Have you ever been tossing and turning in your sleep because of the nagging pain in your shoulder? You might be busy all day long, but when you go to sleep, you feel the pain or sickness? This is because your brain does a million other tasks throughout the day without observing the problem in your shoulders.
When you rest in bed, your mind becomes more aware of your body and is fixated on the dull or throbbing pain. Also, because you are now in a reclined position, the weight of gravity will be pulled differently on your shoulders, creating tension. The goal is to keep your body fit so you can sleep soundly at night.
When it comes to muscle, joint and bone pain, sleep can play an important role. If you have trouble sleeping due to pain, consider some other sleeping positions, which are pain-free. This article provided by Dr Chandra Sekhar B Best Shoulder surgeon gives information about the best sleeping positions for shoulder pain.
Avoid sleeping on the front side:
You may be tempted to sleep on the front side, thinking that you will avoid putting pressure on your sore shoulder. Unfortunately, when you sleep in the front, your shoulders are pulled forward and are unstable. Instead, sleep on your back as this will keep your shoulders in a good and stable position.
Try to sleep on the opposite side of the paining shoulder:
If sleeping on your back doesn’t work, try sleeping on the opposite side of your damaged shoulder. In this position, use a pillow to help relieve your sore shoulder pain. Place a pillow on the back of your sore shoulder or elbow.
This sleeping position is meant to relieve the affected shoulder temporarily. By sleeping on the other side, you allow the “injured” shoulder to recover from minor injuries of the muscles and tendons.
Once your sore shoulder has healed, stop sleeping on sideways. This can cause further injury to your shoulders as you are putting all the pressure on these two shoulder joints.
Use good headrest support:
You will need a pillow under your head to keep your body even. This will help your shoulders be as comfortable as possible. Consider placing a small towel rolled up under the neck area for extra support.
Sleep with your hands on your side – Supine position:
If you sleep with your hands on your side or supine, lie on your back horizontally. This sleeping position has been shown to reduce pressure on the joint areas in the shoulders and other parts of the body. This allows for a neutral position of the arms, neck, shoulders, and back which are perfectly aligned with the spine.
The supine position, also known as the warrior sleeping position, allows the optimal neck and spinal alignment, reduce muscle tension, and usually lets the body relax and release stress and tension.
Sleep with your hands under or beside the pillow – Prone position:
Studies show that people who experience shoulder pain due to wrong sleeping positions should sleep on their backs.
More precisely, hands should be placed carefully beside the pillow This will avoid stretching your arm and shoulder muscles and will allow you to keep your arms in a neutral position while your elbows are bent at 90 degrees.
Shoulders should not be stretched excessively. If you experience pain and tension in your shoulders or weakness and tingling in your hands in this sleeping position, be sure to choose one of the sleeping positions listed above.
Don’t be afraid to try different sleeping tips and positions:
If a specific sleeping position has worked for you for a while, but it no longer, consider trying something else. Use the other tips above as a good starting point. It is proven that sleeping in a stable position can cause shoulder pain all the time. The persistent sleeping position can cause compression and cramping in some regions of the body, causing an imbalance in a posture that can cause pain over time. Of course, once you’ve found a good sleeping position for your sore shoulder, you don’t have to change it. Try new options if your preferred sleeping position no longer suits you.
Here are some tips on how to sleep comfortably:
- Use two pillows with the top of the pillow slightly at the back of the bottom cushion.
- Try lying in a recline position or on your back. Let the bottom pillow support your shoulders, and the top pillow support your neck.
- Hold the pillow as this will bring your upper shoulders into an open position. Place the pillow up high under your arms.
- Use a pillow between your legs when you are on the side and between your thighs when you are on your back. It will help reduce pressure on your entire spine.
- The first time you lie down, do deep, gentle breathing to calm your body and increase oxygen flow to your muscles by helping them relax.
Other best sleeping tips with shoulder pain:
If you have shoulder pain, it is essential not only to change your sleeping position but also to adjust the environment in which you sleep. Here’s how to do it.
- Use a body pillow: Using a body pillow will help you stay stable at night without rolling over the cut and injuring yourself, or rolling on the side where shoulder pain usually originates. Try buying a full-size body pillow, or use several smaller pillows and place them between or under your knees, under your arms, and around your back for extra support.
- Invest in a Good Pillow: By investing in the right pillow, your head and neck are always in line with your spine. There is no added strain on the neck, so you reduce the chance of shoulder pain. Such a pillow will reduce pressure on the shoulders and will relax throughout the night. For example, if your pillow doesn’t cover your entire neck area, you can place a small towel rolled up under your neck.
- Buy a mattress that fits well: A right mattress can help you relieve shoulder pain and prevent future shoulder pain. A mattress that fits appropriately should be soft enough to support and soften the aching joints in your body, including your shoulders. Also, it must be strong enough to prevent further damage to the spine, shoulders, neck, waist, and knees. A mattress that is too hard can put more pressure on your joints than it should, and a bed that is too soft will injure your back and spine by not providing the necessary support.
Shoulder pain is a fairly complex condition; not only does this reduce your freedom of movement, but it also affects the quality of your sleep. Hopefully, the sleeping positions recommended in this article are helpful. If you still experience shoulder pain after changing sleeping positions, you should see your doctor for further discussion and advice. Our Dr Chandra Sekhar.B will evaluate your movement to find the root cause of your problem and treat it carefully. To learn more about how we can help you live life without pain, contact us today at 9959588389.