Thursday, August 11, 2022

How To Sleep To Prevent Shoulder Pain

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Home Remedies For Neck Pain

How To Stop Shoulder Pain in Bed (Sleeping Postures)

If you wake up with a sore neck, there are several remedies you can try to help ease the pain. You likely dont need to see a doctor, especially if you dont have any other symptoms, and you havent had a sore neck for long. Here are some self-care options you can try:

  • Apply ice or a cold pack to the sore part of your neck for 20 minutes at a time. This can help reduce inflammation in your neck muscles.
  • If youve had pain for a day or more, apply a heat pack to the sore area for 20 minutes at a time. This can help to soothe and relax the muscles.
  • Try over-the-counter painkillers, such as ibuprofen , naproxen , or acetaminophen .
  • Do some gentle exercises, like walking or . This can help keep the blood flowing to your neck. Dont stop moving altogether. Not moving can cause your muscles to tighten up.

To help prevent neck pain when you wake up, there are steps you can take to support your neck and reduce the strain on your neck muscles.

A couple of simple exercises can help keep your neck muscles strong and limber, which may reduce the risk of waking up with pain in your neck.

Tips For Avoiding Neck Or Shoulder Pain While Sleeping

Understanding how you sleep is important in alleviating shoulder or neck pain. Combating neck and shoulder pain while you sleep is far-reachingyour sleeping position, the right pillow and mattress, practicing gentle stretches before bed, and practicing healthy posture habits during the day can all work to improve your sleeping experience.

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With The Arms Under Or Above Your Head

This position is a variation of the supine position. Here you place your arms under your head or stretch them above your head. Yes, its an unusual sleeping position, not many people sleep in it, but it can be quite beneficial in giving you an excellent sleep.

If your shoulder is hurting and you cannot sleep on the previous sleeping positions, well, give this a try. When you extend your arms behind the head or place them under the head, therell be minimal shoulder pressure on your tendons and muscles. Like a normal solder sleeping position, this posture allows you to lay horizontally with your face up, and the legs stretched well out.

If youre also experiencing pain on your knees, you can place a pillow under your knees to offer some extra support. Another thing, while you sleep in this position, never face on one side. That might cause an increase in the neck stretch.

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What Is Shoulder Pain

The pain of shoulder can happen at any of those tendons, ligaments or muscles located in the shoulder area. However, there is one thing for sure, that is when your shoulder begins to hurt it will be so difficult to focus on other tasks.

Shoulder pain does not exclude anyone at any age. People who often stay in front of laptops, smartphones or tablets for prolonged periods are the most vulnerable targets to this condition.

Change Your Sleeping Position

Sleep Apnea and Shoulder Pain

Switching to an alternative position may be a simple way to enjoy blissful sleep even when youre suffering shoulder pain. For side sleepers, the easiest way is to lie down on the side opposite the pain area.

That can ensure a comfortable shuteye while lowering the risk of aggravating the pain. Keep in mind that the best sleeping position for shoulder pain is the back.

Lying down on the back may not only free up the shoulders from any sort of pressure but it can also promote even distribution of the sleepers body weight. As long as the pain does not get worse when you lie down in this position, you should be fine.

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Avoid Sleeping On The Arm

Sleeping on the arm is probably the number one cause of shoulder pain. This position is common among side sleepers as they slide their arms under their pillows before lying down on it.

For most people, the arm-under-pillow position can feel heavenly at bedtime. However, the pain in the shoulders and arms can be unsettling by the time morning comes.

But why does sleeping on the arm cause shoulder pain? Firstly, that position can place excessive pressure on the arm and shoulders. Besides, it can inhibit the spine from naturally aligning with the rest of your body.

This may not only lead to arm and shoulder stiffness but other spinal injuries and inflammation as well.

But why do many of us instinctively sleep with our arms under the pillow? Well, this is usually caused by pillows that provide inadequate support. The lack of support can create the instinct to prop up the head by sliding your arms under the pillow.

Thus, if youre always sleeping on your arm, it is time to get a new pillow that provides ample support for the neck and spine. This can enable comfortable placement of the shoulders on the pillow instead of under it.

Heres a video explaining what happens when your arm is falling asleep:

Switch Up Your Sleeping Position

Side-sleeper shoulder pain is quite common. As we mentioned, sleeping on the same side each night can cause irritation to your rotator cuff and result in discomfort while you sleep. One thing you can do to take pressure off of the affected shoulder is to swap sides. This will give your hurt shoulder a break to recover, while the opposite can take a turn supporting your body while you sleep.

Another sleeping position that can help is resting on your back to allow your body to distribute its weight more evenly, instead of letting one shoulder take on all the heat.

If youre a steadfast side-sleeper, check out our Shoulder Relief System. This supportive 3-component sleep system can help you find the perfect position to combat nighttime shoulder pain by providing a convenient pillow with an arm hole for reducing shoulder pressure. With a gradual incline and symmetrical design that eliminates pressure, you can continue to sleep on your side, without the disruption of a sore shoulder.

