Ashwin Lewis
Shoulder pain is a common issue that can be caused by a variety of factors, including sleeping on your side, sleeping in awkward positions, or having pre-existing conditions such as rotator cuff injuries, frozen shoulder, or arthritis. To sleep on your side without hurting your shoulder, it is recommended to use a soft mattress, thicker pillows, and body pillows to relieve pressure. Sleeping on your back with a pillow under your knees and/or lower back can also help reduce strain on your shoulders and keep your spine neutral. Additionally, specific exercises like shoulder rolls and stretches can improve shoulder mobility and relieve tension. Consulting a physician is important to identify the underlying cause and determine an effective treatment plan.
How to sleep on your shoulder without pain
| Characteristics | Values |
|---|---|
| Sleeping position | Avoid sleeping on your stomach or side |
| Sleeping on your back | Use a pillow under your knees to ease the strain on your back and neck |
| Sleeping on your side | Place a pillow between your arms to keep your shoulders in a neutral position |
| Sleeping on your side (unaffected shoulder) | Place a pillow in front of your chest and another pillow on top of that under your affected arm |
| Pillow | Use a thinner pillow if you sleep on your back; use a thicker pillow if you sleep on your side |
| Mattress | Soft mattresses are better for side sleepers |
| Exercises | Shoulder rolls, thread-the-needle stretch |
| Treatment | OTC anti-inflammatories, corticosteroid injections, shoulder manipulation, surgery |
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What You'll Learn
- Use a pillow to support your neck and keep your spine aligned
- Avoid sleeping on your stomach, which can worsen shoulder pain
- Try sleeping on your back to maintain a neutral spine and minimise pressure on your shoulders
- Use a pillow between your arms to keep your shoulders in a neutral position
- Consider switching to a softer mattress to relieve shoulder pain
Use a pillow to support your neck and keep your spine aligned
If you experience shoulder pain, you should avoid sleeping on your stomach or side, as these positions can put direct pressure on your shoulder, exacerbating the pain. Instead, try sleeping on your back, which keeps your spine in a neutral position and prevents excess stress on your shoulders.
To help keep your spine aligned when sleeping on your back, place a pillow under your knees and/or lower back to ease the strain on your back and neck. If you have a sore shoulder, you can also place a pillow under your affected arm to help reduce the pressure on your shoulder joint.
If you prefer to sleep on your side, you can still do so without putting too much pressure on your shoulders. Try placing a pillow between your arms to keep your shoulders in a neutral position. A thicker pillow can help keep your neck and spine aligned when sleeping on your side. Alternatively, you can try hugging a body pillow to support your entire body.
If you have a sore shoulder and are concerned about rolling onto it in your sleep, you can also use pillows to prevent this. Try placing a pillow in front of your chest and another on top of that, so it goes under your affected arm. This will raise your arm and reduce pressure on the shoulder joint.
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Avoid sleeping on your stomach, which can worsen shoulder pain
Sleeping on your stomach can worsen shoulder pain, so it is best to avoid this position. If you have a rotator cuff injury, sleeping on your back is ideal. You can use a pillow or blanket under your arm to prevent it from dropping and straining your shoulder. Keep your arm aligned with your body.
If you are a side sleeper, try to sleep on the side that is not affected by pain. You can also place a pillow in front of your chest and another pillow on top of that, so it goes under your affected arm. This will raise your arm and reduce pressure on the shoulder joint.
If you are experiencing pain when you sleep on your shoulder, you can try adjusting your sleeping position to the opposite side or to your back. Utilize pillows to prevent yourself from rolling onto your sore shoulder.
If sleeping on your back is not comfortable for you, you can train yourself to do so. Get a mattress that supports the pose of lying flat, and a good pillow for neck support. You can also add extra pillows under your knees and/or lower back.
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Try sleeping on your back to maintain a neutral spine and minimise pressure on your shoulders
If you're experiencing shoulder pain, it's important to identify the underlying cause and consult a doctor if the pain is severe or persistent. That being said, adjusting your sleep position can be a simple way to alleviate shoulder discomfort.
Sleeping on your back can be an effective way to maintain a neutral spine and minimise pressure on your shoulders. This position can help to prevent excess stress on your shoulders and keep your back and neck straight, reducing potential strain. To get the most out of this sleep position, consider the following tips:
Firstly, ensure you have a suitable mattress. A mattress that is too firm can be a contributing factor to shoulder pain, so opting for a softer mattress may help to alleviate discomfort. Additionally, choose the right pillow to support your neck and keep your head aligned with your spine. If you're sleeping on your back, a thinner pillow is recommended to maintain this alignment.
