Miya Pearson
Sleeping on your shoulder can cause shoulder pain and soreness, which may be a sign of an underlying injury. This is because certain positions, such as sleeping on your side, can put additional stress on your shoulder, as it bears the weight of your torso. Sleeping on your shoulder can also cause shoulder impingement, rotator cuff injuries, and shoulder bursitis. To alleviate shoulder pain, you can try sleeping on your back, using pillows for support, or sleeping with specialized side pillows that remove direct pressure from the shoulder.
| Characteristics | Values |
|---|---|
| Cause | Sleeping on the side can put extra pressure on the shoulder, causing pain and soreness. |
| Symptoms | Pain, stiffness, soreness, numbness, weakness, clicking or popping, swelling, warmth, dislocation, and interrupted sleep. |
| Prevention | Sleeping on the back with a pillow for neck support, surrounding oneself with pillows, and placing pillows under the knees and/or lower back. |
| Treatment | Ice, heat, NSAIDs, home therapy, physical therapy, and shoulder exercises. |
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What You'll Learn
Shoulder pain causes
Sleeping on your shoulder can cause shoulder pain, and this can be a sign of an injury. Sleeping on your side can put extra pressure on your shoulder, causing more pain. This is because the shoulder bears a lot of the weight of the torso. Sleeping on your side can also cause rotator cuff injuries, where the tendons of the rotator cuff become inflamed, irritated, or torn. This can lead to conditions such as bursitis, tendonitis, and rotator cuff tears.
Other conditions that can cause shoulder pain when sleeping include shoulder osteoarthritis, which occurs when the cartilage in the shoulder breaks down, causing stiffness and pain. Shoulder impingement is another common cause of shoulder pain when sleeping. This is caused by the inflammation of the tendons of the rotator cuff, which can cause pain, stiffness, and limited movement.
Sleeping on your back is often recommended to relieve shoulder pain, as it keeps the spine in a neutral position and prevents excess stress on the shoulders. Using pillows to support the neck and back can also help maintain a comfortable position. Additionally, surrounding yourself with pillows can create a physical barrier to prevent turning onto your side.
If shoulder pain persists for several days or weeks and is not alleviated with home remedies, it is recommended to seek help from a healthcare professional. A specialist can determine the underlying cause of the pain and provide appropriate treatment or advice.
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Sleeping positions to avoid
Sleeping in an incorrect posture can cause shoulder pain and, in some cases, permanent joint damage. Sleeping on your side can put extra pressure on your shoulder, causing pain. This is because the shoulder bears the weight of the torso.
If you have shoulder pain, try sleeping on your back. This position spreads body weight over a wide area of the back, ensuring that no one area is placed under greater strain than another. A pillow under the knees can also be used to increase comfort by minimising twisting at the hips and decreasing any lower back curvature, preventing back pain. However, sleeping on your back may not be suitable for those with certain underlying health conditions, such as heart disease, lung disease, chronic back pain, and obstructive sleep apnea or problems with snoring.
If you are sleeping on your side, consider placing a small pillow between your knees. This will prevent the stress of sleeping on one side from pulling on your hip and causing issues.
If you are experiencing neck pain, a supportive pillow designed to cradle the neck could be helpful.
Sleeping in the fetal position for an extended period can increase the risk of knee pain, inflammation and pain in the lower back, and neck pain.
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Exercises to alleviate pain
Shoulder pain from sleeping on it wrong can be caused by various factors, such as old injuries, long-term chronic conditions, or simply sleeping in an awkward position. Sleeping on your side can put additional stress on your shoulder as it bears the weight of your torso. This can cause structural damage to your joints over time, leading to a dull ache around the shoulder and difficulty moving your shoulders.
To alleviate this pain, you can try the following exercises:
Wall Angels
This exercise helps improve your shoulder mobility and posture, reducing discomfort in the shoulder area caused by sleeping:
- Position yourself with your back against a wall, with your feet about 6 inches away from the wall.
- Raise your arms to shoulder height and bend your elbows so your hands point up towards the ceiling.
- Keeping this position, slowly slide your arms up the wall until your hands are above your head.
- Gradually bring your arms back down to the initial position.
Arm Circles
Arm circles are a great way to enhance shoulder flexibility and reduce pain:
- Simply stand with your arms extended straight out to your sides, perpendicular to your body.
- Keeping your arms straight, make circular motions with your arms, first forward, then backward.
Shoulder Blade Squeeze
This exercise strengthens the muscles in your upper back and improves your posture, helping to alleviate shoulder pain:
- Maintain an upright posture while sitting or standing, with your back straight and shoulders relaxed.
- Squeeze your shoulder blades towards each other, as if clamping a pencil between them.
Neck Release
This simple exercise relieves tension in the neck and shoulders, aiding in shoulder pain relief:
- Tilt your head to the right and gently pull your head towards your right shoulder with your right hand until you feel a stretch in your left neck muscles.
- Repeat on the other side.
Eagle Arms Stretch
This yoga posture can help alleviate shoulder discomfort:
- Raise your right arm and bend your elbow, moving it across your chest, then rest your right hand on your left shoulder.
