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How To Lay Down With Shoulder Pain

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How To Sleep With Shoulder Pain

Sleep Better TONIGHT! How To Sleep With Shoulder Pain

The short answer is if youre experiencing shoulder stiffness and pain, remedies such as switching to a new sleeping position, stretching the shoulders at night, and taking over-the-counter painkillers can have the desired effect of less pain when trying to sleep. You can finally say goodbye to those frustrating nights due to unbearable shoulder discomfort after reading the rest of this article.

What Is The Treatment Of Severe Shoulder Pain At Night

The goal of treating people with severe night pain is to limit the inflammation within the shoulder, and more specifically, within the subacromial bursa. For most of you, this will be a temporary issue. Short term anti-inflammatory medications, perhaps an injection, and physical therapy, will have you sleeping well again in a few weeks. For some of you, the pain will persist, despite these often effective modalities.

Its the middle of the night, and youre having a hard time getting to or staying asleep. A combination of these treatments below can help ease your pain:

Avoid Sleeping On Your Stomach

If you sleep on your stomach, your favorite position may be contributing to your symptoms. A 2018 study published in BMC Musculoskeletal Disorders finds an association between primarily sleeping on the stomach with the arms up and symptoms of shoulder pain.

If you prefer stomach sleeping, UC San Diego Health advises using a thin pillow to reduce the angle of your neck as you sleep. They also suggest placing a pillow under your pelvis to help align your spine.

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Sleeping On Your Side

Sleeping in this position relieves neck and shoulder pain by aligning the hips and the spine. For shoulder pain, consider laying on the opposite side of the aching shoulder. However, laying on the affected shoulder can cause inefficient blood flow and slow down the healing process. Also, the pressure applied on the shoulder might cause damage to the shoulder joint alongside the tendons.

Additionally, it’d be best to try tucking the pillow under your arm or hugging it this reduces the pain by opening up your shoulder. So, if you want to relieve both neck and shoulder pain, this is the ideal sleeping position.

Tips For Reducing Shoulder Pain While Sleeping

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Sleeping on your back is one way to reduce pain from shoulder impingement while sleeping. Other tips for reducing shoulder pain at night include:

  • Sleeping with a shoulder relief pillow. MedClines Shoulder Relief System comes with a patented arm pocket that allows your arm to drop down naturally without adding your body weight on your downside arm and shoulder. A pillow approved for FSA and HSA can be approved as a medical expenditure and help alleviate pain placed on your shoulder from a rotator cuff injury or nerve impingement.
  • Taking a non-steroidal anti-inflammatory drug such as ibuprofen may alleviate pain and reduce swelling.
  • Applying ice to your injured shoulder for 15 to 20 minutes before bed can reduce swelling and inflammation that causes pain.
  • Stretching your shoulder before bed and when you wake up. Some stretching exercises that can help reduce shoulder pain include a cross-body stretch where you bring your affect arm across your body and hold for 20 seconds, a towel stretch where you bring both arms behind your back, hold a towel in both hands, and gently stretch the affected shoulder at a 45-degree angle, and the finger walk stretch where you walk your fingers on the arm with the affected shoulder up a wall6.

With these tips handy, you can be one step closer to treating your shoulder impingement or rotator cuff injury and getting a good nights sleep.

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Can Side Sleeping Cause Shoulder Pain

When you rest on your side, your body weight accumulates in a small area, including the hips and shoulders. Experts with the Gobezie Shoulder Institute say the pressure of this weight could lead to soreness, particularly if there is an underlying condition in that part of the body.

Many top-quality mattresses are designed with comfort layers to help provide relief for those body areas sensitive to pressure. However, if your bed is older or is not a good match for your sleep style and body type, this could also lead to painful pressure build-up.

If you are a regular side sleeper and have noticed you wake up with discomfort in your arm, it may be time to invest in a new bed that prioritizes pressure relief with quality-made comfort layers. Furthermore, you can add more plush comfort to your sleep space with other helpful products such as a mattress pad or topper.

Want to know more? See our full guide to the best mattresses for hip & shoulder pain.

While searching for a new bed, you will also want to pay attention to the firmness of the mattress. A bedâs firmness is rated on a scale of 1-10, with one being the softest and ten the hardest.

If you weigh significantly less, beds will tend to feel harder to you than people at an average weight or heavier. Purchasing a mattress that is too firm could impact pressure relief.

Sleeping Like A Starfish

If you sleep on your back with your hands above your head, youre bound to have shoulder pain. This position puts pressure on the nerves in your upper back and might leave you with numbness and tingling in your arms and hands.

The good news with this position is that youre already a back sleeper. Try keeping your arms down by your sides or folded across your chest to better support your shoulders. You can also place pillows under your shoulders to provide the needed support and comfort.

If youre having shoulder pain, try the above tips for getting a better night’s sleep. If changing your sleeping position doesnt help, the pain wakes you up at night, or causes you discomfort during the day, it may be something more than the way you sleep. If thats the case, we can help. Give us a call at our location closest to you to schedule an appointment with one of our shoulder specialists.

