical therapists can advise on the best sleep positions to reduce pain. For example, sleeping on your back with a thin pillow underneath the injured shoulder can help relieve pressure. Alternatively, sleeping on your unaffected side with a pillow under the injured arm's armpit can position your shoulder in a neutral position, reducing pain.
Ice and Heat Therapy
Before bed, your physical therapist may recommend alternating an ice pack with a heating pad to relieve pain and reduce stiffness. Ice can help numb the pain, while heat can be applied to soothe chronic pain associated with a degenerative tear.
Overall, physical therapy can play a crucial role in helping you manage pain, improve your range of motion, and achieve a better night's sleep as you recover from a torn rotator cuff.
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Frequently asked questions
Sleeping with a torn rotator cuff can be challenging, but there are a few strategies you can try to improve your comfort. Firstly, try sleeping on your back with a pillow or two under your head and the injured shoulder to elevate and support it. This will help reduce pressure on the shoulder. If you can't sleep on your back, try sleeping on your non-injured side with a pillow under the armpit of the injured arm.
Before going to bed, try icing your shoulder with an ice pack wrapped in a towel for 15-20 minutes. This will help to reduce inflammation and pain. You can also try heat therapy with a heating pad for 10 minutes before bed, which may help manage pain.
Yes, it is recommended to avoid sleeping on your injured side or your stomach. Sleeping on your injured side will put pressure on your shoulder, causing strain and possibly tearing. Sleeping on your stomach will cause your shoulders to sag forward, resulting in neck and shoulder pain.
If you have access to an adjustable bed, you can try sleeping in a reclined position to take the weight off your shoulders. You can also try sleeping in a recliner chair if that's available. A good quality mattress may also help you sleep better, as it can reduce pressure on your neck, spine, and shoulders.
