Is your shoulder pain keeping you up at night? Do you wake up with pain in your shoulder or an arm so asleep that you're not even sure it's there? Your sleeping position matters. It can make the difference between getting zero sleep and waking up well-rested with no pain. This article will cover the best sleeping position for your shoulder, especially when you're in pain.
This article is a companion to a vlog on our YouTube channel. You can view it below or click here to see all of our videos centered around therapy, human performance, nutrition, and more.
You might have a favorite sleeping position that was comfortable once but now causes pain. Adjusting this position can help you sleep better. You might worry, "I’ll just roll over and end up in that position at some point in the night." Don’t worry, we’ll also discuss how to prevent this from happening.
Severe shoulder pain usually worsens when your shoulder is in an internally rotated position (thumb pointing down). This creates less space in the shoulder joint, restricting blood flow and nerve function, and leading to more pain. We want to the opposite: a neutral or externally rotated position to help open up the shoulder and provide ample space for everything to move comfortably.
Before even getting in bed, try some focused exercises to decrease shoulder symptoms. We have a video on these exercises below. While they are listed as remedies for rib and mid back pain, they focus on the thoracic spine which is crucial for shoulder function. By doing these exercises before bed, you can alleviate symptoms and promote a better night's sleep.
Let’s address the sleeping positions that worsen shoulder pain.
1. Sleeping on Your Stomach with Arm Across Body: This usually puts your shoulder in an internally rotated position, with your thumb and palm down. The mattress pushes against your tricep, further rotating your shoulder. This can restrict blood flow and cause pain.
2. Side Sleeping with Your Shoulder Under You: Again, this position internally rotates your shoulder. It’s a common cuddling position, but it can be painful if you have shoulder issues.
This is the tried-and-true method for reducing shoulder pain. Lie flat on your back with your arms by your sides and thumbs pressed against your legs. This neutral position provides plenty of space for your shoulder to relax. For even better support, try sleeping with a pillow underneath your torso, which promotes external rotation and prevents rolling during the night.
If sleeping on your back isn’t comfortable, try lying flat on your stomach with your arms by your sides (palms up). Although this position isn’t as optimal, it’s still better than internal rotation. It's crucial to find a position that allows you to sleep comfortably.
Staying in your optimal position all night can be challenging since we tend to move while sleeping. Here’s a simple trick: build a pillow fort around you. Place pillows on each side of you to prevent rolling. This technique might seem oversimplified, but it works to keep you in a position that reduces shoulder pain.
You might be wondering, "Do I have to sleep like this forever?" The answer is no. These adjustments are for the rehab process. As you progress with your exercises and sleeping practices, your shoulder pain should decrease. Eventually, you can return to your preferred sleeping position without discomfort.
By following these sleeping tips and incorporating the recommended exercises linked at the beginning of this article, you can start the process of alleviating shoulder pain and enjoy a better night’s sleep. Remember, these changes are temporary and meant to help you during your recovery.
For more tips on sleeping positions and pain relief, check out our other videos and blog posts. If you are in pain and in the Birmingham, Alabama area, come visit Vulcan Performance & Therapy at one of our two locations - Mountain Brook and Inverness. Click here to get started.