Dealing with shoulder pain when sleeping can be frustrating and exhausting. The right sleeping position can help you get relief and wake up feeling rested. This guide shares the best sleeping positions for shoulder pain and simple morning tips to reduce discomfort.
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Sleeping Position for Side Sleepers (Sore Shoulder Side)
If you experience shoulder pain when sleeping on the side of your sore shoulder, you may be putting too much pressure on the joint. Here’s how to adjust this position to ease discomfort:
- Roll slightly backward: By shifting your weight toward your shoulder blade, you relieve direct pressure on the shoulder joint itself.
- Hug a pillow: Hugging a pillow keeps your arm aligned and minimizes strain on your shoulder.
- Use a waist pillow: Placing a small pillow or rolled towel under your waist helps distribute pressure away from your shoulder and hip.
Sleeping Position for Side Sleepers (Opposite Shoulder)
If you prefer lying on the opposite side of your sore shoulder, proper support for the top shoulder can help reduce shoulder pain when sleeping:
- Place a pillow under the top arm: Supporting your top arm with a pillow reduces the strain on your rotator cuff tendons and helps maintain a neutral shoulder position.
- Fold the pillow: A folded pillow can add extra height, providing optimal support for your shoulder and helping relieve shoulder pain at night.
Sleeping Position for Back Sleepers
If you have shoulder pain when sleeping on your back, ensure proper neck and shoulder support with these adjustments:
- Support your neck: Use a pillow that keeps your neck in a neutral position. A pillow that’s too thick or too thin can pinch nerves, potentially causing shoulder pain.
- Add a pillow under your arm: Placing a pillow under your arm with a slight bend at the elbow can keep your shoulder in place, helping to prevent rotator cuff strain or impingement.
Morning Tip 1: Stretch to Relieve Shoulder Pain
If you wake up with shoulder pain, start your day with this gentle morning stretch to relieve stiffness:
- Lie on your non-sore side, or sit up, and gently rotate your sore shoulder outward.
- Raise your arm up with your thumb pointing back. This stretch helps open up the shoulder and reduces discomfort.
Morning Tip 2: Self Trigger Release (Myofascial Release)
Using self-myofascial release techniques can ease tightness and help you manage shoulder pain when sleeping:
- Pectoralis Minor Release: Place your fingers on the upper chest area near the shoulder and apply gentle pressure for 2-3 minutes to relax tight muscles.
- Teres Minor and Major Release: Reach under your armpit, find a tender spot, and hold gentle pressure for 2-3 minutes. This relieves tension that can contribute to shoulder pain.
These sleeping positions and morning tips can help reduce shoulder pain when sleeping, improving your rest and overall well-being. If you’d like to learn more about shoulder pain relief exercises, check out our video guide with additional techniques.
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