Adhere To A Nightly Sleep Routine
Sticking to a nightly routine before you go to bed can help to prime your body for sleep and make it easier to drift off whether your frozen shoulder is painful or not.
There are many techniques that can help you in achieving a good sleep routine, some ideas are as follows:
- Taking a warm shower before bed.
- Napping less in the day.
- Going to bed at the same time each night.
- Getting up at the same time each morning.
- Dimming the room lights 1-2 hours in advance.
- Eating a light meal before bed avoid heavy foods.
- Mindfulness meditation :
Tips For Reducing Shoulder Pain While Sleeping
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.
Night Time Shoulder Pain And What To Do About It
One very common complaint I hear from patients with shoulder problems is doc my shoulder pain wakes me up at night.
The pain can occur whether or not one lies on the painful shoulder, opposite side or on their back. Patients cannot find a comfortable sleeping position. The pain just does not let them sleep well.
Night time shoulder pain is probably the most common symptom I see in patients with shoulder conditions such as tenditinis, bursitis, tendinosis, impingement, rotator cuff tears and capsulitis. All of these conditions cause some level of shoulder stiffness and inflammation.
The reason that shoulders hurt at night is not fully understood. It may be related to the inflammation that occurs when the joint is in a prolonged static position or it might be due to the inward position of the arm while at rest. When the arm is up against the body the blood flow to the rotator cuff tendon and bursa is slightly restricted. This position might partially account for the pain. What we do know is that night time pain is a red flag that something is wrong.
When I evaluate patients with night time shoulder pain my goals are 1) to make the correct diagnosis and 2) to provide efficient and appropriate treatment to permanently relieve the pain.
I emphasize this: A Stiff joint = A Painful Joint
The longer you hold the stretch the more effective you will be at improving shoulder motion.
As the ROM improves the night time pain should start to diminish.
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Practice Healthy Posture Habits
If you find yourself looking down at a phone or computer for most of the work day, make these simple adjustments to stop neck or shoulder pain before you go to sleep.
- Use good posture with shoulders in line with your hips and ears sitting directly above your shoulders.
- Take breaks throughout the day to stretch by rolling your shoulders backwards 10 times, squeezing shoulder blades together 10 times and bringing your eye to your shoulder 10 times.
- Keep your computer monitor at eye level by adjusting your desk and chair as needed.
- Avoid using your phone in bed. Experts say this causes undue stress to your neck.
How To Sleep Comfortably With A Frozen Shoulder
- This article has been medically reviewed by Darshan Shingala a qualified and practicing medical doctor for maximum factual accuracy and reliability.
A frozen shoulder medically named adhesive capsulitis is a painful condition where inflammation and swelling in the joint prevents a complete range of movement and may make it harder to get to sleep due to the associated discomfort.
So how do you get to sleep with a painful frozen shoulder?
To sleep comfortably with a frozen shoulder: take doctor-prescribed anti-inflammatory pain medications, follow a rehabilitation program, sleep on your back, use extra pillows for support, stretch the shoulder before bed, rest the shoulder during the day, and follow a nightly sleep routine.
The rest of this article explains in more detail the practical steps that you can take to ease your shoulder pain, and theres a short guide that explains how a frozen shoulder can affect your sleep.
Although this article was written and reviewed by a qualified and practicing medical doctor, you should always consult with your own doctor to ensure that youre following a treatment plan thats right for you.
Need a new mattress for your frozen shoulder? Then I recommend the Puffy Lux Hybrid because it has excellent pressure relief to reduce internal joint discomfort. Learn more in my Puffy Lux Hybrid review here.
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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.
Why Do You Have Shoulder Pain From Sleeping In The Wrong Position
Empirically, it should be more than evident that sleeping on your side may cause pain in your shoulder. The reason behind this is the fact that, while youre sleeping, the majority of your torsos weight is on your shoulder.
While this is something you may already know, theres also scientific proof that your sleep position affects the frequency and intensity of your shoulder pain.
The solution to this problem would, therefore, be adopting a better sleeping position.
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Choose A Supportive Mattress
A supportive mattress can go a long way in keeping you comfortable and in proper alignment while you sleep. The kind of support you need from a mattress has a lot to do with your body type and your sleeping position.
|Stomach or Back||Firm|
Side sleepers need softer mattresses that contour to their body to alleviate pressure in the hips and shoulders, while back and stomach sleepers need a more firm mattress to keep their spine aligned.
Pinched Nerve From Sleeping On Your Arm
The best way to avoid a pinched nerve in your arm is to sleep on your back with your arms straight out to the sides. When the arms are straight, the nerves are straight, too. This means that theyre less likely to be compressed. But for many of us, its hard not to toss and turn and bend our arms when we sleep. So heres what you can do:
- If youre a side sleeper, roll over and sleep on the other side. If both your shoulders or arms are affected, try sleeping on your back.
- If you wake up with wrist pain, chances are youre suffering from carpal tunnel syndrome. You can purchase a wrist brace to keep your wrist straight while you sleep.
- Stretch before bed.
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Choosing The Best Pillows For Neck And Shoulder Pain
In addition to choosing a mattress for shoulder pain, you should look to buy a comfortable pillow for neck and shoulder pain relief because pillows keep your head in line with your spine and prevent your neck muscles from straining. Buckwheat, latex, down, and memory foam pillows are best for relieving nerve pain because they contour to your head and neck and provide excellent pressure relief.
Follow A Neck Exercise Regime
Simple stretches help ease the pressure off the stiffed neck. The following exercises are worth a try:
- Place one of your hands on the side of the neck. Softly push the hand against the neck. Rotate your head in all directions for at least five to ten seconds. Now, place your hand on the other side of the neck and repeat the same exercise.
- Push your head back in a way that your chin points towards the ceiling. After this, return to the neutral position.
