Herbie Murray
Shoulder pain is a common issue that can be exacerbated by the way you sleep and how your body is aligned while lying down. The good news is that there are many ways to improve your sleep even with sore or painful shoulders. This includes changing your sleeping position, using the right bedding, and seeking medical advice if the pain persists.
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What You'll Learn
Sleeping on your back
Pillow Support
Use a pillow that supports your neck and keeps it in a neutral position. Avoid pillows that raise your neck too high or position it too low, as this can strain your shoulders and leave them unsupported. Place a pillow under your knees to keep them slightly elevated, which will prevent back pain and also help maintain a neutral spine position. You can also place a second and third pillow on either side of you to support your arms and take the pressure off your shoulders.
Arm and Shoulder Placement
Keep your arms relaxed and down by your sides or folded across your chest to better support your shoulders. Avoid sleeping with your arms above your head or in a hunched position, as this can worsen shoulder, neck, and back pain due to the unsupported, misaligned position.
Mattress Considerations
If you sleep on your back, a medium-firm mattress is recommended to provide adequate support and prevent sinking too far into the bed, which can cause neck pain.
Transitioning to Back Sleeping
If you are not used to sleeping on your back, it may take some time to adjust to this position. You can try stretching and exercises before bedtime to help relax your shoulders and make the transition easier.
Remember, maintaining proper alignment of your spine and joints is crucial to preventing shoulder pain and promoting overall comfort during sleep.
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Using ergonomic pillows
Using the right pillow can help you sleep without crunching your shoulders. Pillows with ergonomic designs can help support your head, neck, and shoulders, promoting spinal alignment and reducing pain. Here are some tips for using ergonomic pillows to improve your sleep posture and comfort:
Choose the Right Pillow Type
Select a pillow that suits your sleeping position. Side sleepers often benefit from a lofted pillow, while back sleepers may prefer a thinner pillow to maintain a neutral neck position. Memory foam pillows are a popular choice for their contouring abilities and pressure point relief. However, some people prefer natural alternatives like buckwheat hull pillows, which mould to the shape of your head and provide firm support.
Consider Pillow Shape and Loft
Opt for ergonomic pillows with a contoured shape. These pillows are designed to support your head and shoulders, promoting proper spinal alignment. The Royal Rest pillow, for example, offers two levels of lift and support, catering to different head shapes and neck lengths. The height of the pillow is also important; ensure it fills the space between your neck and the mattress without elevating your shoulders too much.
Adjust Pillow Height
Adjust the height of your pillow to find the most comfortable position for your shoulders. A slightly higher pillow can help prevent your shoulders from crunching. However, be cautious not to elevate your head and shoulders too much, as this can lead to back and shoulder pain.
Consult Specialists
If you're experiencing persistent shoulder pain, consider consulting sleep specialists or healthcare professionals. They can provide personalized advice and product recommendations to improve your sleep posture and alleviate discomfort.
Practice Shoulder Exercises
In addition to using ergonomic pillows, incorporate shoulder stretches and exercises into your routine before bedtime. This can help relax your shoulders and improve your sleep hygiene, contributing to a more comfortable and restful night's sleep.
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Shoulder pain causes
Shoulder pain can be caused by a variety of factors, some of which are outlined below:
Sleeping Position
The position in which you sleep can have a significant impact on shoulder pain. Sleeping on your stomach, for example, can cause neck pain as your head must be turned to the side to breathe. This can also cause instability and pain in the shoulders due to the lack of support for the joints.
Poor Sleep Posture
Poor sleep posture, such as sleeping with your arms above your head or with hunched shoulders, can lead to shoulder, neck, and back pain. This unsupported and misaligned position can cause discomfort, especially over time.
Mattress and Pillow Choice
The type of mattress and pillow you use can also contribute to shoulder pain. For side sleepers, a softer mattress may be beneficial as it allows the arm to sink in, reducing pressure on the shoulder joint. In contrast, a mattress that is too firm may cause shoulder pain. Using pillows that do not support your neck properly can also lead to shoulder pain, as this can strain the muscles and joints.
