Waking up with pain in your back, neck, or shoulders is not fun. Neck pain can be tough to deal with daily, especially if you have a job requiring a lot of movement and physical strain.
Office hours are demanding. Shoulder pain? Pain can influence posture, mobility, and health.
If you’re reading this, your shoulders are probably hurting. The following sentences will study the best sleeping postures for shoulder discomfort sufferers.
The Anatomy of Shoulders
Before we learn about sleeping positions, we must understand how shoulders work—it is why we sometimes experience pain in this area.
Shoulder joints are commonly called “ball and socket joints.” The connection between the upper body and the arms happens when the upper arm bone (the ball) connects to the shoulder socket.
Your arm is movable because of the concave part of the shoulder blade. Muscles, tendons, and soft tissues keep the upper arm bone in place. It lets you do a range of motions with your shoulders and arms.
Causes of Shoulder Pain
Now that we know how the shoulder works, we can figure out what makes this area hurt.
An injury to the rotator cuff is the most prevalent reason people complain of shoulder pain. It is a group of muscles and tendons that can be strained due to uncomfortable and improper sleep positions.
Sleeping on your shoulder wrong can cause pain, interrupted blood flow, extra pressure on your neck and arm, and a weird tingling and prickling sensation.
Shoulder pain can be alleviated by using a variety of sleeping positions, all of which are available to you.
4 Best Sleeping Positions For Shoulder Pain
Changing sleeping positions might be the best approach to get long-term pain relief and shoulder discomfort removal. Here are the finest sleeping postures you may try tonight;
Your Shoulder Doesn’t Hurt When You Sleep on Your Side.
If you’re having trouble with your shoulder, this sleep position may help. Sleeping on the other side, without pain, will allow the injured shoulder to heal.
To prevent more harm to the shoulder, you should tuck a tiny pillow into the space beneath the arm. The damaged shoulder will be supported, and the primary pressure points will experience relief and reduced pressure (bones and muscles in the shoulder area).
If you’ve healed your injured shoulder, don’t sleep on your sides again. It might hurt your shoulder again because you’re putting all the body’s pressure on these two shoulder joints.
Supine Position (sleeping with arms at sides)
The best method to lie down is on your back with your arms at your sides. This sleeping position puts the slightest pressure on your shoulders and other areas of your body. It also helps keep your spine aligned.
The supine position is a way to sleep that helps keep your neck and spine aligned properly. This sleeping position also causes less muscle tension and lets your body relax.
If you sleep on your back, don’t twist your body and turn your head to one or the other side. It can cause pain in your shoulder. To avoid this, keep your head facing up, your arms parallel to your body, and your legs straight.
Supine Position — Sleeping with arms under or over the head
The supine position has the arms under or above the head. This sleeping position is not very common, and not many people sleep this way.
However, this sleeping position can be beneficial for people with shoulder pain. If you extend your arms behind your head or place them under your head, there will be less pressure on the muscles and tendons in your shoulder. This sleeping position is similar to the regular soldier position. Still, it would help if you lay horizontally with your head facing up and legs stretched out.
People with pain can place a pillow underneath their knees to help them sleep more comfortably.
You should also not look in one direction or the other while you are in this position, as it can lead to an increase in neck stretch.
Prone Position: Sleeping With Arms Under or Near the Pillow
Studies have shown that people who experience pain during shoulder rotation should sleep in a prone position. Sleeping in this position will help you avoid shoulder injuries. Make sure to prevent hyperextension of your arms from keeping you from experiencing pain.
The arms must be positioned appropriately near or slightly under the pillow. Thus, you will avoid extending your arm and shoulder muscles. And you will be able to maintain a neutral arm position with your elbows bent at 90 degrees.
Do not hyperextend your shoulder while sleeping if you feel pain and tension in the shoulder area or weakness and numbness in your arms. At the same time, choose one of the abovementioned sleeping positions instead of this sleeping position.
What Is the Best Sleeping Position for a Frozen Shoulder?
