Finding the best sleeping position for shoulder pain can be challenging, but it’s essential to alleviate discomfort and promote healing. You know how much it can disrupt your sleep if you suffer from shoulder pain. This article will explore the best sleeping positions for shoulder pain based on high-quality sources like the National Institutes of Health (NIH).

Sleeping on Your Back

Sleeping on your back is often the best position for shoulder pain. This position distributes weight evenly across your body, reducing pressure on your shoulders. Place a pillow under your knees to remove extra strain from your lower back. You can also add a pillow under your arm for added support.

Sleeping on Your Side

If you generally sleep on your side, try sleeping on your uninjured shoulder. This position can help relieve pressure on your painful shoulder. Place a pillow in between your knees to keep your spine in alignment. You can also add a pillow under your arm for added support.

Avoid Sleeping on Your Stomach

Sleeping on your stomach is one of the worst positions for shoulder pain. This position puts pressure on your shoulders, increasing pain and discomfort. If you can’t sleep any other way, try placing a pillow under your hips to reduce pressure on your lower back.

Consider Your Mattress and Pillows

Your mattress and pillows can also affect your shoulder pain. Choose a mattress that is firm enough to support your spine but soft enough to relieve pressure points. Pillows should support your head and neck in a neutral position. Consider investing in a specialized shoulder pillow to provide extra support and comfort.

Practice Good Sleep Habits

In addition to finding the best sleeping position for shoulder pain, practicing good sleep habits can also help. Avoid caffeine, alcohol, and nicotine before bed, as these substances can disrupt sleep. Create a relaxing bedtime routine, such as taking a warm bath or reading a book. Aim for at least 7-8 hours of sleep per night.

Other things someone can do to sleep better with shoulder pain

1. Apply Heat or Cold Therapy: Applying heat or cold to your shoulder before bed can help alleviate pain and promote relaxation. Try using a hot water bottle or heating pad for heat therapy or a cold pack for cold therapy.
2. Take Over-the-Counter Pain Medication: Ibuprofen or acetaminophen can alleviate shoulder pain and make it easier to fall asleep. However, following the recommended dosage is essential, and not relying on medication as a long-term solution.
3. Do Gentle Stretching Exercises: Gentle stretching exercises can help loosen tight muscles and reduce pain. Try simple stretches like rolling your shoulders or reaching your arm across your chest.
4. Consider Physical Therapy: Consider seeing a physical therapist if your shoulder pain is chronic or severe. They can provide targeted exercises and treatments to help alleviate pain and improve mobility.
5. Invest in a Quality Pillow: A pillow that supports your neck and shoulders can significantly reduce pain and promote better sleep. Consider trying a pillow designed specifically for people with shoulder pain.

Highest-rated options based on customer reviews and expert recommendations:

1. ThermaCare Heat Wraps: These heat wraps provide continuous heat therapy for up to 16 hours and can help alleviate shoulder pain and stiffness.
2. TENS Unit: A TENS (transcutaneous electrical nerve stimulation) unit uses low-voltage electrical currents to stimulate the nerves and reduce pain. Many people find this helpful for shoulder pain relief.
3. Shoulder Brace: A shoulder brace can provide support and compression to the shoulder joint, helping to reduce pain and prevent further injury. Look for an adjustable brace made with breathable, comfortable materials.
4. Massage Gun: A massage gun uses percussive therapy to target specific muscles and help reduce tension and pain. Many people find this helpful for shoulder pain relief.
5. Compression Sleeve: A compression sleeve can provide support and compression to the shoulder joint, reducing inflammation and pain. Look for a sleeve that is made with breathable, moisture-wicking materials.

Several supplements may help with shoulder pain. Here are a few options:

1. Omega-3 Fatty Acids have anti-inflammatory properties and may help reduce pain and inflammation. You can get omega-3s from fatty fish like salmon or a fish oil supplement.
2. Glucosamine and Chondroitin are natural compounds in the body that form and maintain joint cartilage. Some studies have suggested that taking these supplements may help reduce joint pain and stiffness, including in the shoulder.
3. Turmeric is a spice that contains curcumin, which has anti-inflammatory properties. Some studies have suggested that taking a turmeric supplement may help reduce pain and inflammation in the shoulder joint.
4. Vitamin D: Vitamin D plays a vital role in bone health, and some studies have suggested that low levels may be associated with an increased risk of joint pain and inflammation. Taking a vitamin D supplement may help with shoulder pain, especially in people with low levels of this nutrient.
5. Magnesium is a mineral involved in many bodily processes, including muscle and nerve function. Some studies have suggested that taking a magnesium supplement may help reduce muscle pain and tension, which can be a source of shoulder pain.

Conclusion

Finding the best sleeping position for shoulder pain can be challenging, but it’s essential to alleviate discomfort and promote healing. Sleeping on your back or uninjured side, avoiding sleeping on your stomach, and considering your mattress and pillows can help. Practicing good sleep habits can also improve your overall sleep quality. If your shoulder pain persists, consult a healthcare professional for additional treatment options.

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References:

1. American Academy of Orthopaedic Surgeons (AAOS): Sleeping Positions for People with Shoulder Pain. (2020, December 10). Retrieved from https://orthoinfo.aaos.org/en/diseases–conditions/sleeping-positions-for-people-with-shoulder-pain/
2. Arthritis Foundation: Best Sleep Positions for Arthritis. Retrieved from https://www.arthritis.org/health-wellness/healthy-living/managing-pain/pain-relief-solutions/sleep/positioning-tips

3. Harvard Health Publishing: Sleeping Positions for Neck and Shoulder Pain. (2019, June). Retrieved from https://www.health.harvard.edu/pain/sleeping-positions-for-neck-and-shoulder-pain
   
   
4. Omega-3 Fatty Acids – Health Professional Fact Sheet. National Institutes of Health Office of Dietary Supplements. Retrieved from https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
   
   
5. Glucosamine and Chondroitin for Osteoarthritis Pain. National Center for Complementary and Integrative Health. Retrieved from https://www.nccih.nih.gov/health/glucosamine-and-chondroitin-for-osteoarthritis-pain
   
   
6. Turmeric. National Center for Complementary and Integrative Health. Retrieved from https://www.nccih.nih.gov/health/turmeric
   
   
7. Vitamin D Fact Sheet for Health Professionals. National Institutes of Health Office of Dietary Supplements. Retrieved from https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
   
   
8. Magnesium Fact Sheet for Health Professionals. National Institutes of Health Office of Dietary Supplements. Retrieved from https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/