Shoulder aching makes even the comfiest bed unbearable. Whether the pain comes by an injury, poor posture, or diseases such as arthritis or shoulder pain, the right sleeping posture has to be picked for relief from pain and good sleep. Dr. Akshay Shetty, being a foremost orthopedic surgeon at HSR Layout, has often encountered patients with shoulder pain that aggravates at night. The bad news is, unfortunately, the right position is not always easy to figure out.
This blog talks about the best sleeping methods to avoid shoulder pain, common mistakes people make, and some doctor tips on improving your sleep without sacrificing shoulder health.
Why the Shoulder Pain Worsens at Night
- Shoulder pain could be from muscle strains, bad posture, or an underlying medical condition.
- Pressure on the unaffected side: Painful shoulder gets stiff and sore if you lie on your unaffected side.
- Not moving enough: Less blood circulation coupled with tightness can worsen shoulder pain.
- Incorrect posture: An incorrect resting stance may misalign your neck, back, and can cause shoulder pain.
Best Sleeping Positions for Shoulder Pain Relief
1. Sleeping on your Back
Best for: General shoulder pains, post-surgical recovery, and rotator cuff injuries
Lying on your back and flat spreads your weight evenly over your body, avoiding any strain on the shoulders.
Recommendation: Use a thin pillow so that your neck is aligned with your back and shoulders.
2. Sleep on the Non-Painful Side
Best for: Pain in one shoulder
If shoulder discomfort is confined to one side, don’t rest on that side instead, lie on your opposite shoulder with a pillow in front of your chest to rest your top arm.
Advice: Ensure your mattress is soft enough to reduce pressure on the shoulder you are sleeping on but still firm enough to support proper spinal alignment.
3. Fetal Position with Pillow Support
Best for: Frozen shoulder, arthritis-related pain
The fetal position, with a pillow between your arms can prevent your shoulders from collapsing forward.
Bonus Tip: Hugging a body pillow while sleeping on your side provides extra support and stability to your shoulders.
Positions to Avoid
- Sleeping on Your Stomach- This is a very bad spot for shoulder and neck discomfort. It leads to abnormal bending of the neck and squeezes one or both shoulders beneath your body.
- Sleeping on the Affected Shoulder- Although it seems cozy initially, this can make swelling worse, make injuries worse, and slow down recovery.
Bonus Tips for Shoulder-Friendly Sleep
- Orthopedic Pillow
The orthopedic pillow takes the shape and helps to keep your neck straight which lessens strain on your upper arms.
- Adjust Your Mattress
The medium-firm mattress provides spinal support and cushions pressure points like the shoulder. - Practice Gentle Stretches Before Bed
Basic stretching like shoulder rolls or pendulum swings reduces stiffness before sleeping. - Apply Ice or Heat Before Sleep
Cold compress can reduce inflammation, while a warm compress helps relax tight muscles.
Consult a Specialist
Shoulder pain lingering with good sleep habits may be pointing at something more serious- rotator cuff tear in full, impingement, or arthritis. Consult a sports injury doctor in HSR Layout for a diagnosis and treatment plan suited to you.
When is it necessary to consult a physician for discomfort in the shoulder?
You should seek medical help if:
- The pain disrupts your sleep regularly
- There’s swelling, redness, or a visible deformity
- You feel a lack of strength or restricted movement in your arm.
- Simple treatments and changes in rest don’t assist after a few weeks.
A trusted Orthopedic Surgeon in Bengaluru, Dr. Akshay Shetty is a renowned specialist who manages shoulder injuries from a holistic perspective. Be it in sports injuries or gentle surgery, his expert treatment can help you live a pain-free life.
Final Words
Getting shoulder pain shouldn’t keep you from sleeping. One can drastically change their level of shoulder pain just by picking the best resting position and being conscious about their posture during the day. By correcting their posture and making simple changes, one can greatly reduce shoulder pain, and if injuries happen to occur, professional help must be sought.
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