Have you been dealing with shoulder pain and struggling to get a good night’s sleep? Well, More than 20 million people in the United States suffer from shoulder pain sometimes, which can significantly impact their quality of life. Restorative sleep is essential for maintaining physical and mental health, yet shoulder pain often interferes with that much-needed rest. In this post, we will examine some simple tips to help alleviate shoulder pain so you can get the restful night’s sleep you need!
7 Potential Reasons for Shoulder Pain When Sleeping
Here are seven potential reasons for shoulder pain when sleeping; include
1) Poor sleeping posture
Poor sleeping posture is a major cause of shoulder pain. It can strain the muscles and joints in the shoulder area, leading to soreness and discomfort. Poor posture can also increase stress levels, fatigue, and anxiety. People who sleep with their arms or head in an awkward position may experience raised neck, shoulder, and upper back tension due to poor spine alignment. This can lead to stiffness, pain, and decreased range of motion in these areas.
Poor postural habits that are not corrected over time may eventually lead to more serious chronic conditions such as rotator cuff injuries or frozen shoulder syndrome. To reduce the risk of shoulder pain caused by poor sleeping posture, it is important to maintain good alignment during sleep. This includes keeping the spine in a neutral position, avoiding tucking the chin towards the chest, and using a supportive pillow that helps to keep your head, shoulders, and neck in proper alignment.
2) Rotator cuff injuries and inflammation
Rotator cuff injuries and inflammation are common reasons for shoulder pain. The rotator cuff comprises four muscles connecting the upper arm bone to the shoulder blade. These muscles help move the shoulder joint and provide stability to the shoulder.
When these muscles become injured or inflamed, it can cause pain in the shoulder area. Rotator cuff injuries can be caused by repetitive motions such as throwing a ball, lifting heavy objects, or overusing the shoulders during everyday activities. In addition, sudden falls or impacts can cause rotator cuff injury or inflammation.
It is important to note that anyone, regardless of age, can experience this type of injury. However, older adults are more sensitive.
3) Frozen shoulder (adhesive capsulitis)
Frozen shoulder, also known as adhesive capsulitis, is a reason for shoulder pain characterized by stiffness and limited range of motion in the joint. Pain is usually worse at night and when raising your arm or move it away from your body.
The symptoms of a frozen shoulder include:
1. Progressive pain.
2. Stiffness.
3. Decreased flexibility/range of motion.
4. Difficulty performing activities that require using the affected arm/shoulder.
Frozen shoulder is more common among people aged 40–60 years old and typically affects one side only (it can affect both sides). It may be caused by trauma to the shoulder joint but often occurs without any obvious reason; most cases resolve within 12-24 months without any treatment.
4) Osteoarthritis or degenerative joint disease
Osteoarthritis, or degenerative joint disease, is a common reason for shoulder pain. It occurs when the cartilage, which helps to cushion the ends of bones in joints, wears down over time. As this process continues and more cartilage breaks down, it can cause swelling, stiffness, and pain in the affected joint. This type of arthritis is often seen in people as they age, but it also can be caused by an injury, have a genetic component, or sometimes occur for no known reason.
Shoulder osteoarthritis may cause pain that worsens with activity or movement. It may also lead to a limited range of motion and difficulty carrying out activities like dressing or reaching for items on shelves.
5) Bursitis or tendinitis
Bursitis and tendinitis can be a reason for shoulder pain. Bursitis is an inflammation of the bursa, a sac filled with lubricating fluid that helps reduce friction between tissues in the shoulder joint. Tendinitis is an inflammation or irritation of the tendon, which attaches muscle to bone. Both conditions cause pain and swelling around the shoulder area.
Treatment for both includes rest, physical therapy, and anti-inflammatory medications. In severe cases, surgery may be necessary to repair any damage or remove inflamed tissue from the joint. It is important to seek medical attention if you experience persistent or worsening shoulder pain, as it may indicate either of these conditions.
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6) A pinched nerve in the neck
A pinched nerve in the neck can be a reason for shoulder pain. It occurs when too much pressure is applied to the nerves, which affects how they send signals to and from the brain.
Some common signs and symptoms of a pinched nerve in the neck include localized shoulder pain, tingling or numbness along the affected area, muscle weakness in the arms and hands, decreased range of motion in the neck, headache at the base of your skull and radiating pain down your arm. If you are experiencing any of these signs, it is essential to seek medical guidance as soon as possible. Your doctor may recommend physical therapy to help strengthen muscles around your neck to reduce pressure on the nerves.
