Herbie Murray
Shoulder pain is a common issue that can significantly impact daily life and sleep quality. While sleeping, the majority of your torso's weight is on your shoulder, and certain sleeping positions can put pressure on different parts of your shoulder, leading to discomfort and pain. Side sleepers often experience shoulder pain due to prolonged pressure on the shoulder joint, while sleeping on the stomach can also turn the neck to one side, causing pain. Identifying the underlying cause of shoulder pain is crucial for developing an effective treatment plan, and consulting a healthcare professional is always recommended for personalized advice.
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What You'll Learn
Identify the cause of your shoulder pain
If you are experiencing shoulder pain from sleeping, it is important to identify the underlying cause to develop an effective treatment plan. Here are some possible reasons for your shoulder pain:
Sleeping Position
The way you sleep can significantly impact your shoulder pain. Sleeping on your side can cause prolonged pressure on the shoulder joint, leading to discomfort and muscle strain. This pressure can also affect the frequency and intensity of your shoulder pain. Sleeping on your stomach is usually not recommended as it can put your neck in an uncomfortable position.
Medical Conditions
Several medical conditions can cause or contribute to shoulder pain when sleeping. Some common conditions include:
- Rotator cuff injuries or tendinitis: Inflammation of the tendons in the rotator cuff, a group of muscles and tendons surrounding the shoulder joint, often caused by repetitive overhead activities.
- Bursitis: Inflammation of the small sacs of fluid (bursae) that cushion the joint, leading to pain and discomfort, especially when lying on the affected side.
- Arthritis: A condition causing inflammation and stiffness in the joints, including the shoulder joint, which can be exacerbated by sleeping on the shoulder.
- Frozen shoulder: Characterized by stiffness and limited range of motion in the shoulder joint, often due to inflammation and decreased lubrication in the joint.
- Calcific tendonitis: Calcium buildup in the tendons or muscles, leading to swelling and pain, especially if the buildup is in the shoulder joint.
Daily Activities and Fatigue
The way you use your shoulder during the day can contribute to shoulder pain at night. Normal daily activities can cause fatigue and strain on the muscles and joints, leading to pain when you finally rest and sleep. Additionally, irritation and inflammation of the bursa and tendons from daily shoulder use can develop into a more serious condition.
Mattress and Pillow Support
The type of mattress and pillow you use can also play a role in shoulder pain. Sleeping on a mattress that does not provide adequate support can lead to direct pressure on the shoulder, especially when sleeping on your side for extended periods without moving. Using the wrong pillow can also put pressure on your shoulders, affecting your sleep quality.
It is important to consult a healthcare professional to receive a proper diagnosis and personalized advice based on your specific condition. They can assess your symptoms, identify the cause, and recommend an appropriate treatment plan to help alleviate your shoulder pain and improve your sleep quality.
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Adopt a better sleeping position
Sleeping on your side can cause shoulder pain by applying pressure to the shoulder joint, which bears the majority of your torso's weight. Sleeping on your stomach is also not conducive to shoulder pain, as it turns your neck to one side.
If you are a back sleeper, place a pillow or towel under one elbow to elevate the ball and socket joint of the shoulder, providing anatomical support and reducing strain on the muscles, ligaments, bursae, and joint structures. Sleeping on your back is also the best position for maintaining a neutral spine and minimizing pressure on your shoulders. Use a pillow to support your neck and keep your head aligned with your spine.
If you prefer to sleep on your side, try placing a pillow between your arms to keep your shoulders in a neutral position. You can also try hugging a body pillow to support your entire body and prevent your affected shoulder from slumping forwards too much and compressing the shoulder structures.
If you are a stomach sleeper, try to shift to a different position that works better for your shoulder injury/pain.
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Use a supportive pillow
Sleeping with shoulder pain can be a nightmare. One way to ease the pain is to use a supportive pillow.