A frozen shoulder is a condition where the shoulder joint is inflamed and stiff. People with this condition often find that they cannot move their shoulders, as movement worsens the pain.
The frozen shoulder slowly gets worse over time. The pain will gradually increase, and the range of motion will decrease. Then the pain will start to get better, but the stiffness will remain.
Fortunately, after several months, the shoulder will regain its function, and the discomfort will go away completely, known as the thawing phase.
But how can you sleep when your shoulder is frozen? What position should you sleep in to avoid causing more pain? With a frozen shoulder, you should attempt to:
The best way to start is to sleep on your back. Sleeping on your back will reduce the pressure on your shoulders, neck, and back.
It would help if you placed a pillow under your head to fit the curve of your neck perfectly.
You will then place a pillow under each arm, with your arms positioned and bent at 90° and your lower arm or forearm resting on your stomach.
To reduce pressure on the main pressure points, you should place one or two pillows under your knees.
Other Tips For Sleeping With Shoulder Pain
It’s not only crucial to change your sleeping posture when suffering from shoulder discomfort but also your sleeping surroundings. Here’s how you can do it;
- Utilize a body pillow
A body pillow can help you sleep without moving around. The supine Position has the arms under or above the head. It is helpful if you have a sore or injured shoulder because it will keep you from rolling onto that side.
You can try using a full-size body pillow or several smaller pillows between your knees, under your arms, and around your back. The supine Position has the components under or above the head. I will give you extra support.
- Invest in a good head pillow
A good head pillow can help keep your neck and head aligned with your spine.
If you use a pillow that supports your neck, you will not have any extra tension on your neck. The supine Position has the arms under or above the head—which will help to reduce the chance of getting a sore shoulder. Additionally, the cushion will relieve the pressure on your shoulders, allowing you to maintain a relaxed state throughout the night.
If your pillow does not cover the entire neck area, you can add a small towel roll for additional support.
- Invest in a proper mattress
A good mattress can help you heal shoulder pain and avoid shoulder pain in the future.
A good bed should be soft enough to support your body and cushion your sore joints. The supine Position has the arms under or above the head.
However, the bench must be sufficiently firm to prevent injury to the spine, shoulders, neck, lower back, and knees.
An overly firm mattress may place excessive pressure on your joints. A bed that is too soft will not provide the necessary support and might hurt your back and spine.
Shoulder pain can be tricky because it decreases your range of motion and the things you can do. Additionally, it has an impact on the caliber of your sleep.
You have trouble sleeping because of your shoulder pain. You try different positions, but nothing seems to help. We hope the sleeping positions in this article will help you. Suppose you are still suffering discomfort after attempting a variety of postures. In that situation, you should consult a medical practitioner for further assistance.
Frequently Asked Questions About Best Sleeping Position for Shoulder Pain
If you are having neck discomfort, the best positions for sleep are on your back or side. The supine Position has the arms under or above the head. It is less stressful on your spine than sleeping on your stomach. It may be challenging to change your sleeping position since your preferred Position is often determined early in life.
If you have pain in your shoulder, it might help you sleep on the other shoulder instead. Place a pillow in the armpit of your injured shoulder to hold it up and take some pressure off the rotator cuff.
A medium-firm mattress and the right pillow can help reduce shoulder pain from sleeping. People with this pain can also rest their shoulders and take anti-inflammatory medications. However, they should see their doctor if these interventions do not work.
To relieve strain on your spine, do the following:
- Hug a pillow.
- Place the pillow under your top arm and tuck it close to your body. Lye on your side, and place a pillow between your knees, with the pillow supporting your head.
- Place a pillow behind your thighs if you’re lying on your back.
If you have difficulty and pain when you raise your arm, if you hear popping or clicking sounds when you move your arm, or if your shoulder pain worsens at night or when you rest your arm, you might have shoulder weakness. The supine Position has the components under or above the head. The supine Position has the arms under or above the head. That means it will be hard for you to lift items.