Shoulder Pain When Sleeping On Side
Many people find side-sleeping to be a common and cozy position. However, some people might wake up with shoulder pain after a night spent in this posture. If you find that your shoulder hurts during or after sleep, side-sleeping may not be the best choice for your body. Although we are not usually aware of it, we shift positions throughout the night and may rest our weight on our shoulders. If the shoulder you sleep is not aligned properly, it can cause pain.
In this article, we'll cover the best sleeping positions for side sleepers, how to choose the right pillow and mattress for side sleeping, and when to seek shoulder pain treatment in Aurora, IL.
What Causes Shoulder Pain While Sleeping on One's Side?
The natural weight of your body pressing down on one shoulder while you sleep can create, over time, the conditions that lead to shoulder pain. If you sleep on your side, your shoulder is the one that takes the pressure, but several other factors can also contribute to making a sore shoulder even sorer for side sleepers.
Inadequate Mattress or Pillow Support
Your mattress and pillow are for a good night's sleep and you can’t get that with a low-quality mattress or pillow. A poor-quality mattress does much more than just make you uncomfortable; it almost guarantees that you will not get the undisturbed sleep you need to function properly. A poor pillow can turn sleep into a constant battle for neck and shoulder comfort instead of comfortable sleep.
Shoulder Conditions
If you have a shoulder condition, like tendinitis or a rotator cuff injury, sleeping on your side can worsen the pain. These disorders inflame the tendons in your shoulder. When you sleep on the affected side, you essentially compress the inflamed tendon, which is bound to cause your night pain.
Shoulder Bursitis or Impingement
Inflammation of small fluid-filled sacs that cushion joints (bursitis) or pinched tendons (impingement) can make it very painful to sleep on your side. When these conditions flare up, any pressure on the already inflamed area can only exacerbate the situation. If getting comfortable is problematic when you are awake, it may become worse by the pressure of sleeping on your side
How to Prevent Shoulder Pain When Sleeping on the Side
Avoiding shoulder discomfort while sleeping on one's side is no easy task, but there are several straightforward techniques that one can employ to eliminate or reduce the likelihood of this happening.
Change Your Sleep Posture
One of the simplest ways to alleviate shoulder pain is to change your sleep posture. If you normally sleep on your side, try spending some time on your back or switching to the side that doesn't hurt. These sleep postures can help reduce shoulder pain because they relieve pressure on the shoulder and allow the soft tissues to heal.
Use a Supportive Pillow
Selecting the ideal pillow is vital for your shoulder health. It should not only support your head and neck but also maintain proper spinal alignment; otherwise, it can cause strain that might lead to pain in your neck, shoulders, and the thoracic region of your back. If you can’t find a suitable pillow, try using two—one for your head and one for your neck. That way, both regions can maintain their ideal postures and avoid unnecessary strain.
Invest in a Proper Mattress
If you want to avoid shoulder pain, having a really good mattress is key. And when we say really good, we basically mean one that is not too soft and not too hard. For side sleepers, a " medium-firm " mattress generally works very well; it provides just enough give to keep your shoulders from being pushed too hard toward the bed. Some of the most supportive mattresses of this type are made of materials that have a lot of bounce (inner springs). But a mattress that conforms to your shape (memory foam) can provide good support, too, as long as it doesn't let you sink in too far.
Use Shoulder-Specific Sleeping Aids
There are specialized aids for sleeping that can help alleviate shoulder pain for side sleepers. Orthopedic and wedge pillows might be among the first recommendations you receive, and they can indeed do a good job of relieving direct pressure on the shoulder joint.
Have a Pre-Bedtime Routine
Before going to bed, take a few moments to stretch. Stretching is a way to loosen tight muscles and reduce tension. It should be done while your body is still warm from the heat of the preceding activity (which could be anything from dinner to yoga). Stretching before bed can also increase your flexibility and reduce stiffness.
What Should You Do if Shoulder Pain Doesn't Go Away?
If shoulder pain doesn't go away, you might want to think about seeing a physical therapist. Physical therapy in North Aurora can be beneficial because it aims not only to relieve the pain but also to identify the why behind the pain. Treatments that might be part of your plan include dry needling, which in this case, are not used in the same way as acupuncture but are still helpful in loosening tight muscles.
Your physical therapist will probably incorporate some gentle massage for the soft tissues in and around the shoulder area. You may also undergo a tailored exercise plan to strengthen your shoulder muscles.
Final Thoughts
Experiencing shoulder pain while you're side sleeping can make the falling and staying asleep tough. By making some adjustments to your side sleeping position, and ensuring that you have the right kind of pillows, a supportive enough mattress, and no shortage of stretches and exercises that keep your shoulder joint loose and your upper body strong, you can get through the night without shoulder pain.
However, if along the way you're unable to achieve that simple, meaningful act of being free from pain while you're side sleeping, seeking the help of a trained and professional physical therapist may relieve your pain and prevent a future occurrence.