7) Stress or tension leading to muscle tension and knots
Shoulder pain is often caused by stress or tension, leading to muscle tension and knots. Muscular tightness in the shoulder area can cause pain, soreness, and stiffness in the shoulders. Stress-related muscular tension is often a result of psychological and physical factors.
For example, when you’re feeling overwhelmed or anxious, this can lead to increased muscle tension in your neck and shoulders. This can then pull on the muscles around your shoulder joint and make them tighter and less flexible over time, which can cause discomfort in the form of shoulder pain. Additionally, activities such as sitting with poor posture at a desk all day can also contribute to shoulder pain due to strain on the upper back and neck muscles.
Best tips to sleep with shoulder pain
Here are some best tips for relieving shoulder pain when sleeping; include
- Sleep on your back: This position allows your head, neck, and spine to rest in a neutral position, which can help alleviate shoulder pain.
- Use a pillow for support: A pillow that supports the neck and head can help to keep the shoulders in a neutral position.
- Try a body pillow: A body pillow can support the arm and shoulder while you sleep, helping reduce pain.
- Sleep on the unaffected side: Sleeping on the side that doesn’t have shoulder pain can help to reduce pressure on the affected shoulder.
- Use a heating pad: Applying heat to the shoulder before bed can help to relax the muscles and reduce pain.
- Consider a memory foam mattress: Memory foam can help to evenly distribute your body weight, which can help to reduce pressure on the shoulders.
- Avoid sleeping on your stomach: Sleeping on your stomach can put a lot of pressure on the shoulders and exacerbate pain.
Prevention for sleep with shoulder pain
Prevention is the best way to address shoulder pain while sleeping. In addition to seeking professional medical advice, a few steps can take to prevent discomfort at night.
1. Maintain good posture throughout the day: Keeping your shoulders back and your head up can help to reduce the strain on your shoulders and prevent pain.
2. Exercise regularly: Strengthening shoulder exercises can help improve muscle tone and reduce the risk of injury.
3. Stretch before bed: Stretching the shoulders, neck, and upper back can help relax the muscles and reduce pain.
4. Use ergonomic equipment: Sitting at a desk with poor posture or using equipment that isn’t properly adjusted to your body can lead to shoulder pain.
5. Avoid carrying heavy bags on one shoulder: Carrying a heavy load or purse on one shoulder can put a lot of strain on that shoulder and cause pain.
6. Use a supportive pillow: A pillow that supports your head and neck can help keep the shoulders in a neutral position while you sleep.
7. Maintain a healthy weight: Being overweight can put extra strain on the shoulders, so maintaining a healthy weight can help to reduce the risk of shoulder pain.
By following these steps and consulting with a healthcare professional for further advice, it is possible to minimize shoulder pain discomfort and improve sleep quality. Prevention is key for those suffering from shoulder pain.
By taking preventive measures and seeking professional medical advice, it is possible to minimize discomfort from shoulder pain and improve quality.
FAQs
Should I sleep on both sides with shoulder pain?
Sleeping on the side can be uncomfortable for people with shoulder pain, as the affected shoulder is not supported. Sleeping on the back with a pillow to keep the neck and a rolled-up towel under the affected shoulder can be more comfortable.
Can I sleep on my stomach with shoulder pain?
Sleeping on the stomach is not recommended for people with shoulder pain, as it can put added stress on the shoulder joint and muscles.
Are memory foam pillows good for shoulder pain?
Memory foam pillows can be helpful for people with shoulder pain, as they conform to the shape of the head and neck, providing support and reducing pressure on the shoulder.
Should I use a heating pad or ice pack before going to sleep?
It depends on the cause of the shoulder pain. If the pain is due to inflammation, an ice pack can apply for 15-20 minutes before sleep to reduce inflammation. If the pain is due to muscle tension, a heating pad can use for 15-20 minutes before sleeping to relax the muscles.
Final Thought
If you have shoulder pain, one of the final words of advice is to make sure your sleep environment is comfortable and supportive. Consider investing in a good mattress and pillows that support your neck and head, as well as keep the temperature in your bedroom maintained at night.
It may also help to change how you sleep on different nights—alternating between sleeping on your back or side can help alleviate pressure off the affected shoulder. Lastly, try using a body pillow or rolled-up towel for extra cushioning and support against the painful area.