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Causes Of Shoulder Pain When Night

Although many shoulder disorders can cause pain, the most common cause of shoulder pain at night comes from rotator cuff tendinitis. It usually is caused by irritation of the shoulder tendons leading to inflammation and pain. This condition can be caused by many things, including:

  • Tears
  • Repetitive work injuries
  • Aging

Rotator cuff tendinitis is known to affect millions of people in the U.S. each year and is a major cause of shoulder pain when sleeping.

Some of the other causes of shoulder pain at night are:

  • Frozen shoulder
  • Shoulder dislocation

Why exactly does the pain increase at night even though it might be fine during the day?

What Increases Your Risks Of Shoulder Pain

How should I sleep to prevent shoulder and elbow pain?

In addition to some direct causes of shoulder pain, you might get the pain after a long time of practicing bad habits. Lets find out what can increase your risk of shoulder pain! After that, you can protect yourself from the problem and might never need our home remedies for shoulder pain.

  • Aging
  • Shoulder injuries in the past, including broken bones
  • Smoking which inhibits the recovery and reduces your blood supply
  • When your shoulder is unstable
  • When you have to move the harm over your heads too much
  • Many corticosteroid injections in your shoulder. They make your tendons weaker

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Regular Breaks And Unwinding

The primary reason why so many people have shoulder pain at the office is that they lack movement and breaks. It is essential to give your body a small break every 30 minutes. You do not need to run in the park during this break. All you need is to shake your arms a little bit.

Furthermore, let your eyes, neck, and head relax for a while. Stand up and walk around the office with some conversations. After that, you not only reduce the risk of shoulder pain but also strengthen the relationship with other people.

Getting On With Your Day Pain

You may have started out in a neck-friendly sleeping position only to wake up contorted and uncomfortable. No matter how you acquired your neck pain while snoozed out, you can turn your questionable day of pain into something desirable.

Take these tips and quick fixes with you today as you seek to leave behind your neck pain and discomfort. Write yourself a note or two to remind you which sleeping tips you would like to try tonight to help prevent neck pain from increasing or returning overnight.

Pick a few neck pain prevention techniques each evening. Find out which ones have the most impact on your personal sleeping situation. Rest well with your new regime of sleep without neck pain!

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Common Causes Of Shoulder Pain At Night

To find the most effective solution to alleviate your shoulder pain from sleeping, its a good idea to start with some of the root causes you may be facing.

According to the Cleveland Health Clinic, some of the most common causes of shoulder pain when you sleep, and in general, are:

  • Rotator Cuff Injuries: Overuse of the rotator cuff can contribute to issues such as tendonitis, strains, and partial or complete tears of the tendons.
  • Rotator Cuff Tears: Tears can happen as a result of a single event, like falling onto your outstretched arm, or over time with a repeated motion.
  • Osteoarthritis: When cartilage degrades over time, causing stiffness and pain.

Back Sleeping Eases Pressure

The Best Sleeping Positions For Injuries And Pain ...

Sleeping on the back evenly distributes your weight and maintains the spines natural curve, so your neck and shoulders arent compressed. Tucking a pillow or rolled towel under your knees promotes a neutral spine alignment and additionally prevents lower back pain.

Try back sleeping with your arms under your head because it minimizes pressure on your shoulder muscles, ligaments, and tendons. Another way to reduce rotator cuff pain is by placing a small pillow or a rolled-up hand towel between your shoulder blades when sleeping.

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Sleeping With A Flat Pillow

Speaking of pillows, you may be able to reduce neck and shoulder stress by lowering your heads elevation. If youre waking up with consistent pain in your upper back, neck, shoulders or collarbone area, try buying a flatter pillow. Or, buy an orthopedic pillow. Pillows with deeper depressions support the head better, and theyll increase neck support over several nightscomforting persistent pain while reducing more stress.

Consider Your Sleep Position

You may be surprised to learn that, according to the physical therapists at PRO~PT, there is no best sleeping position.

Each person has their own unique and personal way of sleeping, and as long as it gives them a good, pain-free nights sleep, its the right position for them.

If youre waking up with a sore neck, there are a few things you may want to consider:

  • Is your head or neck situated at an awkward angle? If you spend an extended amount of time in a problematic position, you may find that youre experiencing overstretched and overstressed muscles and joints.
  • Do you find you wake up in pain after sleeping in a certain position? Try a new position for the next night. For example, if you are a stomach sleeper, you might try laying on your back or side.

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Specialty Pillows For Neck And Shoulder Pain

Beyond standard rectangular pillows, there are countless pillow designs specifically for neck and shoulder pain relief.

Travel Neck Pillow

Travel neck pillows are horseshoe-shaped and provide neck support when youre traveling and cant really lie down. The pillows prevent the head from curving towards the chest or shoulders when sitting upright, triggering a stiff or sore neck.

