Shoulder pain can leave you tossing and turning through the night making restful sleep nearly impossible. Whether you’re recovering from a shoulder injury, managing arthritis, or preparing for shoulder surgery, adjusting how you sleep can significantly impact your pain levels. Let’s explore the best sleeping positions to relieve shoulder pain and improve your sleep quality.
Why Sleep Position Matters for Shoulder Pain
Your shoulder joint is especially vulnerable during sleep because it’s subjected to hours of sustained pressure and awkward angles. Poor positioning can compress tendons, strain the rotator cuff, or inflame bursae. Choosing the right sleep posture reduces unnecessary stress on the joint and encourages better circulation and healing overnight.
Recommended Sleeping Positions
- Sleep on Your Back with a Pillow Support: Sleeping on your back is often the best position for shoulder pain. It distributes your body weight evenly and prevents pressure buildup on either shoulder. Placing a small pillow or rolled towel under the affected arm or elbow can keep the shoulder in a more neutral position, reducing tension in the muscles and tendons. Also, use a pillow with proper neck support to keep your spine aligned.
- Side-Sleeping on the Non-Painful Side: If you’re a side sleeper, avoid lying on the painful shoulder. Instead, sleep on the opposite side and place a pillow in front of your body. Resting your top arm on the pillow can keep the affected shoulder slightly elevated and reduce compression. Avoid tucking your arm under your pillow or body, which can strain the shoulder joint and increase inflammation.
- Reclined Sleeping for Severe Shoulder Conditions: For patients recovering from shoulder surgery or dealing with significant pain from rotator cuff injuries, a reclined position may be ideal. Sleeping in a recliner or using a wedge pillow helps keep the shoulder in a more upright, supported position, which can relieve pressure and prevent nighttime discomfort. This is a commonly recommended option in the early stages of recovery after shoulder replacement or arthroscopic procedures.
Sleeping Positions to Avoid
- Stomach sleeping: This can force the shoulder into an awkward, rotated position, straining the joint and soft tissues.
- Sleeping directly on the affected shoulder: Prolonged pressure can increase inflammation and slow healing.
Additional Tips for Better Sleep with Shoulder Pain
- Use a memory foam or orthopedic pillow designed to support shoulder alignment.
- Keep your arm slightly elevated on a pillow to reduce swelling.
- Maintain a consistent sleep schedule to promote overall healing.
- Apply heat or cold therapy before bed to ease muscle tension and inflammation.
Changing sleep habits can take time, but consistency helps your body adapt to new positions that promote healing. If shoulder pain continues to disrupt your sleep despite adjustments, it may be a sign of an underlying issue like rotator cuff damage, arthritis, or impingement. Book an appointment to explore effective, personalized solutions.
AUTHOR: Brian W. Hill, M.D., is a board-certified shoulder surgeon at Palm Beach Orthopedic Institute. He is an expert in advanced reconstructive and arthroscopic techniques and serves as an assistant team physician for the Washington Nationals and their affiliates. Dr. Hill treats shoulder injuries and arthritis with a focus on patient-centered care and clear communication.
