Monday, August 15, 2022

How To Sleep On Your Side Without Shoulder Pain

Don't Miss

How Do I Treat Neck And Shoulder Pain

How To Sleep On Your Side Without Neck Pain | Neutral Spine

Most neck and shoulder pain passes within a few days or weeks with the help of home remedies. Over-the-counter pain reliever, hot and cold compresses, pain-relief ointments, and self-massaging combat achiness. Having good posture, avoiding heavy lifting, and gentle stretching are other ways to ease your pain.

Pillow Behind The Back

Tucking a pillow behind the back while side-sleeping is an excellent way for back or stomach sleepers to train their bodies to sleep on their sides. When youre not used to sleeping a certain way, forcing yourself into the habit can be challenging. The cushion should provide additional guidance during the night to prevent you from rolling over onto your back.

Solutions Shoulder Pain When Sleeping On Your Side

Sleeping on your side is perhaps the worst sleep position if you’re prone to shoulder pain. When you sleep on your side, your shoulders and your hips support most of your body weight.

Not only that, but side sleepers tend to curl up while sleeping too. This misaligns your spine and can cause more body pain as you age.

Read Also: Lidocaine Long Term Side Effects

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.

How You Activate And Intensify This Pain Pattern

How to Sleep on Your Side Without Hurting Your Shoulder ...

Tucking in a shirt or reaching to the back seat is painful and aggravates the trigger point.It can be sharp when you extend their arm out to put something on the nightstand.

This pain pattern may come on quickly when there is a trauma to the shoulder. Common incidents include when the shoulder gets twisted against the front of the body in a fall. The shoulder may also get overstretched by a dog that jerks the shoulder forward on a leash.

If the trigger point is already mildly aggravated and the shoulder joint is binding, it can be intensified by reaching back suddenly or having the arm forced back. This can also happen when catching yourself in a fall or reaching back quickly to attend to a child in the car.

The trigger point is activated at night because sleeping on that shoulder has chronically pushed the humerus in the shoulder socket, and the muscle has tightened to stabilize the shoulder. Its just a trigger point doing its job.

Read Also: Shoulder Pain After Laparoscopic Cholecystectomy

How To Stop Shoulder Pain From Side

Many distractions can get in the way of you getting your recommended 8-10 hours of sleep per night, but one of the most disruptive is physical discomfort. From feeling too hot to too cold, not enough neck support to too much, its essential for both your body and mind to feel at ease when its time to hit the hay.

One of the most common issues struggling sleepers face is shoulder pain at night. If youve dealt with this uncomfortable phenomenon before, you might have found yourself up late and searching the web for solutions, how to stop shoulder pain when I sleep, or why do I have shoulder pain from sleep?

In this post, well be taking a closer look at some of the most common causes that may be contributing to your night time shoulder pain, and well also share some tips to help you ease symptoms and prevent pain. Use the links below to navigate to the section that best answers your query, or read through for a comprehensive overview of the topic.

What If You Really Want To Sleep On Your Side

If you don’t want to try sleeping on your back, you can at least sleep on the right side. By “right”, in this case, we mean “correct”, because the correct side is the left side.

Wait, you may be saying, there’s a correct side to sleep on? Why?

The answer has to do with how your stomach is oriented. See, your stomach is essentially a bag with tubes coming out of both ends. But, the tubes aren’t at the top and bottom they’re both on one side, specifically, your right side. This means that when you sleep on your left side, your dinner sits in the part of your stomach that’s meant to digest food. However, when sleeping on your right side, gravity forces the food into the tubes coming from your stomach, one of which is your esophagus. This, in a lot of people, can lead to acid reflux.

So sleeping like a southpaw can help you with indigestion, but both your shoulders are just as susceptible to injury. What should you do about that? The answer is that you get an optimal mattress for your sleeping style. Side sleeping naturally ends up putting pressure on your shoulders and hips, but a good mattress can help. A memory foam mattress can help you to do this by relieving this pressure and responding to your body with firm pressure.

Ultimately, you’ll need to find out what works for you. But we hope this guide could help you get started and let you know that it’s completely possible for you to wake up completely refreshed and pain-free. Good night!

You May Like: What Does Rheumatic Pain Feel Like

What Exactly Is The Rotator Cuff

The rotator cuff is a group of muscles and tendons that wrap around the head of your upper arm bone and attach it to the shoulder blade. It is appropriately named, because together these connective tissues not only form a cuff-like structure to hold your shoulder in place, but they allow your arm to rotate in different directions.

At Next Step Orthopedics, Dr. Nickson diagnoses and treats all kinds of rotator cuff issues, from acute injuries to degeneration resulting from overuse. But one thing he wants his shoulder patients to keep in mind is that the way you sleep — your sleep posture — can affect the rotator cuff.

