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Shoulder pain can turn a peaceful night’s sleep into a frustrating ordeal. Whether it's caused by an injury, chronic conditions like bursitis or rotator cuff injuries, or simply the result of poor sleeping habits, shoulder pain makes it hard to find a comfortable position and wake up feeling refreshed.
Thankfully, the way you sleep can make a significant difference. By adjusting your sleep posture and making a few changes to your bedtime routine, you can relieve pressure on your shoulder and improve sleep quality. Here are the top sleep posture tips for those suffering from shoulder pain, along with helpful strategies to reduce discomfort.
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One of the most common mistakes people with shoulder pain make is sleeping directly on the painful shoulder. This position puts extra pressure on the joint, aggravating the pain and making it worse. Whether the pain is mild or chronic, lying on the affected shoulder can compress the muscles, tendons, and nerves, leading to stiffness, soreness, and even more pain the next day.
Solution:
Sleep on your back: This position is generally the best for people with shoulder pain. It keeps the spine aligned and prevents direct pressure on the shoulders.
Alternate sides: If you prefer sleeping on your side, avoid sleeping on the sore shoulder. Switch to your other side or sleep with the affected shoulder elevated.
For shoulder pain sufferers, the right pillow can make all the difference. A supportive pillow helps keep the shoulder in a neutral position, reducing strain on the muscles and joints.
How a Pillow Can Help:
Under the arm: Place a pillow under your arm while sleeping on your back to elevate the shoulder and prevent it from pulling forward. This simple adjustment can relieve pressure on the shoulder joint and reduce pain.
Between the knees: If you sleep on your side, placing a pillow between your knees helps keep the spine aligned and reduces the twisting that can exacerbate shoulder pain.
Arm hole pillow: An arm hole pillow, like the Wife Pillow, is specifically designed for side sleepers and shoulder pain sufferers. The built-in arm hole allows your shoulder and arm to rest comfortably, preventing compression on the joint.
Explore the Wife Pillow for shoulder pain relief.
Proper spinal alignment is key to reducing shoulder pain during sleep. When your spine is out of alignment, it places unnecessary stress on your shoulders and can lead to pain in the morning.
How to Achieve Spinal Alignment:
Use a supportive pillow: A pillow that keeps your neck and spine in a neutral position helps prevent neck and shoulder pain. Side sleepers should use a pillow with enough height to fill the gap between the neck and the mattress, while back sleepers need a pillow that supports the natural curve of the neck.
Keep your body aligned: Ensure your shoulders, hips, and spine are aligned throughout the night. Sleeping in a twisted position can strain your muscles and joints, leading to increased pain.
Learn more about pillows for spine alignment here.
Your mattress plays a crucial role in supporting your body while you sleep, and choosing the right one can alleviate shoulder pain. A mattress that is too soft can cause your body to sink, misaligning your spine and increasing shoulder pressure. Conversely, a mattress that is too firm can create pressure points, especially for side sleepers.
Why a Medium-Firm Mattress Is Best
For shoulder pain sufferers, a medium-firm mattress strikes the right balance. It provides enough support to keep your spine aligned but is soft enough to cushion your shoulder and relieve pressure.
Tips for Choosing a Mattress:
Test for firmness: Ensure the mattress provides enough support without causing discomfort on your hips and shoulders.
Consider memory foam: Memory foam mattresses mold to your body, offering contouring support that reduces pressure points. This is particularly beneficial for side sleepers who need extra cushioning for their shoulders.
Sometimes, a simple adjustment in your sleeping position can make a significant difference in reducing shoulder pain. Experiment with different positions to find one that relieves pain and supports your shoulders.
Best Sleep Positions for Shoulder Pain:
Back sleeping: Sleeping on your back keeps your spine in a neutral position and relieves pressure on the shoulders. Place a pillow under your knees to further support spinal alignment.
Side sleeping (on the non-affected side): If you’re a dedicated side sleeper, switch to your non-painful side. Placing a pillow between your knees and under your arm can help support your spine and reduce strain on your shoulders.
Worst Sleep Positions for Shoulder Pain:
Stomach sleeping: Sleeping on your stomach places unnecessary strain on your neck and shoulders, making it one of the worst positions for shoulder pain sufferers. If you often wake up with pain, consider switching to your back or side.
If shoulder pain is a recurring issue, you may benefit from a shoulder-specific pillow. These pillows are designed to provide extra cushioning and support for the shoulders, preventing pain and improving comfort during sleep.
Arm Hole Pillow for Shoulder Relief
One of the best options for shoulder pain sufferers is a pillow with an arm hole. This design helps prevent the compression that often occurs when sleeping on your side. The Wife Pillow is a great example of a pillow designed for side sleepers and shoulder pain sufferers, with a built-in arm hole that reduces pressure on the shoulder joint and improves circulation.
Stiffness and tightness in the shoulder muscles can contribute to pain during the night. Performing some light stretches before bed can help loosen the muscles and improve flexibility, reducing pain.
Effective Shoulder Stretches:
Cross-body arm stretch: Bring one arm across your chest and hold it in place with the opposite hand. This stretch helps release tension in the shoulder and improves mobility.
Doorway stretch: Stand in a doorway, place your arms on the doorframe, and gently lean forward. This stretch opens up the chest and shoulders, relieving tightness in the front of the body.
Incorporating these stretches into your bedtime routine can help you sleep more comfortably and reduce morning stiffness.
Your daytime posture can have a big impact on your nighttime shoulder pain. Poor posture throughout the day, whether sitting at a desk or carrying heavy bags, can lead to shoulder strain that continues into the night.
How to Improve Daytime Posture:
Use ergonomic furniture: Make sure your chair, desk, and computer setup are ergonomically designed to support proper posture and reduce strain on your shoulders.
Take regular breaks: If you sit for long periods, take breaks every 30–60 minutes to stretch your shoulders and realign your posture.
Carry bags properly: Avoid carrying heavy bags on one shoulder, as this can strain the muscles and ligaments, worsening shoulder pain.
In addition to adjusting your sleep posture, making long-term lifestyle changes can help prevent shoulder pain from returning. Focus on strengthening your shoulder muscles, improving flexibility, and creating a supportive sleep environment to reduce the risk of chronic pain.
Strengthening Exercises
Incorporate shoulder strengthening exercises into your routine to improve muscle support around the joint. Exercises like shoulder presses, rotator cuff exercises, and resistance band workouts can help protect your shoulders from injury.
Regular Mattress and Pillow Updates
Keep in mind that pillows and mattresses wear out over time. Replace your pillow every 1–2 years, and consider updating your mattress every 7–10 years to ensure you have the support you need to prevent shoulder pain.
Shoulder pain can make getting a good night’s sleep feel impossible, but with the right sleep posture and supportive bedding, you can reduce discomfort and wake up feeling refreshed. By following these tips—such as avoiding direct pressure on the shoulder, using a supportive pillow, and sleeping on a medium-firm mattress—you can relieve shoulder pain and improve your overall sleep quality.
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