- Bend your head in a way that your chin touches your chest. As you perform this exercise, make sure your shoulders are relaxed. Maintain this position for twenty seconds, and then, repeat.
- Lie straight. Bend your knees while supporting your neck and head by keeping a pillow underneath. Now, move your head as if youre nodding. Hold this position for ten seconds. Relax and repeat this exercise ten times.
Since these stretches cause your neck to slightly move in circular motions, it will help rejuvenate your neck muscles while enhancing the blood flow throughout the tissue. This will provide immediate comfort to the neck.
If all this doesnt treat the neck pain because youre having pain on a consistent basis, consult a chiropractor for further advice. A chiropractor will check your X-rays and will suggest a treatment that provides permanent relief from neck pain caused by sleeping the wrong way.
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Visit Us For Help With Shoulder Pain In Melbourne
Pinnacle Health Group provides a range of services including physiotherapy, massage, clinical Pilates, yoga and more in multiple locations across central Melbourne. If youre injured or need health advice, book an appointment from one of our centrally based health clinics or join a wellness class near you.
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Get A Diagnosis And Treatment Especially For Chronic Shoulder Pain
Shoulder pain arent something you just have to live with. Many treatments can help alleviate shoulder pain, depending on whats causing it.
Shoulder pain is an indication that something is wrong. If you are living with shoulder pain, you should go seek professional medical care as soon as possible, says Pradel.
Over-the-counter and prescription medication can reduce inflammation and pain. A doctor may also recommend that you receive steroid injections to relieve shoulder pain, especially if your injury or condition causes symptoms of inflammation or swelling. In most cases, physical therapy can be a helpful way to improve your shoulder function, strength, flexibility, and range of motion.
If your shoulder pain isnt alleviated with injections or physical therapy, or seems to be getting worse, your doctor may suggest surgery to repair torn tissue or get rid of scar tissue. If you have serious damage to your shoulder joint, bone, or cartilage, reconstruction or replacement surgery could be an option worth discussing with your physician.
Fortunately, these procedures arent necessary for most people with shoulder pain. However, if you do need surgery, a wedge or backrest pillow will come in handy during your recovery period, as you may need to sleep upright in a chair to avoid the risk of sleeping on your shoulder.
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Stick To A Sleep Schedule
Along with fixing your position while sleeping, always make sure to try to stick to a sleeping schedule. Good sleep hygiene can make all the difference in your sleeping patterns. Having a consistent bedtime ritual that helps wind you down at the end of the day can do wonders in terms of reducing stress and tension, and improving sleep length and quality.
Try something relaxing before bed like a shower and make sure you fall asleep in a dark room with no electronics. Medication can also help you sleep, but be cautious of how often you use them. Constantly requiring sleep aids can be a major sign of a problem and the more you use over-the-counter drugs, the more you will need to be effective. In addition, if youre using other medications, they may react poorly with the sleep aids.
Why Does Frozen Shoulder Hurt More At Night
The pain a frozen shoulder-sufferer experiences at night has to do issues related to blood flow.
At night, the body naturally slows down blood flow, as well as other functions like kidney filtration. Because blood moves through the body more slowly and water is not filtered as quickly by the kidneys, it leads to a generalized retention of water. This water retention results in increased internal pressure within the body.
All inflammatory conditionsnot just frozen shoulder are worsened overnight due to these natural processes. This means there is even more painful inflammation in the already highly pressurized shoulder joint., which leads to a significant increase in pain.
If someone with frozen should is not able to visit one of Dr. Allan Oolo-Austins many World Frozen Shoulder Clinics located in offices around the world to get the problem dealt with right away, they will still need to sleep comfortably.
So whats a frozen shoulder sufferer to do to get some decent sleep? They adapt and find frozen shoulder sleep positions that work for them.
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Ditch Your Pillows For New Ones
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.
Reduce Shoulder Pain At Night
Shoulder pain is a common complaint that is caused by several conditions and injuries. The pain can ruin your day and make sleep near impossible. With a few modifications in your sleep position, using pillows, and working with your doctor you can finally get to sleep and stay asleep. If the pain does not improve make sure you talk to your doctor to help determine if there are other causes to the pain.
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Sleep On Your Other Side
If youre a dedicated side sleeper, dont worryyou don’t have to give up your favorite sleep position to find relief. Simply flip over and sleep on your opposite shoulder. It may seem like an obvious solution, but it will take some conscious effort not to sleep on the injured shoulder.
You may find yourself sleeping in a different position and turning over during the night. If you wake up on the wrong side, simply flip back over and try again.
Physiotherapy Exercise For Shoulder Pain
Chiropractors are no-one but those people who are very specialized in reconstructing the motion and function of the spine to the normal and also adjust the peripheral joints mainly the shoulders. They are very specialized in their field as they can easily diagnose your joints problem. And they can easily treat them with the help of adjusting the muscles by doing chiropractic massage.
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Why Is My Shoulder Pain Worse At Night
There are basically three conditions that can cause shoulder pain to worsen at night: bursitis, tendonitis, and rotator cuff injuries. This is because the inflammation involved in each can pull on the shoulder joint, especially when the area is compressed .
This can make your shoulder feel stiff and painful. You may also experience muscle spasms, numbness, or tingling that radiates down to your fingers.
Shoulder pain that worsens at night may be caused by the following:
What Is The Best Sleeping Position For Neck Pain
Two sleeping positions are easiest on the neck: on your side or on your back. If you sleep on your back, choose a rounded pillow to support the natural curve of your neck, with a flatter pillow cushioning your head. This can be achieved by tucking a small neck roll into the pillowcase of a flatter, softer pillow, or by using a special pillow that has a built-in neck support with an indentation for the head to rest in. Here are some additional tips for side- and back-sleepers:
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