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What Is Shoulder Pain That Radiates Down The Arm

Published on: 1st July 2019

Have you ever experienced an ache or pinching sensation in your arm that wont go away?

If so, youre not alone. Persistent arm pain is one of the more common complaints we see here at Chris Bailey Orthopaedics.

Given that we specialise in knees and shoulders, you may find that slightly strange. But then pain is a slippery customer. Just because you feel discomfort in one part of your body doesnt mean the problem originated there. It may be referred, as doctors put it, from somewhere else.

And so it is with arm pain. Quite often, we find that ongoing discomfort in the arm is actually caused by the shoulder. Which can cause confusion during the examination. Why are you focusing on my shoulder? people ask. Youre six inches too high! We can understand the frustration.

Natural Remedies For Shoulder Pain

Best Sleeping Position for Neck Pain, Pinched Nerves, & Arm Pain.

Did you know that there are a ton of natural remedies for pain many folks swear by? If youve been struggling with shoulder pain for long periods, it is time to try one of these:

  • Shoulder & Rotator Cuff Support Braces Wearing this support brace from Amazon can provide relief from rotator cuff injuries, inflammation, and other sources of pain by compressing the shoulder joint. This may not only reduce the pain but can also correct posture issues.
  • Medicated Pain Patches These pain patches available on Amazon can pinpoint specific pain areas and deliver icy coolness to reduce the pain. They can also offer relaxing heat to soothe achy muscles.
  • Heating Pads Heating pads may provide relief for any degree of shoulder pain by delivering direct heat on the affected areas. They usually feature soft micro mink fiber covers and built-in overheating prevention.

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B Get A Latex Mattress

Investing in a latex mattress can help you align your body joints to a natural spine alignment. The latex mattress comes with an SAP Rubber tree foam. The material gives it an inbuilt springiness that supports the spin and joints quite well. Thats why chiropractors and osteopaths recommend it.

The cause of your shoulder pain can be caused by various factors, but a right latex mattress can help alleviate the soreness. If youve been experiencing the shoulder pain for long and havent found the cause, getting a latex mattress can be a solution.

The Best Sleeping Position For Shoulder Pain

Your shoulder is what the doctors call a ball-and-socket joint. This means that the top of your upper arm bone is rounded – the “ball” – and it rotates around in the concave part of your shoulder blade – the “socket” – leading to the range of motion your shoulder has. That ball is kept in the socket by a bunch of muscles, soft tissues and tendons.

The group of muscles and tendons around your shoulder joint is called your rotator cuff. When these muscles and tendons are strained by laying in one position for a long time , this is broadly called a rotator cuff injury. One type of common rotator cuff injury involves the strain of the rotator cuff tendons by an awkward sleep position: aka, “sleeping on it wrong”. The compression of your shoulder into an unforgiving mattress can also restrict blood flow to your arm, resulting in the pins-and-needles feeling. These various issues with side sleeping can make you wake up sore, or worse, interrupt your sleep.

What can you do to remedy this? If you have shoulder problems, try a different sleeping position to relieve the injured shoulder of having to support your weight, which will help it heal faster. To get the pain relief you need without creating more injuries, you should try to sleep on your back, because it will help your spine remain aligned while keeping your weight off your injury.

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Signs Of Shoulder Bursitis

Bursitis occurs when a fluid-filled sac called a bursa swells. You have bursitis throughout your body near your joints that provide padding between your bones, skin,muscles adn tendons. You may experience this inflammation of the bursa if you engage in an activity that requires repetitive motion like a sport, hobby, or manual work. If the bursa become inflamed, it is called shoulder bursitis.

Potential symptoms include

  • Pain Triggered By Movement Similar to osteoarthritis.
  • Pain On Top and Outside Of Shoulder This is where the bursa is located. If you lay on your side and put pressure on this spot it will trigger pain.
  • Pain Caused By Activity This is unlike osteoarthritis, in which the pain is worse with inactivity. In fact, the repetitive motion of people like painters, tennis players, swimmers, and baseball pitchers may experience bursitis.

Diabetes, crystal deposition , and infections may also cause the condition. Its generally a temporary condition that goes away after a few weeks of treatment. It may come back from time to time. It can become chronic if its not treated or if its caused by another condition.

Exercises To Strengthen Your Back And Reduce Pain

5 Exercise Stretches For Shoulder Pain

Back pain: the bane of a lot of our existence, right? As we get older, more and more of us will notice that pesky back pain creeping in especially if you spend a lot of time in your car, at your desk or hunched over your phone. The good news is that theres something you can do about it!

Strengthening your back through exercise is one of the best tools in combating and preventing back pain and weakness. You can use these bodyweight exercises to help you strengthen and tone your back muscles and improve your quality of life by reducing pain.

