Few things are more frustrating than waking up in pain when you should feel refreshed and ready to tackle the day. Whether it’s a tweaked neck muscle, sore feet, or pain in your shoulder, morning discomfort can set a negative tone for your entire day.
Even if it’s the first time it’s happened to you, shoulder pain isn’t uncommon for side sleepers to experience. You’re part of the club, and we’re here to help you find a way to treat and prevent this issue from happening again.
Does side sleeping cause shoulder pain?
Side sleeping doesn’t always cause shoulder pain, but it may not be the best sleeping position for everyone. The relationship between your sleeping position and shoulder pain depends on your anatomy, existing conditions, and sleep setup.
If you’ve always experienced shoulder issues, sleeping on your side may simply aggravate an underlying problem. Some people’s shoulder structure makes them more susceptible to pain when pressure is applied for extended periods. Additionally, previous injuries or conditions like arthritis can make side sleeping more problematic.
Your mattress and pillow quality play crucial roles in whether side sleeping becomes painful. A mattress that’s too soft may not provide adequate support, causing your shoulder to sink too deeply and creating awkward, painful angles with your neck and chest.
Conversely, a mattress that’s too firm can create pressure points that restrict blood flow and may cause inflammation. When this keeps happening night after night, you might be at risk of developing something like shoulder bursitis.
Finally, in addition to all the effects your sleeping can have on your shoulder, continuing to sleep with shoulder pain is a risk in itself. There’s a domino effect of poor sleep posture that can travel throughout your body. When your shoulder hurts, you’ll sleep differently to avoid the pain, which might cause your spine to compensate, potentially leading to back pain and stiffness that you’ll notice happening more often.
How to treat shoulder pain from sleeping
Despite how hazardous we’ve made side sleeping seem, there are several things you can do to prevent chronic pain from building up as a result of your sleeping situation.
Change sleep position
Perhaps the most straightforward solution is to just stop sleeping on your side. However, this isn’t usually something that happens quickly, and some folks may find the hassle of re-training their bodies to sleep on their back or other side just as painful as the shoulder pain that started all this.
Better support from pillows/mattress
Upgrading or being more intentional with your sleep setup is often the most accessible way to eliminate shoulder pain side sleeper problems. Everyone’s preferences and needs are different, but there are a few rules of thumb to guide you:
- Your mattress should provide enough support to keep your spine aligned while offering enough give to accommodate your shoulder’s natural curve. Memory foam and hybrid mattresses often work well for side sleepers because they contour to your body while providing adequate support. Look for mattresses specifically designed for side sleepers, as these typically offer zoned support that’s firmer around your hips and softer around your shoulders.
- Your pillow choice is equally important. Side sleepers typically need a thicker pillow to fill the space between their shoulder and neck. Consider a contoured pillow designed specifically for side sleeping, or try placing a small pillow between your knees to maintain better spinal alignment.
- Last but not least, some side sleepers find relief by hugging a body pillow, which can help keep your body perpendicular to the bed, rather than slumping forward onto your stomach, which can pin your resting shoulder even deeper under your pillow and further strain neck and back muscles.
Reduce muscle tension
Sometimes our bodies carry tension while we sleep, especially when dealing with unresolved stress or anxiety. This unconscious muscle tension can contribute to shoulder pain and may also cause jaw pain and headaches when you wake up.
Creating a relaxing routine that you do before bedtime may help reduce this tension. Consider gentle stretching, meditation, or deep breathing exercises before bed. Progressive muscle relaxation, where you systematically tense and release different muscle groups, can also help your body learn to let go of unnecessary tension as you wind down for the night.
Exercise and stretch regularly
Stiffness can build up in muscles that aren’t used or stretched regularly. This is particularly common for people who spend long hours at desks or lead generally sedentary lives.
Regular shoulder and neck stretches can improve flexibility and reduce the likelihood of waking up with pain. Simple exercises like shoulder rolls, neck stretches, and gentle arm circles can be particularly beneficial when done both in the morning and before bed.
To get the most from stretching, it needs to be done consistently, which is why having it as part of your bedtime routine can be so beneficial.
Strengthening exercises for your shoulder and upper back muscles can also help support proper alignment during sleep. But the best way to know which shoulder exercises might be right for you is to see a Physical Therapist for an evaluation.
Professional treatment options
While self-care strategies work for many people, persistent shoulder pain from sleeping on side may require professional attention. If your pain continues despite making adjustments to your sleep setup and routine, it’s time to consider targeted treatment.
At Therapydia, you can expect to have a one-on-one conversation and evaluation about your concerns before we agree on a treatment plan that will help you wake up feeling more refreshed. Although everyone’s needs will be different, in general, physical therapy for musculoskeletal pain in the shoulder involves:
- Manual therapy techniques
- Targeted stretching and strengthening exercises
- Biomechanical evaluation
- Ergonomic/sleep postural assessment
Targeted treatments for shoulder pain at Therapydia
With a few simple tweaks to your pillow, sleep position, or even your bedtime routine, you might find the relief for unexpected shoulder pain that arises in the morning. But if not, your body may be struggling against an injury or condition that requires more professional support.
At Therapydia, our experienced physical therapists specialize in treating musculoskeletal pain no matter how it’s being caused. Start a conversation today to find out how we can help you wake up feeling ready to take on each day by calling a Therapydia clinic near you or by requesting an appointment online today.