Colin Snow
Shoulder pain from sleeping is a common issue that can significantly affect your quality of life. It is usually caused by prolonged pressure on the shoulder joint, often from sleeping on your side or in awkward positions. The pain could also be a symptom of underlying conditions such as arthritis, frozen shoulder, shoulder impingement, or shoulder instability. To alleviate shoulder pain, you can try changing your sleep position, using pillows for support, practicing relaxation techniques, or consulting a healthcare professional for personalized advice.
| Characteristics | Values |
|---|---|
| Cause | Prolonged pressure on the shoulder joint, awkward sleeping positions, rotator cuff injuries, arthritis, frozen shoulder, shoulder impingement, shoulder instability |
| Solutions | Change sleep position, use pillows, choose appropriate pillow, use painkillers, practice relaxation techniques, avoid caffeine and alcohol, use a shoulder brace, use heat therapy |
| Exercises | Elevate and rotate shoulders, thread-the-needle stretch, eagle arms stretch |
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What You'll Learn
- Shoulder pain causes: arthritis, frozen shoulder, impingement, instability, rotator cuff injuries
- Sleep positions: sleep on your back, not your stomach, and use pillows for support
- Pillows: choose a pillow that supports your neck and head without putting pressure on your shoulders
- Exercises: try shoulder rolls, the thread-the-needle stretch, and the Eagle Arms stretch
- Additional tips: avoid caffeine and alcohol, practice relaxation techniques, and maintain a sleep routine
Shoulder pain causes: arthritis, frozen shoulder, impingement, instability, rotator cuff injuries
Shoulder pain can significantly reduce one's quality of life and can be caused by several factors, including arthritis, frozen shoulder, impingement, instability, and rotator cuff injuries.
Arthritis
Arthritis is a condition that causes inflammation and stiffness in the joints, including the shoulder joint. Sleeping on the shoulder can worsen arthritis symptoms and cause pain.
Frozen Shoulder
Frozen shoulder, or adhesive capsulitis, is a condition that causes stiffness and a limited range of motion in the shoulder joint. It is due to inflammation and scarring of the shoulder joint capsule. Sleeping in certain positions can exacerbate symptoms and cause discomfort. Frozen shoulder is characterized by severe pain and the inability to move the shoulder independently or with assistance. It typically progresses through freezing, frozen, and thawing stages, with complete recovery taking anywhere from 6 months to 2 years.
Shoulder Impingement
Shoulder impingement occurs when the tendons or bursae in the shoulder joint become compressed or pinched between the bones, causing pain during specific movements such as lifting the arm overhead. It is often an overuse injury that develops slowly over time due to repetitive motions. Shoulder impingement can be exacerbated by sleeping on the affected side.
Shoulder Instability
Shoulder instability occurs when the shoulder joint becomes loose and moves out of its normal position, causing pain, particularly when lying on the affected side.
Rotator Cuff Injuries
The rotator cuff is a group of muscles and tendons surrounding the shoulder joint. Rotator cuff injuries are common and can be caused by repetitive overhead activities, repetitive arm motions, or trauma. They can result in dull pains that escalate when sleeping on the affected shoulder. Treatment options include physical therapy, tendon repair or reattachment surgery, and reverse shoulder replacement in severe cases.
Managing Shoulder Pain While Sleeping
Regardless of the underlying cause, shoulder pain can be managed with various strategies to improve sleep quality. These include:
- Changing sleep positions: Sleeping on the back with a pillow or towel under one elbow can reduce strain and provide anatomical support. Side sleepers should avoid sleeping on the affected side and can use pillows to relieve pressure on the shoulder.
- Using pillows: A supportive pillow can help alleviate pain by supporting the neck and head without putting pressure on the shoulders. A body pillow can also be hugged to support the entire body.
- Heat therapy: Applying heat to the shoulders before bed can relax the muscles and reduce pain.
- Relaxation techniques: Practicing relaxation techniques such as yoga, deep breathing, or progressive muscle relaxation can promote better sleep.
- Avoiding caffeine and alcohol: These substances can interfere with sleep quality, making it harder to fall and stay asleep.
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Sleep positions: sleep on your back, not your stomach, and use pillows for support
Sleeping on your back is the second most common position, after side sleeping. It has several benefits, including promoting spinal alignment and reducing wrinkles, unlike side or stomach sleeping. When sleeping on your back, it is important to place a pillow or towel under one elbow to elevate the ball and socket joint of the shoulder, providing anatomical support and reducing strain. Additionally, placing a pillow under your knees, with your knees slightly bent, can help ensure that your neck and spine are in alignment.
If you are a side sleeper, you can try placing a pillow between your arms to keep your shoulders in a neutral position. You can also hug a body pillow to support your entire body. When sleeping on the side with shoulder pain, it is recommended to sleep on the unaffected side and use pillows to reduce pressure on the affected shoulder.
Sleeping on your stomach is generally not recommended as it provides the least back support and increases pressure on the spine, which can lead to pain and discomfort. It can also cause facial wrinkles as your face is pressed against the pillow or mattress. If you prefer sleeping on your stomach, it is suggested to use a thin pillow or no pillow at all to avoid further spinal misalignment.
Overall, the ideal sleep position depends on your personal preference and comfort. Strategic placement of pillows can help you sleep more comfortably in your preferred position.
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Pillows: choose a pillow that supports your neck and head without putting pressure on your shoulders
Sleeping on your shoulder can cause shoulder pain and worsen symptoms of conditions such as arthritis, frozen shoulder, shoulder impingement, and shoulder instability. This pain can affect your quality of sleep and your quality of life.
To alleviate shoulder pain, it is recommended to change your sleep position. If you sleep on your side, try sleeping on your back instead. This position minimises pressure on your shoulders and helps maintain a neutral spine. If you prefer to sleep on your back, it is recommended to use a thinner pillow to maintain the alignment of your neck with your spine.
