Shoulder Pain Remedies & Helpful Tips
Grappin Clinic • September 10, 2024
Side Sleeper Shoulder Pain: Causes, Remedies and Helpful Tips
Shoulder pain at night can have many causes and make you feel sore and uncomfortable as you go about your day. Shoulder pain from sleeping wrong can be counteracted by changing your sleep position or doing some stretches in the morning. 36 million American adults are suffering from Shoulder pain while sleeping.
Over the counter or prescription medication may mask the problem for a short time but there could be a more holistic approach to shoulder pain at night. $20 billion is spent on medication for back and neck pain every year (and more with each passing year).
If you are dealing with shoulder pain right now, you could find relief in these tips and find restful sleep tonight.
SHOULDER PAIN AT NIGHT CAN CREEP UP OUT OF NOWHERE OR HAVE A REASONABLE EXPLANATION
Shoulder pain at night can creep up out of nowhere or have a reasonable explanation. Rotator Cuff injury, bursitis, frozen shoulder, wear and tear, sports injury, or sleeping wrong could be the root cause but there are other reasons.
Other causes of Side sleeping shoulder pain could be;
Overstretching: side sleeping with your arms outstretched, reaching too high in yoga, or trying to get something from a high shelf can result overstretching injury
Symptoms:
A decrease in range of motion
Slight pain
Unable to find a comfortable sleep position
A feeling of weakness in the affected arm
Poor posture: sitting at a desk or doing manual labor without taking care of your posture could put a strain on your shoulders and affect how you sleep
Symptoms:
A feeling of weakness in the affected arm
Rounded shoulders
Body aches and pains
Back pain
Computer neck syndrome: keeping an improper posture as you sit at your computer can initiate muscular imbalance, resulting in tight and stiff muscles and could cause muscle spasms
Symptoms:
Shoulder pain
Neck pain
Shoulder blade pain
Fatigue
Bad mattress: an inadequate mattress that does not provide pressure relief is a major cause of shoulder pain from sleeping
Symptoms:
Waking up with aches and pains
Unable to find a comfortable sleep position
Shoulder, neck, and back pain
Insomnia
How to Relieve Shoulder Pain From Sleeping on Side
A simple solution to shoulder pain from sleeping on side is to put a pillow between your knees. Side sleepers could experience immediate relief from shoulder pain with this simple trick. This could reduce strain on your lower back and hips by aligning the spine better, preventing any further muscle strain that could exacerbate the shoulder area further.
Shoulder pain from side sleeping can be relieved by flipping over to your other side. Sleeping on your left side is great for digestion and is known to ease acid reflux and indigestion. If you slept on shoulder wrong, you may need to put a pillow behind your back so you don’t roll over on to your favored side.
Align Your Spine
Good spinal alignment is crucial to easing side sleep shoulder pain, a pressure relieving mattress could provide much needed support and comfort. Also, an adequate pillow under your head could protect your neck from night-time strains, the best pillow for shoulder pain will align the spine and thoroughly support your head.
Solutions to Shoulder Pain From Sleeping on Side
Morning stretches are easy to do and a great habit to initiate as you battle shoulder pain after sleeping. Tight muscles can loosen with a consistent morning stretch routine and further strain and pain could be prevented. If you’re experiencing severe shoulder pain it’s advisable to consult your doctor before you begin any exercise routine.
When shoulders hurt when sleeping it can cause much discomfort but a hot shower or bath before bed can work wonders. A heat pack could also provide relief but ensure it’s set on medium heat as this is considered more beneficial than extreme heat levels. Heat from a hot shower or heat pad could bring comforting relief to sleep better.
Converse to a heat pack, ice can bring similar relief from shoulder pain at night. Put some ice cubes or an ice pack into a pillowcase and press against your shoulder. Ensure not to put ice directly against your skin as this will be too uncomfortable and may cause frostbite.
An Epsom salt bath could provide relief from inflammatory conditions and may ease shoulder pain while sleeping. Soaking in an Epsom sale bath could reduce stress and melt away aches and body aches and pains. It’s high in magnesium, therefore, it could strengthen bones and maintain a healthy immune system.
A sports massage is an intense form of massage that could bring relief from a sore shoulder after sleeping. Deep tissue massage could ease stiffness and regain range of motion because it provides more pressure than a Swedish massage. Alternatively, you could use a handheld massage device which may suit some people who are unable to visit a massage clinic.
The best mattress for shoulder pain will provide pressure relief as it cradles your body in a supportive hug. A mattress that makes you feel like you’re sleeping on quicksand could exacerbate symptoms. AirFoam™ mattresses are made of a modern and innovative material that brings superb pressure relief, is more responsive, cooling, durable, and made with side sleepers in mind.
What is the Best Mattress for Side Sleepers With Shoulder Pain?
Side sleepers with shoulder or arm pain after sleeping on side require a special type of mattress. Buying a one size fits all mattress as a side sleeper may not bring the comfort you deserve. A pressure relieving mattress that is made using modern sleep health techniques and research could provide sleep comfort unparalleled to memory foam, coil spring mattresses.
Don’t sleep on the affected shoulder, switch sides or temporarily sleep on your back
Stay active by taking walks in the fresh air and gentle morning stretches to loosen stiff muscles
A heat or icepack could provide temporary relief, enjoy a hot bath or shower first to relax your muscles and destress
Invest in your sleep health by investing in a quality mattress that is specially designed for side sleepers
If you need relief from your shoulder pain and these simple tips don't seem to be helping contact the Grappin Clinic and schedule a visit. Choose from seven locations serving SW Florida areas from Tampa to Port Charlotte to Arcadia. Call 941-426-9551 today!
Originally Posted On: https://www.nolahmattress.com/blogs/blog/side-sleeper-shoulder-pain
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