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Shoulder pain can significantly disrupt your sleep, making it hard to rest comfortably and wake up feeling refreshed. For those who suffer from chronic or acute shoulder pain, finding the right sleeping position is crucial for alleviating discomfort and promoting healing. In this guide, we’ll explore the best sleeping positions for relieving shoulder pain, backed by research, and offer tips to adjust your sleep posture for maximum relief.
Shoulder pain often worsens during sleep due to increased pressure on the shoulder joint when lying down. According to a study published by the Journal of Orthopaedic & Sports Physical Therapy, improper sleeping posture contributes to shoulder pain by placing excessive stress on the muscles, tendons, and joints. Side sleepers, in particular, are vulnerable to these issues since their shoulder bears much of their body weight throughout the night.
Let’s explore some of the best sleeping positions to alleviate shoulder pain and promote restful, restorative sleep.
Back sleeping is often recommended as the best position for people with shoulder pain because it evenly distributes your body weight, reducing pressure on the shoulders. In this position, the shoulders, spine, and hips remain aligned, which minimizes the risk of muscle tension and joint strain.
Supporting Evidence: A study from the National Institutes of Health found that back sleeping reduces pressure on the shoulders and improves overall spinal alignment. If you suffer from shoulder pain, this sleeping position offers optimal relief with minimal strain.
Side sleeping is one of the most common sleeping positions, but it can exacerbate shoulder pain if done incorrectly. When side sleeping, your body’s weight is concentrated on the shoulder in contact with the mattress, leading to increased pressure and discomfort.
Additionally, using an arm hole pillow, such as the Wife Pillow, can help alleviate pressure on your shoulder by allowing your arm to rest through the pillow without compressing the joint.
Tip: Adjust your pillow height to keep your head and neck in line with your spine. For side sleepers, pillows with adjustable loft, like shredded memory foam pillows, are ideal.
If you prefer side sleeping but experience discomfort, the modified side sleeping position can help. In this position, you slightly rotate your body toward your back, distributing your body weight across your shoulder blade rather than directly on the joint.
This position helps reduce the load on your shoulder while still allowing you to enjoy the comfort of side sleeping.
For those with severe shoulder pain or recovering from shoulder surgery, the reclined sleeping position can provide substantial relief. Sleeping in a reclined position reduces pressure on the shoulder by keeping the upper body elevated and supported.
Supporting Evidence: Studies published in the Journal of Shoulder and Elbow Surgery have found that elevated sleeping positions reduce stress on the shoulder joint and can accelerate recovery from shoulder injuries.
In addition to adjusting your sleeping position, you can use other techniques to relieve shoulder pain and improve your sleep quality:
If shoulder pain is a persistent issue, consider using a shoulder-specific pillow designed to support the neck and shoulder, such as the Wife Pillow. Its arm hole feature prevents compression on the shoulder joint and allows for better circulation.
Gentle stretching before bed can help loosen tight shoulder muscles and improve blood flow, reducing stiffness and pain during sleep. Focus on stretches that target the shoulder muscles and rotator cuff, such as the cross-body shoulder stretch and the doorway stretch.
Using a heating pad on your shoulder before bed can help relax the muscles and alleviate pain, making it easier to fall asleep. Heat therapy increases blood circulation, which helps reduce stiffness and promotes healing.
Choosing the right mattress and pillow is just as important as adjusting your sleep posture. A medium-firm mattress is ideal for shoulder pain sufferers, as it provides enough support to maintain spinal alignment while offering enough give to cushion your shoulder.
Explore our range of pillows designed for shoulder pain relief.
Incorporating proper sleep posture and using supportive bedding are essential steps in reducing shoulder pain. However, for long-term relief, consider these additional strategies:
Finding the best sleeping position is crucial for alleviating shoulder pain and improving sleep quality. Whether you sleep on your back, side, or in a reclined position, it’s important to use proper support and maintain spinal alignment to reduce strain on your shoulder. By incorporating these techniques, you can wake up feeling refreshed and pain-free.