If you prefer to sleep on your side, you can 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.
If you are experiencing shoulder pain, it is important to identify the underlying cause and develop an effective treatment plan. Consulting with a healthcare professional is recommended to receive personalised advice and recommendations based on your specific condition.
- Choose a pillow that is firm enough to hold your head at a healthy angle but soft enough to alleviate pressure points.
- Memory foam and latex pillows tend to create a firmer sleeping surface, while down and fibre-fill are softer and more plush.
- The right pillow firmness depends on your sleeping position, the height of the pillow, your body size, and the firmness of your mattress.
- If you sleep on your back, a thinner pillow is recommended to maintain the alignment of your neck with your spine.
- If you sleep on your side, a thicker pillow may be needed to fill the space between your head and downward-facing shoulder, which is crucial for proper spinal alignment and reduced neck pain.
- Pillows with adjustable fill allow you to customise the height and firmness to find the perfect level of support for your neck and head.
- The Tempur-Pedic Tempur Neck Pillow is a firm foam pillow with a contoured design that fits under your neck to alleviate pressure whether you sleep on your side or back.
- The Coop Home Goods Original Adjustable Pillow can be tailored to your preferences, allowing you to find the right height to keep your head in a neutral position, regardless of your sleeping position.
- The Eli & Elm Side-Sleeper Pillow has a recessed middle for the shoulder, designed to fit your body while side sleeping.
- The Sleep is the Foundation Loft Pillow is a memory foam pillow with an adjustable design to accommodate a range of sleeper types.
- The Boll & Branch Chamber Down Pillow comes in three firmness and density levels, making it suitable for any sleeper regardless of their preferred position.
- The Brooklyn Bedding Talalay Latex Pillow has a solid latex core that cushions sore spots while providing springiness for your head and neck. It is available in two firmness options: a low-profile design for back sleepers and a high-loft pillow for side sleepers.
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Exercises: try shoulder rolls, the thread-the-needle stretch, and the Eagle Arms stretch
Shoulder rolls are an excellent exercise to relieve accumulated stress and tension in the shoulders, improving circulation in the joints. This exercise is a great warm-up, stretching the muscles, tendons, and joints, and reducing pain and stiffness. Start with slow 30-second circles in each direction.
The thread-the-needle stretch is another beneficial move, targeting the muscles in the upper back, shoulders, and deltoids. This stretch mimics threading a piece of string sideways through a needle. To perform this stretch, rest your forearm on the floor and twist as far as is comfortable, holding the position. Then, slowly return to the starting position and repeat on the other side.
The Eagle Arms stretch is a great way to stretch the deltoids, rotator cuff muscles, and upper back. This stretch can be done seated or standing, but it is important to maintain a tall and long spine. Begin by reaching your arms out in front of you with palms facing downward. Cross your arms and wrap them around yourself, as if giving yourself a hug, with the right arm on top of the left.
These exercises can help improve flexibility and reduce pain in the shoulders and upper back. They may be particularly useful if you are experiencing shoulder pain that is affecting your sleep. In addition to these exercises, managing pain levels with painkillers can be a good first step to getting a good night's rest. Sleeping on your back or your unaffected side can also help alleviate pressure on the affected shoulder.
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Additional tips: avoid caffeine and alcohol, practice relaxation techniques, and maintain a sleep routine
While dealing with shoulder pain, it can be challenging to get a good night's sleep. Here are some additional tips to help you sleep better:
Avoid caffeine and alcohol
Caffeine and alcohol can significantly impact your sleep quality. Caffeine makes you feel more alert and can linger in your system for many hours after the initial stimulating effects wear off. It is recommended to eliminate all caffeinated products at least three to eight hours before going to bed. While you don't have to give up caffeine and alcohol entirely, reducing your intake close to bedtime can improve your sleep.
Practice relaxation techniques
Stress and anxiety are common obstacles to a good night's sleep. Relaxation techniques can help calm your body and mind, making it easier to fall and stay asleep. One of the simplest techniques is deep breathing. Taking 10 slow, deep breaths can slow your breathing and create a sense of calm, and activate your body's natural relaxation response. Another technique is yoga nidra, which involves mental imagery while lying on your back. You can visualize different parts of your body, focus on your breath, and recall personal experiences to reach a deep state of relaxation.
Maintain a sleep routine
Maintaining a consistent sleep schedule is crucial for regulating your sleep cycle. Your body's internal clock works by producing melatonin before bed and cortisol when you wake up. By going to bed and waking up at the same time every day, you can keep your body clock in sync with your sleep cycle. This means avoiding late-night work and phone usage, which can overstimulate your brain and disrupt your sleep. Instead, try to wind down before bed by engaging in relaxing activities in a quiet, dark, and comfortably cool environment.
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Frequently asked questions
Sleeping on your back is the best position for maintaining a neutral spine and minimizing pressure on your shoulders. It is recommended to use a pillow to support your neck and keep your head aligned with your spine. If you prefer sleeping on your side, try placing a pillow between your arms to keep your shoulders in a neutral position.
The thread-the-needle stretch is a yoga posture that can assist in relieving shoulder pain from sleeping. Start by sliding your right hand under your left arm, with your palm facing up, and lower your right shoulder to the ground. Stretch your left arm towards the ceiling and look up towards your left hand. Maintain the stretch for 20-30 seconds, then repeat on the opposite side.
Yes, wearing a shoulder brace while you sleep can help stabilize your shoulder joint and reduce pain, especially if your shoulder pain is due to an injury.
Apart from changing your sleeping position and trying exercises, you can also use a supportive pillow, apply heat therapy, practice relaxation techniques, and avoid caffeine and alcohol before bed.
