Sleeping on your side can lead to shoulder pain due to prolonged pressure, awkward positions, and static postures.
Also conditions such as rotator cuff tears, frozen shoulder, shoulder impingement, and shoulder bursitis commonly cause nighttime shoulder pain.
Here, we’ll cover the causes and solutions so you can sleep better tonight.
Shoulder Pain When Sleeping on Your Side
We all sleep on our sides, but this can be a source of shoulder pain. When your shoulder joint is under pressure for too long, it can be uncomfortable.
This is often the case when you sleep in a position that doesn’t support you well and puts extra pressure on the shoulder.
The way you sleep can either help or worsen pain, as different positions can affect the level of discomfort. Studies show that improving your sleep posture can help you feel better.
There are multiple reasons why one might experience shoulder pain due to sleep, such as:
- Prolonged pressure on the shoulder joint can cause inflammation and pain.
- Uncomfortable sleeping positions, like having an arm under your pillow or an elbow above your head, can increase discomfort.
- Staying still for long periods can cause stiffness and tenderness.
Conditions that Cause Shoulder Pain at Night
There are many conditions that can cause shoulder pain at night and make it hard to sleep. These can get worse when you rest on the affected shoulder and affect your sleep and health.
For example, rotator cuff tendon problems can cause nighttime shoulder pain due to inflammation and restricted blood flow caused by your arm position during sleep.
Several conditions cause nighttime shoulder pain. Joint and muscle imbalances can make it worse by increasing inflammation and worsening the existing condition.
Rotator Cuff Tears
Nighttime shoulder pain often comes from rotator cuff injuries, including tears. These injuries can be painful when you sleep on the affected side, as the added pressure exacerbates the discomfort and makes it hard to find a comfortable position.
This type of injury usually manifests as sharp pains that can limit movement in both the shoulder and arm.
Frozen Shoulder
Frozen shoulder, or adhesive capsulitis, causes night pain. This condition causes stiffness and restricted movement in the shoulder joint making it hard to get into a comfortable sleeping position.
Inflammation worsens when you recline, and you’ll have continuous sleep disturbances due to discomfort.
As stiffness and pain worsen, sleep can be severely affected.
Shoulder Impingement
It occurs when the rotator cuff tendons get pinched in a small space and get irritated and inflamed.
This often causes sharp pain when you rest on the affected side, making it hard to sleep and stay asleep, especially if you have an existing rotator cuff injury.
Repetitive shoulder movements, like in racquet sports, can cause overuse injuries and worsen shoulder conditions and impingement.
How to Get Rid of Shoulder Pain from Side Sleeping
Changing your sleeping positions, using supportive pillows, and doing targeted exercises can help relieve shoulder pain while sleeping on your side.
Optimizing movement through exercises can also ease stiffness and pain from conditions like tendinitis and bursitis.
Try these and you might wake up pain free.
Sleeping Positions
Changing your sleep position can reduce shoulder pain. Sleeping on your back takes pressure off the shoulder, while sleeping on the other side can be more comfortable.
Don’t tuck your arm under your pillow or elevate your elbow above your head, as these can stress the shoulder. Finding the right sleeping position is key to comfort.
Supportive Pillows
Using the right pillows can make a big difference in relieving shoulder pain. Cervical or teardrop pillows help maintain alignment of your neck and spine during sleep and reduce tension by ensuring the right pillow height.
Placing a pillow under the affected arm can also relieve pressure on the shoulder while you sleep and make it more comfortable.
Shoulder Pain Exercises
Doing specific exercises and stretches can help relieve pain. Gentle stretching increases flexibility and reduces muscle tension. Exercises like shoulder blade squeezes, wall angels, and arm circles can stabilize and relieve discomfort.
- Shoulder Blade Squeezes: Strengthen upper back muscles, improve posture, and reduce pain.
- Wall Angels: Increase shoulder flexibility and relieve tightness.
- Arm Circles and Doorway Stretches: Increase shoulder flexibility and ease discomfort.
Home Remedies for Shoulder Pain
Several home remedies can help relieve pain and improve flexibility. Applying hot or cold packs, taking anti-inflammatory meds, and doing gentle stretching exercises can all help ease discomfort.
These remedies are especially helpful for rotator cuff injuries caused by repetitive shoulder movements that can cause nighttime discomfort for side sleepers.