Cervical Pillows

Also called a rounded pillow, cervical pillows support your head and neck, minimize neck and shoulder pain, and promote healthy spinal alignment. Some cervical pillows have arches around the neck and are flatter under the head to maintain the natural curve of your neck. Other cervical pillows contour around the neck to hold it in place and keep the neck and shoulders aligned with the spine.

Wedge Pillows

Wedge pillows support your upper body and help you sleep at an incline, reducing issues including acid reflux, obstructive sleep apnea, and neck and shoulder pain. Wedge pillows are exclusively for back sleepingyour spine is thrown out of alignment when side or stomach sleeping on a wedge pillowand reduce pressure points on your neck and shoulders.

Body Pillows

Most body pillows are rectangular, but another viable option is a U-shaped body pillowa large pillow with two long arms you lay between. U-shaped pillows are larger and pricier than rectangular body pillows, but they hold you in place and provide support.

Tips For Reducing Shoulder Pain While Sleeping

The BEST Way To Sleep to Reduce Neck or Shoulder Pain – 2 Perfect Sleep Postures

Most people will do just about anything to reduce their shoulder pain to help them sleep better. Here are some simple tips that can help you find pain relief and get to sleep.

  • Use pillows to support your body
  • Avoid sleeping on the affected shoulder
  • Take an anti-inflammatory medication like ibuprofen before bed
  • Ice your shoulder before bedtime

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Try Yoga To Reduce The Tension

Shoulder pain is pretty often related to neck pain and neck stiffness. Yoga can help with stretching the neck and the shoulders. There is some Yoga poses that are very helpful check thend neck stiffness. Yoga can help with stretching the neck and the shoulders. There is some Yoga poses that are very helpful check them out in this video:

Repeating Improper Sleeping Position

The first and most common injury is caused by the sleeping position. A lot of people sleep on their hand and on the side all the time. This leads to damage to the joint and shoulder muscles. The muscles and tendons get inflamed, and you wake up with pain in the morning.

You can still sleep in that position by making some minor adjustments. Dont put your hand on your shoulder, instead put the hand on the pillow and position the shoulder slightly forward. For more detailed instruction, check out this video:

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What To Consider When Purchasing A Pillow For Shoulder Pain

If you take pillow manufacturers at their word, then every pillow on the market today will reduce shoulder pain and deliver nightlong comfort regardless of your needs or preferences. However, very few pillows are designed to specifically target and alleviate shoulder pain. Furthermore, a pillow that is not soft, firm, thick, or thin enough can cause added discomfort based on your body type, head size, shoulder dimensions, and sleep position.

Before buying a pillow for shoulder pain, check the following specs and reach out to the manufacturer if you cant track down any of these details.

Over The Counter Pain Medications

Side Sleeper Problems? Check Out The Best Pillow For Neck Pain

Over-the-counter pain medications can be lifesaving for anyone who tosses and turns throughout the night as a result of severe body pains. Remember, muscle inflammation usually causes the majority of shoulder pain cases.

Medications including Tylenol and Advil can reduce swelling and the degree of pain in the shoulders. This means sleep should come much easier once you take your meds as directed.

Chronic shoulder pain sufferers may have to rely on these medications to be able to live normal lives and go through everyday activities such as walking, sleeping, and eating.

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Can Your Sleeping Position Cause Shoulder Pain

Certain positions, such as sleeping on your side, can put additional stress on your shoulder. This is because when you sleep on your side, your shoulder ends up bearing a lot of the weight of your torso.

One small study in people seeking care for shoulder pain evaluated the link between sleeping position and shoulder pain. It found that 67 percent of the study participants slept on the same side that they were experiencing shoulder pain.

While your sleeping position can contribute to shoulder pain, its not the only culprit. Several other conditions, like those below, can also cause pain when youre trying to sleep. With each of these conditions, sleeping on the affected shoulder can exacerbate the pain.

The Best Sleeping Positions To Wake Up Pain

When it comes to muscular, joint and bone pain, sleep may play an integral role. If youre having trouble settling your bodys score with pain, you might want to consider a few pain-free sleeping positions. Depending upon your consistent morning ailments, a few positions might reduce painor strike it out, altogether. Take a look at the following sleeping positions experts believe reduce ongoing morning pain:

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The Best Sleeping Positions For Shoulder Pain

March 12, 2020// by Terry Cralle//

Waking up with pain in the back, neck or shoulders is far from pleasant. Shoulder pain can be extremely difficult to deal with on a daily basis, especially if your job requires full mobility and physical strain.

Even sitting in the office for hours can be a painful and unpleasant experience with pain in the shoulders. Shoulder pain affects your posture, mobility, and can cause further health issues, or pain that moves from shoulders to the lower back and legs.

So, if you clicked on this article, chances are youre waking up experiencing pain in the shoulders. Luckily, youre at the right place, as were going to look in the following paragraphs at the best sleeping positions for people experiencing shoulder pain. So, lets get started!

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