Sleep Tips For Easing Shoulder Pain

Shoulder Pain While Sleeping On Your Side – HealthFit PT & Chiropractic

    A good nights sleep is a key to good health. However, if you are living with shoulder pain, it can be difficult to sleep well. Shoulder pain is common and can come from injuries, such as rotator cuff tears. It can also result from chronic conditions such as osteoarthritis.

    When sleeping with shoulder pain, you may need to make some changes to your sleep habits. This article will discuss ways you can help relieve shoulder pain symptoms during sleep, including sleeping positions and products that can improve the quality of your rest.

    You May Like: Diarrhea From Blueberries

    What Are The Symptoms Of Shoulder Pain From Sleeping On One Side

    For most people, shoulder pain from sleeping on your side will cause a localised aching on tenderness in the affected shoulder. Sometimes this pain can worsen with movement, particularly when lifting your arm above your head.

    Sometimes it may worsen with the application of pressure . In some cases, you may experience a weakness in the affected shoulder or arm.

    If You Experience Heartburn

    When people with GERD sleep on their left side, they experience fewer instances of heartburn than when they sleep on the right side or on their back. Not only are heartburn episodes more frequent on the right side, but they also last longer.

    Pregnant people can also experience heartburn, since pregnancy causes the digestive system to move more slowly. Sleeping on the left side can relieve their heartburn, while also making it easier for their heart to pump blood to the fetus.

    Recommended Reading: Stomach Pains In Males

    Pillow Under The Head

    Side sleepers need a bit more support than back or stomach sleepers because of the position this puts on their neck and head. With a higher, loftier cushion, your neck and head should be better supported, allowing for better spinal alignment and preventing the head from dipping too low. Ideally, youll want your spine to lie as straight as possible.

    Possible Causes Of Shoulder Pain When Sleeping

    How to Sleep on Your Side Without Hurting Your Shoulder ...

    Do you feel shoulder pain when sleeping? Here, you will get all the possible causes and solutions of different types of shoulder pain and ache, how to sleep comfortably with shoulder pain, shoulder pain exercises, relieve rotator cuff pain, upper arm pain, sleeping position for shoulder impingement, shoulder blade pain, deltoid muscle pain, shoulder hurts after sleeping, shoulder pain at night, sleeping on side shoulder pain, etc.

    If you are like most people, you must have been bothered by pain in your shoulders at least once as you are trying to fall asleep or during the sleeping process.

    If you are wondering what causes it, you came to the right place because, in this article, I will tell you about possible reasons causing the pain in your shoulders and how to overcome this problem.

    Recommended Reading: Can You Die From Slitting Your Wrists

    Avoid Sleep On The Side That Hurts

    If you are a side sleeper, you may find yourself naturally rolling to your preferred sleeping side even if it causes pain.

    The Arthritis Foundation suggests placing a thick pillow under the arm of your affected shoulder to keep it elevated while you sleep. It also recommends that back sleepers place pillows under each arm or sleep on a wedge that keeps their upper body at a 45-degree angle.

    How To Train Yourself To Sleep This Way

    Stomach or back sleepers experiencing aches and pains may want to consider changing positions, as sleeping on your side is generally the most suitable for gut, nasal, airway, and spinal health. Stomach sleepers tend to twist their spines in unnatural positions and spend the night with their necks turned up to or more than 90 degrees. This irregular stomach posture often causes soreness in the lower back and neck, while those who spend the night on their backs may experience snoring or spinal pain.

    Those who are reading this nodding their head, you might want to convert to your side. Forcing your body to sleep in a way youre not used to may take some time, but you can train your body using several tricks.

    Try positioning pillows next to you, propping them to prevent you from reverting to your back or stomach. For example, a pillow under the arm may assist those who rest on their stomach, and a pillow behind the back should keep back sleepers in the lateral position. A body or pregnancy pillow may also come in handy if you tend to move around a lot throughout the night.

    When we have the space to move, we often take advantage. To prevent yourself from adjusting in the night, you can try sleeping on a couch or a narrower surface for a couple of nights to force yourself not to turn. Our bodies should sense that there is not enough room to lay comfortably on the back or stomach.

    Recommended Reading: Stomach Pain After Eating Pineapple

    How To Sleep Comfortably After Shoulder Surgery

    If you have just had shoulder surgery, you may be aware of the fact that you have more pain in bed at night. There are several reasons for this: when we sleep, it is normal to bend on one or both hands under a pillow, or sleep on one side, or move naturally to the fetal position. All of these positions exert excessive pressure on your shoulders. If you sleep on an old mattress or a mattress that doesnt give you the support your body needs, you can make the pain worse.

    Obviously, you cannot avoid sleep after shoulder surgery. Activities that we dont think about before surgery will be painful for many patients after shoulder surgery. Sleep is one of the most important components not only of our daily routine but also of the healing process. For this reason, we have compiled some of our most common suggestions and tips for sleeping after shoulder surgery.

    However, there are some guidelines and tips that will allow you to sleep more comfortably after shoulder surgery, and this article will help you.