Next, consider adding extra pillows for support. You can place pillows under your knees and/or lower back to ease the strain on your back and neck. If you're concerned about rolling onto your sore shoulder, you can create a physical barrier by encircling yourself with pillows. This will help prevent you from turning and protect your shoulder from pressure.
Finally, if you're finding it challenging to sleep on your back, you can train yourself to get used to this position. Start by ensuring you have the right mattress and pillow setup as mentioned above. Then, spread your arms and legs a bit to get comfortable. With time, you may find it easier to sleep on your back, reducing pressure on your shoulders.
In conclusion, sleeping on your back can be a helpful way to minimise shoulder pain by maintaining a neutral spine and reducing pressure. By making a few adjustments to your sleep setup and giving it time to adjust, you may be able to find relief from shoulder discomfort during sleep.
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Use a pillow between your arms to keep your shoulders in a neutral position
If you're experiencing shoulder pain from sleeping, it's important to identify the underlying cause and adopt a better sleeping position. One way to do this is by using a pillow between your arms to keep your shoulders in a neutral position. This is especially helpful if you're a side sleeper, as sleeping on your side can put additional stress on your shoulder, causing or exacerbating shoulder pain.
To use a pillow between your arms, start by choosing a pillow that is thick enough to support your neck and keep your spine in a neutral position. A thicker pillow is generally recommended for side sleepers, while a thinner pillow is recommended for back sleepers. Once you have the right pillow, place it between your arms as you lie on your side. This will help to raise your arm and reduce the pressure on your shoulder joint, providing pain relief.
If you prefer, you can also try hugging a body pillow to support your entire body. This can be especially helpful if you're sleeping on a soft mattress, as it can provide extra support and help relieve pressure on your shoulder. Body pillows can also be useful if you're trying to train yourself to sleep on your back, which is another way to reduce pressure on your shoulders.
Using a pillow between your arms is a simple and effective way to reduce shoulder pain while sleeping. However, it's important to note that this may not work for everyone, and the best sleeping position for shoulder pain will vary depending on the underlying cause. If you're experiencing severe shoulder pain, it's always best to consult a doctor or specialist for personalized advice.
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Consider switching to a softer mattress to relieve shoulder pain
If you experience shoulder pain, you should consider adjusting your sleeping position. Sleeping on your side can put additional stress on your shoulder, as it bears the weight of your torso. Sleeping on your stomach can also worsen shoulder pain.
If you sleep on a firm mattress, you may be at higher risk of experiencing shoulder pain. A 2012 study found that 67% of patients with shoulder pain slept on their painful side. Therefore, switching to a softer mattress may relieve your shoulder pain.
A softer mattress can help to reduce the pressure on your shoulder, especially if you sleep on your side. It is also beneficial to use thicker pillows to support your head and neck, and body pillows to support your shoulders and relieve pressure.
If you are a back sleeper, a softer mattress can also help to keep your spine in a neutral position, reducing excess stress on your shoulders. Additionally, you can place a pillow under your knees to ease the strain on your back and neck.
If you are unable to get a softer mattress, you can try placing a pillow between your shoulder blades while sleeping on your back. This will help to lift your shoulders and reduce pressure on the joints.
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Frequently asked questions
Sleeping on a softer mattress with a thicker pillow can help relieve shoulder pain. Additionally, hugging a body pillow can help support your entire body and relieve pressure on your shoulder.
Sleeping on your back is the best position to avoid shoulder pain as it maintains a neutral spine and minimises pressure on your shoulders. Place a pillow under your knees to ease the strain on your back and neck.
The shoulder rolls exercise is a simple way to improve shoulder mobility and relieve tension in your shoulder muscles. Stand or sit with an upright posture and let your arms hang naturally by your sides. Then, slowly rotate your shoulders in a backward circle and repeat in the opposite direction.
Some common conditions include rotator cuff tendinitis, bursitis, arthritis, and frozen shoulder.
Apply ice or heat to your shoulder before going to bed to help ease the pain and reduce swelling. Additionally, doing some gentle stretches and exercises before bedtime can help relieve tension in your shoulder.
