Here Is How to Reduce Shoulder Pain From Sleeping On Side

Have you ever woken up with a sharp pain in your shoulder? Well, you are not alone. A study of people with shoulder pain revealed that 67% of people were sleeping on the side where they experienced pain. The lake county physical therapy providers have shared how to sleep on side without hurting shoulder. 

What Is Side Sleeping Shoulder Pain?

Side sleeper shoulder pain is a factual phenomenon that refers to the shoulder pain caused by sleeping on the side. It can get severe and cause real damage to the muscles. Studies have shown that people prone to sleeping on the side are more likely to suffer from shoulder pain. 

8 Solutions To Shoulder Pain From Sleeping On Side

Sometimes you can’t help but sleep on the shoulder side because it’s so comfortable. That’s why we have proposed solutions on how to sleep on side without hurting shoulder. 

1- Adjust Your Mattress 

Maybe the cause of shoulder pain and arm pain after sleeping on side is the type of mattress you are sleeping on. It might not support your body weight and muscle posture as you sleep. 

That’s why it’s recommended to change the mattress and pick the one that supports your back and posture. It should mold with your body and prevent pain even if you are sleeping on your side. 

2- Shoulder Exercise 

The shoulder pain sleeping on side is a serious problem and you shouldn’t ignore it. Indulge in doing some light shoulder exercise when you wake up. Let the blood circulation be normal in your shoulder and relax the muscle. Regular exercises like shoulder rotation and wall stretching will help prevent the daily painful shoulder. 

3- Changing Pillow

If you are continuously facing shoulder pain while sleeping on your side, the problem might be the thickness or stiffness of your pillow. Do give it a shot and change your pillow to something soft and more reliable. Try putting on a silk pillowcase to make your sleep movements comfortable. 

4- Stretching

Stretching is one of the most useful reducing shoulder pain from sleeping on side exercises. Don’t let your body stay stiff, and stretch your muscles to promote blood flow. Make stretching your routine to prevent muscle pain from getting worse and keep some movement in your body. 

5- Apply Heat And Ice

Try applying heat and an ice pack to reduce shoulder pain from side sleeping. Sometimes the blood circulation is disturbed, and the muscles stiffen while sleeping on the same side for hours. That’s why give heat to the affected area or use an ice pack to lower the pain with some coldness. 

6- Anti-Inflammatory Medication

If the sleeping on side shoulder pain worsens, take some anti-inflammatory medication. Don’t take painkillers in bulk whenever you are experiencing pain, but take once in a while when all other solutions to reduce pain don’t work. 

7- Change Your Sleeping Positions

You want to know the best way to reduce shoulder pain when sleeping? It’s simply changing the sleeping positions. Try sleeping on your back and on your stomach to let your body adjust to other positions. If you slept on your shoulder wrong every night, it might get severe. Keep changing positions to keep your body and muscles active. 

8- Make Your Room Comfortable

Sometimes the major causes of shoulder pain are discomfort and irregularity in sleep. Try making your room suitable for better sleep as well. Keep the room dark, cold, and silent to promote good and cozy sleep without any disruption. 

9- Follow The Regular Sleeping Pattern

Sometimes shoulder pain and muscle pain are caused by irregular sleep schedules and muscle fatigue caused by working long hours. Try following a good, regular sleep schedule to rest your body well and promote healthy sleep. 

10- See a Professional

If, even after trying every single thing, the shoulder pain is not decreasing, it’s time to see a professional to talk about your issue. The physical therapy for shoulder pain will help you feel at ease and improve your sleep.  

Say No To Shoulder Pain

Shoulder pain while sleeping on the side is a common issue that can start from little pain but can worsen if not taken care of properly. There can be many reasons to have shoulder pain, but sleeping on the same side every night is one of the most common one. To tackle this problem, we have shared some of the most useful solutions to shoulder pain from sleeping on the side.

Written By

Zenobia Tantra

PT, DPT, CAPP-PF, CCI, CFeMT

Zenobia is one of the founding members of the company. She specializes in Pelvic Floor Rehab and is one of the few CAPP certified pelvic floor therapists in the country.