If you are a back sleeper, place a pillow or towel under the elbow on the affected side. This elevates the ball and socket joint of the shoulder, providing anatomical support and reducing strain on the muscles, ligaments, bursae, and joint structures. Sleeping on your back with a pillow under your knees can also ease the strain on your back and neck.
If you are a side sleeper, try placing a pillow between your arms to keep your shoulders in a neutral position. You can also try hugging a body pillow to support your entire body. Sleeping on your non-painful side with a pillow between your knees can help keep your spine straight and reduce strain on your hurting shoulder.
If you sleep on your stomach, it is recommended to stop and shift to a different position. Sleeping on your stomach puts your neck in an uncomfortable position, which is not good for shoulder pain.
Using a memory foam pillow can also help with shoulder pain as it holds the shape of your head and body.
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Apply heat therapy
Heat therapy is a common treatment for shoulder pain and can be easily self-applied at home. It involves applying heat to the affected area to increase tissue temperature, improve blood circulation, and relax muscles. This, in turn, reduces pain and stiffness and enhances flexibility and range of motion.
There are various ways to apply heat therapy. One way is to use a gel pack or a heating pad, applying it to the affected shoulder for 15-20 minutes at a time. This can be repeated every 2-3 hours during periods of heightened pain and inflammation. Another way to apply heat therapy is to take a warm shower or a warm bath lasting between 30 minutes to two hours. For localised pain, small heated gel packs or a hot water bottle can be used, whereas for more widespread pain, a steamed towel, large heating pad, or heat wraps can be applied.
It is important to note that heat therapy should not be used on acute shoulder injuries and only after 72 hours following the injury. It is best used for chronic shoulder tendon pain or tendinopathy to promote tendon healing.
If you are experiencing shoulder pain, it is always recommended to consult a healthcare professional for personalized advice and treatment options.
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Consult a healthcare professional
If you are experiencing shoulder pain, it is recommended that you consult a healthcare professional to get a proper diagnosis and treatment plan. Shoulder pain can be caused by various conditions, such as rotator cuff injuries, tendonitis, bursitis, arthritis, or frozen shoulder. A professional will be able to assess your symptoms and identify the underlying cause of your pain. They may recommend a treatment plan that includes surgical or non-surgical options.
For example, if your shoulder pain is due to an injury, a doctor may recommend that you wear a shoulder brace to bed to stabilize your shoulder joint and reduce pain. They may also suggest exercises and stretches to help relieve the pain and improve your range of motion. If your pain is severe or persistent, they may discuss steroid injections or other medical treatments.
Additionally, a healthcare professional can provide personalized advice on sleeping positions and pillow usage to reduce shoulder pain. They can take into account your specific condition and preferences to develop a plan that works best for you. For instance, they might recommend sleeping on your back with a pillow under your elbow to elevate the ball and socket joint of your shoulder, providing anatomical support and reducing strain. Alternatively, they might suggest sleeping on your non-painful side with a pillow between your knees to keep your spine straight and reduce strain on your hurting shoulder.
By consulting a healthcare professional, you can receive expert guidance tailored to your individual needs, ensuring that you address the root cause of your shoulder pain and improve your sleep quality.
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Frequently asked questions
Sleeping on your back is considered the best position to reduce shoulder pain. This is because it helps maintain a neutral spine and minimises pressure on your shoulders. If you prefer sleeping on your side, try placing a pillow between your arms to keep your shoulders in a neutral position.
Using a pillow or towel under your elbow can help lift the elbow and place the ball and socket joint of the shoulder in a more supported anatomical position. This helps prevent strain on the muscles, ligaments, bursae and joint structures of the shoulder.
Yes, certain exercises and stretches may help reduce shoulder pain. Some examples include:
- Shrug both shoulders up towards your ears and gently lower them back down.
- Roll your shoulders forwards and backwards.
Applying heat to your shoulders before bed can help relax your muscles and reduce pain. You can also try relaxation techniques such as deep breathing or progressive muscle relaxation to promote relaxation and reduce stress before sleep.
