Shoulder Pain When Sleeping 

It's annoying and inconvenient to wake up with shoulder pain. If the discomfort is coming during the nighttime, it's probably because of an unfortunate sleeping position or not the best quality mattress and pillows. But there are ways to change your sleep ergonomics and even some nightly rituals that may reduce sleep-related shoulder pain.

This article explores why you may feel shoulder pain when sleeping, the best sleeping positions, and how Aurora physical therapy can help relieve pain.

Common Causes of Shoulder Pain When Sleeping

There are many reasons why shoulder pain can occur while sleeping, and each of these reasons contributes to your discomfort in a unique way. 

Sleeping Position 

One of the most significant causes of shoulder pain when sleeping is your sleep position. Side sleeping, for instance, can apply undue pressure on the shoulder joint, especially if your pillow isn’t firm and at the right height. 

Stomach sleeping can force the shoulder into an unnatural position, and back sleeping can allow the shoulder to fall into a poor posture, especially if you are propping your head up too much with a pillow.

Rotator Cuff Injuries

The rotator cuff is a muscle-and-tendon assembly that stabilizes the shoulder. It is a common site of pain in active individuals. The tendons in the rotator cuff often become inflamed, causing considerable pain, particularly with certain movements, with the shoulder and upper arm immobilized in a back-and-forth plane along the side of the body. Lying down is no picnic either—especially on the side of the body that has the affected shoulder. 

Arthritis

Conditions like osteoarthritis and rheumatoid arthritis can impact the shoulder joint, leading to nighttime pain and stiffness that many people attribute to the late hours. The inflammation that accompanies arthritis can make it tough to find a comfortable sleeping position. 

Shoulder Impingement

The presence of shoulder impingement syndrome can have a similar effect on sleep. If you're suffering from this condition, which occurs when the rotator cuff tendons become irritated or compressed, you may notice that the shoulder experiences increasing pain when you try to rest on that side. 

Muscle Strain

If you've strained the muscle structures about your shoulder because you lifted something too heavy recently or have done so for an extended period of time (or even if you've done the same thing on occasion but in a repetitive way), you may notice that this shoulder pain with increasing intensity either when you suddenly move to get out of a lying position or if you just happen to be lying on that side while you're awake.

Best Sleeping Positions for Shoulder Pain Relief

The way you sleep can genuinely affect your shoulder pain. If you suffer from shoulder issues, then it's best to sleep on your back. This position minimizes the pressure on not only your shoulders but also your upper body in general. 

Choose a pillow that supports your neck and head. A cervical pillow or an adjustable one can help keep your neck aligned with your spine. Placing a small pillow or cushion under your arm can reduce shoulder strain and provide additional support.

Side sleeping is a favored position for many, as it can be quite comfortable. However, if you sleep on your side and experience shoulder pain, there are some things you can do to try to alleviate that soreness. First, if one of your shoulders is causing you grief, try sleeping on the side opposite the one that hurts. Avoid side sleeping on the shoulder, which is more painful. Second, consider your pillow choice. A medium-firm pillow can keep your neck aligned with your head and adds no extra strain to your shoulder.

Certain positions can worsen shoulder pain, so it's wise to steer clear of them. One is sleeping on your stomach, which can put your neck and shoulders in a compromised position as you turn your head to the side and may put undue pressure on your shoulder joint. Another is hugging your pillow too tightly, which can also increase pressure on your shoulder joint. A third is putting your pillow directly under your shoulder. If your knees are bent, it may help to place the pillow between your arms, kind of like a body pillow, or to position it under your head.

How Physical Therapy Can Help with Shoulder Pain at Night

Shoulder pain, particularly when it disrupts sleep, can be effectively managed and alleviated by shoulder therapy in Aurora. A physical therapist first assesses the severity of the shoulder pain and its impact on the patient's lifestyle. Frequently, the therapist will pay special attention to the patient's sleep position and any unique factors that might be interfering with the patient's ability to find comfort while asleep. After this thorough intake, the physical therapist will then create a tailored treatment plan.

Stretching and Strengthening Exercises

Your physical therapist will develop an individualized exercise regimen will be developed by the physical therapist. This will target the precise shoulder area affected by your condition. The program's primary aim is to strengthen the muscles surrounding your shoulder. The concurrent focus is on increasing flexibility. 

Postural Training

Your treatment plan will also focus on correcting any imbalances and posture issues that could cause shoulder pain. Your therapist will also help you make some ergonomic adjustments to your work and other environments. 

Manual Therapy

This treatment is a hands-on technique that your therapist will apply to the painful region. Manual therapy aims to reduce tension and improve your mobility in the shoulder.

Conclusion

Shoulder pain presents several challenges when it comes to sleep. Finding a comfortable position may require several attempts. Even if you finally attain the right posture, you may need to boost it with pillows, sleep somewhat propped in a semi-upright position, or flop over to your other side in the process. 

Sometimes, you may still feel shoulder pain despite following a good sleep regimen and sleeping in the right posture. That is why visiting a physical therapist to assess your symptoms and rule out underlying medical conditions is best.