Shoulder Pain After Sleeping? Relieve It FAST & Keep It Away

Why Does Your Shoulder Hurt After Sleeping?

If you wake up with shoulder pain, you're not alone.

Many people experience discomfort in the front, side, or back of the shoulder after sleeping. Some even feel pain near the neck, which can be related to posture or nerve issues.

Shoulder pain after sleeping can stem from issues with the rotator cuff, joint compression, or nerve impingement.

Understanding where your pain is coming from is the first step toward relief.

Sleeping Positions to Prevent Shoulder Pain

Prevention is key when it comes to shoulder pain after sleeping.

One of the biggest culprits is sleeping on the painful shoulder, especially with your arm directly underneath you.

This position stretches the rotator cuff, compresses the joint, and reduces blood flow, which can lead to pain.

Try these tips to prevent shoulder pain from sleeping:

• Sleep with your arm slightly in front of you, at a 30-degree angle.
• Roll slightly onto your back to shift pressure off the shoulder joint.
• Hug a pillow to support both arms and keep them in a neutral position.
• If your shoulder hurts, sleep on the opposite side and rest your painful arm on a pillow.

Proper Pillow Support for Your Neck and Shoulder

Your pillow plays a crucial role in preventing shoulder pain. The nerves that control your shoulder come from your neck, so poor neck support can cause pain in the shoulder and arm.

To improve your sleeping posture:

• Use a pillow that fills the space between your head and shoulder, keeping your neck aligned.
• Avoid pillows that are too flat or too thick, as they can tilt your head uncomfortably.
• Consider folding your pillow or using a memory foam neck pillow for better support.

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How to Relieve Shoulder Pain After Sleeping?

If you wake up with shoulder pain, just doing some simple stretching and self-massage techniques can help relieve the pain.

A few examples are listed below.

Sleeper Stretch for Shoulder Pain Relief

The sleeper stretch is an effective way to relieve shoulder tightness. However, the traditional method can sometimes increase pain.

Here's a modified version:

• Lie on your painful side with your arm out in front.
• Use your opposite hand to gently press down on your shoulder joint.
• Slowly rotate your forearm down towards the bed.
• Keep gentle downward pressure to avoid pushing the shoulder joint forward.

Perform this stretch gently and consistently to improve mobility and reduce stiffness.

Self-Massage Techniques for Shoulder Pain After Sleeping

Trigger points in the infraspinatus, subscapularis, teres major, and teres minor muscles can cause shoulder pain after sleeping.

How to Release Your Infraspinatus

The infraspinatus is one of your rotator cuff muscles located on the back of the shoulder blade.  It can refer pain into the shoulder or upper arm.

To release the infraspinatus, lie on your back with a tennis ball underneath your shoulder blade.  It helps to lie on the floor or another firm surface rather than a bed.

Lie in this position for 2-3 minutes or longer as needed to relieve pain.

How to Release Your Teres Major and Teres Minor

Your teres major and teres minor lie on the outer edge of the shoulder blade.

To release the teres major and minor, find a tender spot in the muscles under your armpit. Pinch that spot between your thumb, index, and middle fingers as shown below.  Hold 2-3 minutes.

By following these tips on sleeping positions, pillow support, stretching, and self-massage, you can reduce shoulder pain after sleeping and wake up feeling refreshed.

Need Help For Shoulder Pain?

If you live in the St. Louis area and need help for shoulder pain, tap the button below to request an appointment.

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