Underlying Health Conditions
Shoulder pain can also be caused by underlying health issues such as osteoarthritis, bone spurs, shoulder impingement, or shoulder bursitis. Osteoarthritis, for example, is the wearing down of cartilage covering the bones, which can lead to increased pain when sleeping on the side.
Other Factors
In some cases, shoulder pain may be due to recent or old injuries, such as a fracture or tear in the tendons or muscles. This can lead to a "frozen shoulder", which restricts the range of motion. Additionally, sleeping with a partner may influence shoulder pain, as people tend to sleep on the shoulder opposite their partner, leading to increased wear on that side.
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Side sleeping
If you're experiencing shoulder pain from side sleeping, there are several ways to reduce it. Firstly, it's important to note that sleeping on the same side each night can irritate your rotator cuff and cause discomfort. Therefore, alternating between sides can provide maximum comfort and give your sore shoulder a chance to recover. If you're concerned about rolling onto your sore shoulder, you can use pillows to prevent this.
When side sleeping, it's recommended to use a medium-firm mattress with a firm pillow underneath your head. A soft mattress may not offer enough joint support, and while it may feel comfortable initially, you're more likely to wake up with aches and pains. A firm mattress and pillow can help to prevent your joints from collapsing into the mattress and creating misalignment, which can cause pain. Sleeping on your left side first is thought to have the most benefits, but you can shift onto your right side or your back during the night.
To achieve correct spinal alignment when side sleeping, keep your head straight in line with your shoulders, with your ears in line and your chin neutral. Avoid tucking your chin into your chest. Keep your arms and hands below your face and neck, preferably parallel to your sides. You can also put a firm pillow between your knees to prevent the collapse of hip and knee joints, which will also improve spinal alignment.
If you experience persistent or worsening shoulder pain, it's important to seek advice from a healthcare professional.
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Shoulder pain treatments
Shoulder pain can be treated in several ways, depending on the cause. Here are some methods to help alleviate shoulder pain and improve your sleep:
Sleeping Position
The best sleeping position for your shoulders is sleeping on your back, with your spine in a neutral position and your arms relaxed at your sides. This position helps keep your neck, head, and shoulders aligned and without pressure. Sleeping on your stomach should be avoided as it can cause neck pain and instability in the shoulders.
If you are a side sleeper, try to find a pillow that keeps your ear, shoulder, and hips aligned. A pillow designed for side sleepers will help keep your neck and spine aligned. You can also place a thin pillow between your knees and another in front of your stomach to ensure proper alignment and support for your shoulders. Avoid placing your arms straight out in front of you, as this can put extra pressure on the nerves and restrict blood flow to your shoulders and arms.
Bedding
Consider your bedding situation. Soft mattresses and larger pillows may be better for side sleepers, as they allow the arm to sink in, easing pressure on the joint. Memory foam mattresses are a good option for side sleepers as they provide pressure point relief and improved sleep quality. Body pillows can also help relieve pressure.
Exercises and Stretching
If you've been sleeping with hunched shoulders, try stretching and exercises before bed to relax your shoulders.
Tensor Bandage
Wrapping your shoulder in a tensor bandage at night can help prevent shoulder pain. This can be purchased at any drug store or pharmacy.
Medical Attention
If your shoulder pain is due to an injury, surgery, or lingering health problem, it is important to seek medical attention. Your doctor can help diagnose the specific problem and develop an effective treatment plan, which may include medications, physical therapy, or rehabilitation.
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Frequently asked questions
Sleeping on your back with your arms relaxed at your sides is the best position for a comfortable night's rest without crunching your shoulders.
Memory foam pillows provide pressure point relief, improved sleep quality, and scientific spinal alignment. You can also use a thin pillow between your knees to keep your body in a neutral position.
Soft mattresses are better for side sleepers as they allow the arm to sink in, easing the pressure on the joint.
You can try wrapping your shoulder in a tensor bandage at night to prevent shoulder pain.