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Shoulder Pain From Sleeping On Side Exercises

Shoulder exercises can greatly reduce pain in the shoulder area. There are a couple of exercises you can try at night to ease that shoulder pain from sleeping on side. These include:

Chin retractions

Extend your neck outwards slowly maintaining the chin parallel with the ground. Pull the neck back to a neutral position and repeat.

Eagle arms

Sit with your legs crossed and extend your arms in front of you, then place the left elbow in the crook of the right hand. Try bending the elbows back as if trying to make your hands touch. Ensure your palms remain touching and in front of your face, and the elbows are lifted at a right angle. Repeat with the right elbow over the right crook.

The above exercises can help your shoulder, but you could also try the cow-face pose, standing wall stretch, shoulder blade stretch, and half dragonfly stretch.

How Else Can I Avoid Shoulder Pain Related To My Sleeping Position

As previously mentioned, consciously changing your sleeping position will make a key difference in your shoulder pain when lying on your side however, there are certain things you can do to prevent or treat this pain.

During the daytime, you will need to avoid aggravating of the affected shoulder as much as possible. This may mean avoiding repetitive movement of the arm of the shoulder. You may also want to lower the difficulty of certain movements, by reducing the weights lifted, or volume of work performed. Using aids like a wheelbarrow or trolley may be advised for heavy loads.

This is not to say you should only rest and do no work. Staying active is something that decreases body pain globally and boosts circulation.

If you suspect that you are tossing and turning in your sleep, aggravating your shoulder, you may want to improve your habits before sleep time. Avoiding screen time, alcohol and caffeine before bed may allow you to fall asleep faster, and settle into a restful state.

This video below can help improve your general range of motion shoulder.

In conclusion, if you are suffering from shoulder pain when sleeping on side, please enquire with Musculoskeletal Physiotherapy Australia, to see a shoulder physio in Brisbane to help with your shoulder pain. We can help make lifestyle corrections, fit your pillow perfectly and offer the right amount of exercise to help your shoulder heal and not overwork.

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When To Seek Help

Any time you have chest pain with shortness of breath, you should seek immediate medical care.

The physician will conduct a history and physical. It can be really challenging to determine the origin of chest pain when lying down to sleep, as it is a symptom of several disease processes. Its essential to determine the characteristics of the pain , location if the pain worsens with different positioning, any other signs, and symptoms that accompany the chest pain. The doctor may also order blood and heart tests.

Chest pain when lying down to sleep can be acute or chronic. It can be indicative of a medical emergency or aging. Depending on the cause, chest pain may be corrected with medication or a change in sleep positions.Determining the cause of your chest pain is necessary to avoid poor sleep. Proper sleep hygiene is necessary to be able to obtain a restorative nights sleep.

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Ditch Your Pillows For New Ones

Shoulder Strengthening With Theraband Laying Down

If you’re still waking up with persistent shoulder pain even after following home care routines, the problem might be with your pillows. As much as you feel a sense of comfort due to attachment to your pillow, keeping it will do you more harm than good.

If your preferred sleeping position is on your side, you should get yourself a firm and thicker pillow. However, if you’re a stomach sleeper, get a thinner pillow, but ideally, you shouldn’t use any pillow since you risk developing back pains. Thinner pillows also go for back sleeping.

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Best Positions For Back Pain

Good posture isnt just important when youre standing or sitting, says Dr. Bang. Its also key when youre lying down.

Aligning your head, shoulders and hips puts your body in a neutral posture that eases stress. Your goal should be to find a position that maintains and supports the natural curves in your back and neck.

Heres how.

Sleeping on your side

The side sleeping position is the most popular and its loaded with opportunities to get your body out of line. Dr. Bang offers these tips to get it right.

  • Switching sides can help reduce the chance of imbalances developing.

Sleeping on your back

If you sleep on your back, consider slipping a small pillow under your knees, says Dr. Bang. This little lift works well with your spines natural curve and helps take some pressure off of your back.

For your pillow, look for a height that keeps your head in a neutral position to reduce strain on your neck. A pillow thats too low will send your jaw pointing toward the ceiling too high, and your jaw aims toward your chest.

Avoid sleeping on your stomach

Lying face down on your bed can put you in an awkward position for long periods of time, putting pressure on your neck and lower back. If people come in with pain and they know its related to sleep, its usually stomach sleeping thats the culprit, says Dr. Bang.

Treatments For Rotator Cuff Tendonitis

Treatment is done by resting the shoulder and avoiding activities that cause pain. Physical therapy to strengthen the rotator cuff muscles is important. If the pain persist or if the therapy is not possible because of severe pain, steroid injections can reduce pain and inflammation. But if it has sustained a torn rotator cuff, or if symptoms persist despite therapy was performed, surgery may be needed. Surgery can fix the inflammation around the shoulder.

Need consultation for Shoulder Pain due to Rotator Cuff Tendonitis? Our professional specialist, Dr. Kevin Yip, has more than 20 years experience. Be assured that you will be receiving professional treatments that suit your needs. Call us at 66532628 or SMS at 84998384.

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