Best Solutions To Shoulder Pain From Sleeping On The Side

I just woke up from a nap, but ouch, my shoulder hurts so bad. I can’t even move my shoulder. And that’s just ruined my mood for the whole day. Shoulder pain is the most annoying pain ever. Cause you can’t move or apply some medicine to remove the pain.

We know this causes 100 patients to come to us now and then with this problem. They had to deal with it every week, and it annoyed the hell out of them. That’s why we recommend some Solutions to shoulder pain from sleeping on the side.

They applied those, and it worked like magic, they said. So I thought, why not share this with everyone and relieve them from pain? Let’s dig into the solution.

Key Takeaways:

1. Pressure on the shoulder is the biggest reason for shoulder pain while sleeping on the side.
2. 67% of people suffer from shoulder pain.
3. Changing the sleeping position helps with shoulder pain.
4. 2 pillow between your legs helps you not to get shoulder pain.

What Causes Shoulder Pain When Sleeping On The Side?

Sleeping on your side can cause shoulder pain for a few reasons. Such as:

1. Pressure on the Shoulder: Lying on your side can compress the shoulder joint, leading to discomfort.
2. Poor Alignment: Sleeping positions that misalign the neck and spine can strain shoulder muscles.
3. Muscle Tightness: Tension in the shoulder and upper back muscles can be exacerbated by prolonged side sleeping.
4. Existing Injuries: Previous injuries or conditions like rotator cuff tears can flare up while sleeping.
5. Nerve Compression: Pressure on nerves in the shoulder area can cause pain or numbness during the night.

12 Solutions To Shoulder Pain From Sleeping On The Side

According to some studies, Around 67% of people suffer from shoulder pain because of the way they sleep. They run to Neck and Shoulder Pain physical therapy to get away with that annoying pain. But it is better to stop getting the pain rather than run to therapy sessions from now and then.

So here are a few solutions to stop shoulder pain from sleeping position-

Pillows and Supports for Shoulder Pain Relief

The right pillow can be a game-changer for shoulder pain relief. Basically, 2 supportive pillows help keep everything aligned—your neck, spine, and shoulder. So your shoulder isn’t stuck in an awkward position all night.

When you sleep on your side, there’s naturally more pressure on your shoulder, leading to soreness if there’s nothing to balance. That’s where a good pillow comes in. 

Physical Therapy

Physical therapy is a way to relieve shoulder pain. Talk to a therapist who will assess your shoulder to pinpoint the issue.

From there, they’ll guide you through exercises tailored to your needs, focusing on strengthening your shoulder muscles and improving flexibility.

You might also get treatments like heat or ice to help with inflammation. Those will relieve your neck and shoulder pain from sleeping on your side. You can also get your free neck/shoulder pain guide and exercise yourself.

Change Positions While Sleeping

Changing your sleeping position can help ease shoulder pain, especially if you’re a side sleeper. Here are some easy tips to try out:

1. Sleep on Your Back: This position takes a lot of pressure off your shoulders. Putting a pillow under your knees can make it more comfortable if you struggle to stay on your back.
2. Switch Sides: If you usually stick to one side, try alternating sides during the night. This helps spread the pressure around and gives your shoulders a break.
3. Use a Pillow Between Your Knees: If you’re on your side, placing a pillow between your knees can keep your spine aligned, which takes some strain off your shoulders.

Maintain Healthy Sleeping Habits

Maintaining healthy sleeping habits is vital for overall well-being and can help reduce shoulder pain. Sleep for 7 to 9 hours each night, as research shows that adults who get adequate sleep are less likely to experience chronic pain.

Then, create a calming bedtime routine, such as reading or gentle stretching for at least 30 minutes, which can signal your body to wind down. 

Most importantly-

Limit your screen time for at least an hour before bed to avoid blue light interference. And so, some physical activity should take around 150 minutes per week. It will keep your health and shoulder in check.

Adjust Your Mattress

Adjusting your mattress can make a difference in reducing shoulder pain. If your mattress is too soft, it might not provide the support you need, causing your shoulders to sink too deeply and leading to misalignment. On the flip side, a mattress that is too firm can create pressure points. 

If you’re not ready to invest in a new mattress, try adding a mattress topper for extra cushioning or support. Also, consider how long you’ve had your mattress—most last about 7 to 10 years before they start to sag or lose support.

Throw away your old matters and buy a new one.

If this wasn’t enough, then here is the Free Neck/Shoulder Report: https://www.youtube.com/watch?v=RNLfdmz7NIU&t=16s  

Solutions To Shoulder Pain From Sleeping On Side Exercises

We have talked about some natural solutions to get away from shoulder pain. But if you already have shoulder pain, don’t worry too much. We have a cover for you, too. Here are a few exercises to reduce the shoulder pain-

1. Shoulder Rolls

Start by sitting or standing up straight. Gently roll your shoulders forward in a circular motion for about 10 repetitions, then switch directions and roll them backwards. This helps loosen tight muscles and improves circulation.

2. Doorway Stretch

Stand in a doorway with your arms on the door frame at shoulder height. Step forward slightly until you feel a stretch in your chest and shoulders. Hold for 15-30 seconds. This stretch opens up your chest, which can help relieve shoulder tension.

3. Pendulum Swings

Lean forward slightly, letting your affected arm hang down. Gently swing your arm in small circles or back and forth for about 30 seconds. This helps to loosen up the shoulder joint and improve mobility.

4. Wall Angels

Stand against a wall and try to keep your lower back flat. Raise your arms to form a “W” shape, then slowly slide them up to a “Y” shape while keeping them against the wall. Repeat this 10 times. This exercise strengthens the upper back and shoulders, helping with posture.

5. Cross-Body Stretch

Bring your right arm across your body at shoulder height. Use your left hand to pull your right arm closer to your chest gently. Hold for 15-30 seconds, then switch sides. This stretch helps relieve tightness in the shoulder and upper back.

6. External Rotation

Hold a lightweight dumbbell (or even a water bottle) in one hand. Keeping your elbow close to your body, slowly rotate your arm outward, then return to the starting position. Do this for 10-15 repetitions on each side. This strengthens the rotator cuff muscles, which can help support your shoulder joint.

Summary

All the patients use those solutions to shoulder pain from sleeping on the side. So we can guarantee that those are effective and useful. Use those and let us know if this was helpful for you or not.