How to Sleep Better with Shoulder Pain: A Complete Guide
| Doctor Carroll
Shoulder pain can make sleeping a struggle, but there are ways to improve your rest and recovery. Here's a quick summary of what works:
- Best Sleep Positions: Sleep on your back with a pillow under your arm or on your non-painful side with pillows supporting your affected arm.
- Pillow Setup: Use a thin pillow for your head and supportive pillows for your arm to reduce strain.
- Mattress Choice: A softer mattress for side sleepers or medium-firm for back sleepers can ease pressure points.
- Pain Relief Tools: Try heat therapy for stiffness, cold packs for swelling, and topical pain relievers like Voltaren or menthol-based creams.
- Pre-Sleep Routine: Gentle stretches, such as wall angels or pendulum stretches, combined with heat therapy, can prepare your shoulder for better sleep.
- Medication: Over-the-counter NSAIDs (e.g., ibuprofen) can help manage pain before bed.
If your pain persists for weeks, disrupts sleep, or limits shoulder movement, consult a doctor for further evaluation.
Quick Tip: Products like the SHOULDER Reliever system can provide added support by keeping your arm in a neutral position at night.
Follow these steps to reclaim your nights and improve your recovery.
How To Sleep With Shoulder Pain: Best Positions and Tips
Why Shoulder Pain Gets Worse at Night
More than four million Americans deal with shoulder problems annually, and many find the pain intensifies at night. Knowing why this happens can help you take steps to sleep better.
Common Causes of Nighttime Shoulder Pain
Dr. Rami Elshaar explains [5]:
"While there is no precise reason why shoulder pain can be worse at night, some factors may include direct pressure on your shoulder when laying on your side, overuse during the day, and gravity pulling on your tendons or ligaments in your shoulder as you lay on your back."
Reduced blood flow and staying in one position for long periods during sleep can increase inflammation and limit circulation to the shoulder. [4] [5]
Sleep Positions That Can Make Shoulder Pain Worse
"If you sleep facing down, it's common to put your arm under your pillow. That is shoulder problem city. You're really setting the stage for rotator cuff problems". [6]
Certain sleep positions can aggravate shoulder pain, such as:
- Side sleeping on the painful shoulder: Adds pressure to already sensitive areas.
- Stomach sleeping: Twists the neck and forces arms into awkward positions.
- Back sleeping without support: Lets the shoulder drop, which can strain the rotator cuff.
How Shoulder Pain Affects Sleep Quality
Research shows people with shoulder issues are 4.86 times more likely to experience sleep disturbances compared to those without. Poor sleep worsens pain sensitivity, increases inflammation, and slows recovery. It also impacts mental health and daily functioning.[2]
Sleep disruptions caused by shoulder pain are linked to:
- Increased work absences
- Lower productivity
- Higher risk of car accidents
- Greater reliance on medical services [2]
Next, we’ll explore sleep positions that can help ease shoulder pain.
Sleep Positions That Help Reduce Pain
Choosing the right sleep position can make a big difference when dealing with shoulder pain at night. Adjusting how you sleep can ease discomfort and help your shoulder heal while improving your overall rest.
Back Sleeping Tips
Sleeping on your back helps keep your spine aligned and reduces strain on your shoulder. Try bending your affected arm across your stomach and resting it on a supportive pillow. This simple change can relieve pressure on your shoulder and support recovery [1]. For your head, use a thinner pillow to maintain proper alignment [3].
Side Sleeping Adjustments
If you're a side sleeper, here are some ways to make it more comfortable:
- Sleeping on your non-affected side: Place a firm pillow against your chest and a second one on top to support your affected arm. This setup helps lift your arm and reduces stress on the shoulder joint.
- Sleeping on your affected side: Put a flat pillow at waist height and leave space between this pillow and your head pillow for your affected arm. This arrangement spreads the pressure more evenly.
