Introduction
Waking up with shoulder pain can be frustrating and uncomfortable, making it difficult to start your day. Many people experience shoulder pain from sleeping in the wrong position, using an improper pillow, or putting too much pressure on the joint overnight. Fortunately, there are effective ways to relieve and prevent this type of pain.
At RED Physiotherapy Clinic, we often treat patients in Milton Keynes and Northampton who suffer from sleep-related shoulder pain. In this guide, we’ll explain the causes of shoulder pain from sleeping, how to fix it, and what you can do to prevent it from happening again.
Common Causes of Shoulder Pain from Sleeping
1️⃣ Sleeping Position
- Sleeping on one side for too long can compress the shoulder joint and lead to stiffness.
- Sleeping on your stomach forces the neck and shoulders into an unnatural position.
2️⃣ Poor Pillow or Mattress Support
- A pillow that is too high or too low can misalign the neck and shoulders, creating tension.
- A mattress that is too soft or too firm can contribute to improper spinal alignment.
3️⃣ Underlying Shoulder Conditions
- Rotator Cuff Injuries: Inflammation or small tears in the rotator cuff can worsen overnight.
- Frozen Shoulder: Lack of movement at night can stiffen the shoulder joint.
- Bursitis or Tendonitis: Overuse injuries that become aggravated by pressure during sleep.
4️⃣ Lack of Movement While Sleeping
- Staying in one position for too long can lead to reduced blood flow and stiffness in the shoulder.
How to Relieve Shoulder Pain from Sleeping Wrong
✅ Adjust Your Sleeping Position
- Try sleeping on your back with a supportive pillow under your neck.
- If you prefer sleeping on your side, place a pillow between your arms to keep your shoulders aligned.
✅ Use the Right Pillow and Mattress
- Choose a pillow that keeps your neck and spine in a neutral position.
- Opt for a medium-firm mattress to provide adequate support for the shoulders and back.
✅ Apply Heat or Cold Therapy
- Use an ice pack for 10-15 minutes to reduce inflammation and numb pain.
- Apply a warm compress or heating pad to relax tight muscles.
✅ Stretch and Strengthen Your Shoulder Muscles
- Cross-Body Shoulder Stretch: Pull one arm across your body and hold for 15-30 seconds.
- Pendulum Exercise: Let your arm hang and make small circular motions to improve mobility.
- Wall Angels: Stand against a wall and slowly raise and lower your arms like a snow angel.
✅ Try Massage Therapy
- A deep tissue massage can help release tension and improve blood circulation.
- Foam rolling or trigger point therapy can target knots in the shoulder muscles.
How to Prevent Shoulder Pain While Sleeping
🔹 Maintain Good Sleep Posture
- Avoid sleeping on your stomach to prevent unnecessary strain on the shoulders.
- Keep your shoulders relaxed and supported with pillows.
🔹 Invest in a Good Pillow and Mattress
- Consider a memory foam pillow that adjusts to your head and neck alignment.
- A mattress with medium-firm support will keep your spine and shoulders in a better position.
🔹 Stretch Before Bed
- Gentle stretching before sleeping can loosen tight muscles and prevent stiffness in the morning.
🔹 Stay Active During the Day
- Regular shoulder-strengthening exercises can help prevent pain and stiffness overnight.
When to See a Physiotherapist
If your shoulder pain persists for more than a few weeks or is affecting your daily activities, it may be time to see a physiotherapist. Seek treatment if:
❗ Pain worsens or doesn’t improve with home remedies ❗ You experience numbness or tingling down your arm❗ You have difficulty moving your shoulder or lifting your arm ❗ Pain disrupts your sleep regularly
At RED Physiotherapy Clinic, we provide expert physiotherapy treatments in Milton Keynes and Northampton to help you recover from shoulder pain and prevent future discomfort.
Book an Appointment Today
📍 Same-day and next-day appointments available!
📞 Call 01604 385343 (Northampton) or 01908 713973 (Milton Keynes) or Book Online today.