Hot/Cold Compresses
Hot and cold compresses can relieve shoulder pain. Cold constricts blood vessels, reduces inflammation and swelling, while heat increases blood flow, relaxes muscles, and eases stiffness.
Switching between heat and cold can improve circulation and relieve pain.
Anti-Inflammatory Medications
For shoulder pain, especially from injuries, nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen and naproxen are recommended. These over-the-counter meds can reduce swelling and relieve pain in the shoulder area.
Gentle Stretching Methods
Doing mild stretching exercises daily can prevent shoulder discomfort and increase flexibility.
Techniques like the thread-the-needle stretch and cross-body shoulder stretch can relieve tension and increase your range of motion.
Do these stretches regularly, and you’ll improve shoulder movement and pain.
When to See a Doctor for Shoulder Pain
While home remedies can help, there are times when medical help is needed. Severe or persistent shoulder pain, or pain that interferes with daily activities and doesn’t improve with home care, should be seen by a doctor.
Here are the scenarios where you should see a healthcare professional.
Chronic Pain
If you have shoulder pain for several weeks and can’t raise your arm, it’s time to see a doctor.
Conditions like rotator cuff injuries or shoulder impingement can worsen, especially at night, and disrupt your sleep.
Chronic nighttime shoulder pain can be tough, making it hard to find a comfortable sleeping position.
See a doctor to diagnose underlying conditions like inflammation and shoulder stiffness and get treatment.
Severe Symptoms
If you have severe symptoms like swelling, sudden sharp pain, or loss of mobility in the shoulder, see a doctor immediately.
Other risk factors like thyroid disorders could be the underlying cause of intense shoulder pain that needs professional evaluation.
- Loss of shoulder movement
- Swelling
- Sudden sharp pain
These are signs of serious health issues that need immediate medical attention.
Preventing Shoulder Pain While Sleeping
To sleep well and keep your shoulders healthy, avoid shoulder pain by making ergonomic adjustments, practicing good sleeping habits, and avoiding repetitive movements that can strain the shoulder.
1. Good Sleeping Habits
Having a regular sleep schedule and good sleep hygiene can prevent pain. A calming bedtime routine, no electronic devices before bed, and a comfortable sleep environment are key to reducing discomfort.
2. Ergonomic Adjustments
Ergonomic adjustments to your sleeping area can relieve shoulder pain. A medium-firm mattress, the right pillow height, and supportive pillows can improve sleep posture and reduce strain.
Placing a pillow between your arms can help you get into a neutral shoulder position while side sleeping.
3. Repetitive Motion
To prevent pain and strain in the shoulder while sleeping, minimize repetitive shoulder motion. Avoid overuse injuries and stick to a regular sleep schedule.
4. Apply Heat or Ice Before Bed
Use a heating pad to relax shoulder muscles or an ice pack to reduce inflammation if the pain is due to injury or overuse.
5. Support Your Shoulder with Pillows
Use a supportive pillow under your head to keep your neck aligned.
For side sleepers, place a firm pillow under your top arm to prevent it from pulling on your shoulder.
Shoulder Pain When Lifting the Arm
It is often due to shoulder impingement, where a tendon swells and rubs against surrounding tissues. This condition can cause shoulder and arm pain that worsens with lifting, especially overhead.
To alleviate symptoms:
- Apply ice packs for 20 minutes several times a day.
- Avoid overhead lifting.
- See a physiotherapist for exercises to improve shoulder mobility.
Sudden Shoulder Pain Without Injury
It can be scary and may be due to various issues. It could be heart-related if accompanied by chest pain.
Other causes may be:
- Rotator cuff tendinitis
- Arthritis
- Bone spurs
- Bursitis
Referred pain from the neck or other areas can also present as discomfort in the shoulder blade.
If pain persists after home care, see a healthcare professional.
Shoulder Pain in Women (Right & Left)
Women experience shoulder pain differently due to anatomical structures and hormonal changes.
The pain can radiate to other areas like the neck, making it more complicated. Age, physical activity, and hormonal fluctuations are the common causes of shoulder pain in women.
- Persistent or severe pain
- Pain radiates to the neck
- Higher risk for certain shoulder conditions
These are reasons to see a doctor if shoulder pain persists.
At the end of the day, shoulder pain from side sleeping can affect your sleep and health. Knowing the causes and solutions is key to solving this problem.
