Shoulder Pain & Sleeping Position
Does your shoulder hurt when you wake up in the morning?
Do you wake up in the middle of the night because of shoulder pain?
As we’ve discussed before, shoulder pain is the third most common musculoskeletal complaint and the way we sleep could be a contributing factor. When we are sleeping, we lose the ability to control the “protective” mechanisms of the shoulder. We are also not aware of the pain feedback, which leaves the shoulder in a vulnerable position to induce pain. It is recommended that adults average 8 hours of sleep each night, and sleeping on your side for a prolonged period of time may place undue stress on the shoulder joint. Sleeping on your side can cause pain related to one, or more, of the following: impingement, bursitis, rotator cuff tendinitis/tears, or osteoarthritis.
Back Sleeping
Lie on your back with neck in a neutral position and arms down by your side to off load both shoulders. This is probably the most preferred way to sleep if you have shoulder pain. You may also try sleeping on an incline wedge to decrease the tendency for the body to want to roll.
Stomach Sleeping Position
Lay on your stomach, again with neck in a neutral position, with arms down by your side. This may not be very comfortable, and you may have a tendency to bring one, or both, arms overhead and under your pillow however this will create increased stress through the shoulder joint.
Side Sleeping Position
If only one shoulder is painful and you wish you sleep on your side, then sleep on the unaffected side with the painful side up towards the ceiling. A small pillow should also be placed under the painful arm for slight elevation and decreased stress through rotator cuff muscles.
Summary
If changing your sleeping position does not positively affect your pain levels and you notice that you are still having difficulty sleeping, or with your day to day tasks, then you may want to discuss getting a referral from your doctor to see a physical or occupational therapist for a more detailed evaluation. At your evaluation we can provide you with an individualized program to meet your personal goals. You can always request an appointment here!
For more helpful pain relief tips check out our article archive here. We’ve begun posting helpful videos on YouTube. We also have digital resources and recommended products available on our Resources Page.