Pillow Placement Guide
The right pillow setup can help keep your spine aligned and reduce shoulder pain. Here's how to arrange your pillows based on your sleeping position:
| Position | Primary Pillow | Support Pillows | Purpose |
|---|---|---|---|
| Back | Thin and supportive | Under the affected arm | Keeps neck aligned and prevents arm strain |
| Side (non-affected) | Firm and thick | One against the chest and one under the arm | Fills the gap and supports the affected arm |
| Side (affected) | Standard height | Flat pillow at waist level | Creates space for the affected arm |
For added comfort, place a small pillow behind your knees if you sleep on your back, or between your knees if you sleep on your side.
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Choosing Sleep Products for Shoulder Pain
Adjusting your sleep position can help, but pairing it with the right sleep products can make a big difference in managing shoulder pain. The right mattress, pillow, and even specialized tools can improve comfort and support your recovery. Let’s dive into the key features to look for.
Mattress Features for Shoulder Support
A mattress that’s too firm or doesn’t provide enough support can increase shoulder pain by failing to ease pressure points. Dr. Raj Dasgupta highlights this:
"Your mattress can make your shoulder pain significantly worse if it isn't supportive, isn't the right firmness, or can't relieve pressure points. A softer mattress with good cushioning, good pressure relief, and proper alignment in your spine and hips can help relieve your shoulder pain".
Here’s a quick guide based on your sleeping position:
| Sleeping Position | Recommended Firmness | Key Features |
|---|---|---|
| Side Sleeper | Soft to Medium (5.5–6/10) | Extra cushioning for the shoulder |
| Back Sleeper | Medium-Firm (6–7/10) | Enhanced lumbar support |
| Stomach Sleeper | Firm (7–8/10) | Helps maintain a neutral spine |
Look for mattresses with extra cushioning, zoned support, and effective pressure relief to ease shoulder discomfort.
Pillows for Shoulder Alignment
The right pillow plays a crucial role in keeping your head supported and your spine aligned. Dr. Sarah Silverman explains:
"Your head and neck in alignment at around 30 degrees with the help of a good pillow so your airway stays open during the night, allowing air to flow from your nose to your lungs without obstruction".
Consider these pillow materials for better head and shoulder support:
- Memory Foam: Molds to your head and neck for consistent support.
- Latex: Offers balanced support with added durability and airflow.
- Cervical Design: Features contours to maintain proper neck alignment.
SHOULDER Reliever Support System
Standard sleep products help, but the SHOULDER Reliever system provides a more focused solution for shoulder pain. This system combines a support sleeve with targeted exercises to deliver immediate comfort and promote long-term recovery.
The nighttime sleeve works by:
- Reducing pressure on the shoulder by positioning your arm correctly.
- Encouraging better blood flow throughout the night.
- Keeping the shoulder in a neutral position to aid healing.
According to SHOULDER Reliever:
"The magic is not in the traction as much as wearing it loosely and keeping it on as long as possible at night. The main benefit is keeping you from sleeping on the affected shoulder and keeping the arm from going above your head".
For best results, start by wearing the sleeve for an hour and gradually increase the time as you adjust. While it works for both side and back sleepers, back sleeping typically offers the most relief.
Bedtime Routine for Pain Relief
Creating a consistent bedtime routine can help ease shoulder pain and improve your sleep quality. Along with using the right sleep products, incorporating stretches, temperature therapy, and simple exercises can make a difference.
Pre-Sleep Shoulder Stretches
About 30–45 minutes before bed, try these stretches to loosen up your shoulders and improve mobility:
- Sleeper Stretch: Lie on the side with the affected shoulder, bending your arm at a 90-degree angle. Use your other hand to gently press the forearm downward. Hold for 30 seconds and repeat 3–5 times.
- Wall Angels: Stand with your back against a wall, arms raised to shoulder height. Keeping your elbows and hands in contact with the wall, slowly move your arms up and down. Perform 10–15 repetitions.
- Shoulder Blade Squeeze: Whether sitting or standing, maintain good posture and squeeze your shoulder blades together. Hold for 5–10 seconds and repeat 10–15 times.
Pairing these stretches with temperature therapy can further ease discomfort.
Using Heat and Cold Therapy
Physical therapist Natalie Ullrich highlights the benefits of heat therapy:
"Heat therapy helps provide some superficial vasodilation, so opening of those blood vessels to help promote increased blood flow, more nutrients, and also helps promote healing of the tissues."