- Elevate your left arm and bring it around your right arm, resting your left elbow in the bend of your right elbow.
- If possible, press your palms together.
- Maintain the stretch for 20-30 seconds, then release and repeat on the opposite side.
In addition to these exercises, it is recommended to adjust your sleeping position and use pillows for support to reduce pressure on your shoulders and alleviate pain.
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Medical treatments
If you are experiencing shoulder pain from sleeping, it is important to identify the underlying cause to develop an effective treatment plan. While shoulder pain from sleeping is not always caused by a certain condition, various conditions can affect your shoulder joint and result in pain after sleeping.
If you are experiencing severe shoulder pain that interrupts your daily life or inhibits your ability to perform essential tasks, you should see a doctor. While shoulder pain may improve with at-home treatments and medicine within a few weeks, pain that persists longer may be a reason to seek medical assistance.
Non-surgical treatments
- Change your sleep position: Sleeping on your back instead of your side can help maintain a neutral spine and minimise pressure on your shoulders. You can use a pillow to support your neck and keep your head aligned with your spine.
- Use a pillow: If you prefer sleeping on your side, place a pillow between your arms to keep your shoulders in a neutral position. You can also try hugging a body pillow for support.
- Choose the right pillow: Use a thinner pillow if you sleep on your back to maintain neck alignment with your spine. Tear-drop or cervical support pillows can also help support the body.
- Get a supportive mattress: A mattress that supports the pose of lying flat can help alleviate pressure on the shoulder. A mattress topper can also be used.
- Pillow fort: Surrounding yourself with pillows can help prevent you from turning and provide support.
- Exercises: Certain exercises can help alleviate shoulder pain from sleeping.
Surgical treatments
For severe pain caused by a serious underlying condition, surgical solutions may be required, such as:
- Shoulder arthroscopy
- Shoulder repair surgery
- Shoulder replacement surgery
- Reverse shoulder replacement (not for everyone)
Professional advice
If you are experiencing shoulder pain from sleeping, it is recommended to consult a specialist or your preferred physician. They can assess your symptoms, identify the cause of your shoulder pain, and recommend an effective treatment plan, whether surgical or non-surgical.
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Prevention techniques
Shoulder pain can be a serious issue, negatively impacting your quality of life. It is important to understand the cause of your shoulder pain and to seek medical advice if the problem is recurring.
Pillow Support
Using a pillow can help support your neck and keep your head aligned with your spine. If you sleep on your back, use a thinner pillow to maintain the alignment of your neck with your spine. If you sleep on your side, a thicker pillow can help keep your neck and spine in a neutral position. Try placing a pillow between your arms to keep your shoulders in a neutral position. You can also place a pillow underneath your arm, including the shoulder, to lift the shoulder and prevent gravity from pulling on the joint and causing pain.
Mattress
A mattress that is too hard or too soft can cause shoulder pain. Try a medium-firm mattress.
Sleep Position
Sleeping on your back is considered the best position for maintaining a neutral spine and minimizing pressure on your shoulders. If you sleep on your side, try to sleep on your unaffected shoulder. Sleeping on your stomach is not recommended as it puts your neck in an uncomfortable position.
Shoulder Brace
If your shoulder pain is due to an injury, wearing a shoulder brace while you sleep can help stabilize your shoulder joint and reduce pain.
Relaxation Techniques
Relaxation techniques such as deep breathing, meditation, and progressive muscle relaxation can help reduce shoulder pain and promote better sleep by reducing muscle tension and promoting relaxation.
Exercise
Regular exercise that targets your shoulder muscles can help prevent pain. Shoulder stretches before bed can help relieve tension in your shoulders and neck. The Pendulum Stretch is a mild stretching exercise that can assist in relieving shoulder pain.
Heat or Ice
Use a heating pad or ice pack on your shoulder for 20 minutes to reduce pain and inflammation.
Sleep Hygiene
Stick to a regular sleep schedule and avoid distractions such as scrolling through your phone late at night. Avoid caffeine, nicotine, and alcohol in the evening as they can interfere with sleep quality.
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Frequently asked questions
Sleeping on your shoulder can cause shoulder pain, soreness, stiffness, and weakness. It can also lead to more serious issues such as rotator cuff injuries, shoulder impingement, tendonitis, bursitis, and shoulder osteoarthritis.
Sleeping on your side can put additional stress and pressure on your shoulder as it bears the weight of your torso. This can cause a rotator cuff injury, where the tendons become irritated and inflamed, or even partially or completely torn.
There are several ways to relieve shoulder pain from sleeping on your shoulder. You can try at-home treatments such as ice, heat, anti-inflammatory medications, and stretching. You can also try changing your sleeping position, sleeping on your back, or using pillows to support your neck and shoulders.
To prevent shoulder pain from sleeping on your side, you can try sleeping on your back, using pillows to support your neck and back, and avoiding sleeping with your arm under a pillow or your elbow overhead. You can also try to train yourself to sleep in a different position over time.
If your shoulder pain persists for several days or weeks and is not alleviated with home treatments and changing your sleeping position, you should consult a physician or orthopedic surgeon to determine the underlying cause and receive specialized care.