    Sleeping Tip #1:

    Sleep on your uninjured side: If you try this position, put a few pillows behind you, so you dont turn around at night. Use a soft pillow, so your hands dont fall out and dont curl.

    Sleeping Tip #2:

    Apply an ice pack before going to bed. Treating shoulder pain during sleep makes it easier to fall asleep. This is important so that your bodys healing process works with maximum efficiency.

    Sleeping Tip #3:

    Sleeping Tip #4:

    Sleeping Tip #5:

    Sleeping Tip #6:

    Can Sleeping Wrong Cause Shoulder Pain

    Sleep Like This!? Your Shoulder Pain Will NEVER Go Away!

    Sleeping on your side can increase your risk of shoulder pain. The shoulder that you sleep on is the recipient to added pressure from your torso. One study from Denmark found that shoulder pain was associated with side sleeping, with 67% of participants sleeping on the side of the painful shoulder.

    Your sleep position is likely only part of the puzzle in the grand scheme of shoulder pain. If you have a rotator cuff injury, tendinitis, or impingement syndrome how you sleep can make your condition worse. If you are experiencing shoulder pain its important to discuss all the potential causes with a physical therapist or doctor.

    You May Like: Stomach Pain Symptoms Of Pregnancy

    The Most Popular Sleep Position

    There are all kinds of sleepers. Some can only fall asleep on their stomachs. Others need to sprawl out across the bed. Some curl up into little balls. And yet, others find that sleeping on their back is the way to go. Whatever you choose, its important to know that your sleep position can affect how you feel in the morning and throughout the day. And interestingly enough, it may also reveal a bit about your personality. Here, we focus on the side sleeper: the most popular sleep positionout there.

    Tips For How To Sleep On Your Side Without Hurting Your Shoulder

    If youre a die-hard side sleeper, then we have some useful tips for you to continue your sleep without damaging your shoulder further.

    • 1. Sleep on the side opposite your shoulder in pain
    • 2. Unless youre experiencing left shoulder pain, try to sleep on your left side. Research suggests that this side is better for your digestion and to prevent acid reflux and heartburn
    • 3. For positioning, keep your spine straight, avoid tucking your chin and put your arms and hands parallel to your side
    • 4. Use pillows for head and neck support . Your pillow should be firm or extra firm and high enough to line up the point between your head and shoulder
    • 5. Place pillows around your body in a way that prevents you from rolling over on your distressed shoulder
    • 6. Choose a mattress with the right level of firmness. Youll want a happy medium between soft and firm so your body can mold to the mattress without sinking too much
    • 7. Do some gentle stretching before going to bed and once you wake up to relax the shoulder joints
    • 8. Place a firm pillow between your knees. This helps to create better spine alignment

    Essentially, the secret to minimizing shoulder pain while sleeping on your side is having two essential components: a good quality mattress and tons of pillows!

    Also Check: Does Lidocaine Help Sciatica

    Which Side Is Best To Sleep On

    Whether you should sleep on your right or left side depends on which health issues you face. The left side may provide more benefits, particularly for those who are pregnant, or experience gastroesophageal reflux disease . People with these conditions might want to take special care to sleep on their left side. People with heart failure, however, might experience discomfort on their left sides and instead prefer to sleep on their right sides.

    Talk To A Professional

    Can Sleep Apnea Be Causing Your Shoulder Pain?

    Theres one more reason why its so important that you visit a professional if this problem is recurring. You see, there are a lot of people who sleep on the side without ever suffering from shoulder pain. So, going to a clinic or scheduling an appointment with a shoulder specialist is definitely the best way to determine why you are experiencing shoulder pain from sleeping.

    You May Like: Stomach Cramping Early Pregnancy

    Avoid Sleeping On Your Arm

    Many side sleepers tend to put their arms under pillows or under their heads. Although you may feel you are getting more support by doing this and although you may feel more comfortable sleeping like this at first, eventually this will lead to numbness in your arm and shoulder and pain.

    Besides this, it can misalign your neck, head and lead to even greater discomfort. So, avoid sleeping on your arm.

    Sleeping On Your Side Can Cause Shoulder Pain

    Sleeping on your side can pose a number of benefits, including healthy digestion, sleep apnea prevention, and fetal support for pregnant women. Unfortunately, it is also linked to shoulder pain.

    Sleeping on our sides forces gravity onto whichever shoulder we are putting our body weight on. Youre basically putting too much pressure on the rotator cuff of your shoulder, and inevitably, this can cause discomfort. One study found that 67 % of participants slept on the same side that they were experiencing shoulder pain.

    Its possible to still sleep in the position you like, but its important to consider how exactly you are supporting your body in that position . Luckily, there are several ways to alleviate shoulder or neck discomfort in the morning.

    Read on below to learn more about how to sleep on your side without causing pain to your shoulders, in addition to alternative sleeping positions.

    Recommended Reading: Pineapple Stomach Pain Remedy

    More articles

    Popular Articles