Here’s how to use heat and cold therapy effectively:
| Type of Pain | Therapy | Duration |
|---|---|---|
| Muscle Stiffness | Heat | 15–20 minutes |
| Acute Injury | Cold | 10–15 minutes |
| Chronic Pain | Heat | 30–120 minutes |
For frozen shoulder, adjust therapy based on the stage:
- Freezing Stage: Cold therapy to reduce swelling
- Frozen Stage: Heat therapy to improve flexibility
- Thawing Stage: Alternate between heat and cold
These therapies work well alongside stretches to prepare your muscles for additional exercises.
Pain Management Exercises
Incorporate these simple movements into your routine to further relieve tension and promote recovery:
- Child's Pose: Kneel and sit back on your heels, stretching your arms forward on the ground. Hold for one minute to ease tension in your shoulders.
- Neck Release: Sit comfortably, tilt your head to one side, and gently pull it toward your shoulder. Hold for 30 seconds on each side.
- Pendulum Stretch: Lean forward, letting your affected arm hang freely. Swing it in small circles for 1–2 minutes to improve circulation and reduce stiffness.
Combining these exercises with stretching and temperature therapy can help you recover faster and sleep more comfortably.
Other Ways to Manage Night Pain
Managing nighttime pain often involves more than just adjusting your sleep position or upgrading your bedding. Medications and topical treatments can play a vital role in finding relief.
Pain Relief Medications
Over-the-counter NSAIDs are a common choice for easing shoulder pain and reducing inflammation at night. Here are two options to consider:
| Medication Type | Typical Dosing | Best Taken |
|---|---|---|
| Ibuprofen | 200–400 mg | With food, every 4–6 hours |
| Naproxen | 220–440 mg | With food, every 8–12 hours |
Always follow the dosing instructions on the package and consult your doctor if you have any health conditions or concerns. These medications can complement earlier recommendations on sleep positions and bedding.
Topical Pain Relief Products
Topical treatments deliver relief directly to the affected area. Some common active ingredients include:
- Diclofenac: Found in products like Voltaren Emulgel Extra Strength 2.32%, ideal for localized pain.
- Menthol and camphor: These create a cooling effect that helps block pain signals.
- Capsaicin: Derived from chili peppers, this alters how nerves transmit pain.
- Lidocaine: Provides temporary numbing to the painful area.
For the best results, apply these treatments 15–20 minutes before bedtime. Combining topical solutions with other approaches can enhance nighttime pain relief.
Signs to See a Doctor
Orthopedic Surgeon Dr. Christopher Klifto from Duke Health advises:
"If you fall, have a significant strain injury, and/or feel a pop or tearing sensation in your shoulder and then have weakness lifting your arm, seek medical care".
You should also consult a healthcare provider if you notice any of the following:
- Persistent pain lasting more than a few weeks despite trying home remedies.
- Shoulder pain disrupting your sleep.
- Difficulty moving your shoulder or noticeable weakness.
- Pain that hasn’t improved over several months, even with adjustments to your activity.
Addressing these issues early can help avoid complications and make it easier to get back to restful sleep.
Summary and Next Steps
You can sleep better even with shoulder pain by following these practical steps:
- Sleep on your back with proper pillow support.
- Take pain medication at least 30 minutes before bedtime.
- Use a warm shower or heating pad for 15–20 minutes before sleeping.
- Do gentle stretches before going to bed.
Weekly Goals
- Assess whether your pillow and mattress provide enough support.
- Look into specialized products like the SHOULDER Reliever system ($189.99 USD).
- Stick to a consistent bedtime routine.
- Keep track of your pain levels and sleep quality.
"Sleep and pain have a bidirectional relationship, and the current data suggest that the effects of sleep on pain are likely stronger than the effects of pain on sleep. Focusing on improving your sleep quality may help with your overall pain level."
If these approaches don’t ease your pain, watch for signs that it’s time to seek professional help:
- Pain that persists for several weeks without improvement.
- Noticeable difficulty in moving your shoulder.
- Sleep disruptions that interfere with your daily life.