Do you feel anxious when you lie in bed? Maybe a stabbing pain in your shoulder? If so, it’s time to learn about the best sleep positions for shoulder pain. We can all agree, shoulder pain is no joke. It’s one of the most common causes of upper-back discomfort, affecting up to 80% of adults. The good news is that there are many effective ways to relieve it. Try the following tips if you suffer from shoulder pain:
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Sleep on your side
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There’s been a lot of research on the benefits of sleeping on one’s side. Why? Well, one of the most common reasons for shoulder pain is sleeping on one’s back. When we lie on our backs, we put pressure on our shoulders as well as our neck and upper back.
By switching to a side sleeper, we relieve pressure on our neck and upper back and avoid irritating any arthritic joints.
In addition, side sleepers have been found to have reduced arterial stiffness, which means that their blood flow is improved. This can help with a number of conditions, including shoulder pain.
Avoid using your old pillow
Pillows are designed to support our head and neck in an optimal position. It’s a bit odd that we use the same pillow for our heads and shoulders, but we do. If your shoulder pain is caused by using a pillow for your shoulder, then you should try to avoid it.
The issue is that your shoulder is at an elevated angle when you sleep and so you will be putting increased pressure on your shoulder joints if you use a pillow. Keep in mind, though, that an elevated pillow may cause neck pain.
So, what do you do? The best solution is to use a smaller pillow to support your head and neck at a lower angle. This will help you to avoid shoulder pain.
Don’t sleep with your back flat
When you sleep on your back, you are most likely to put pressure on your shoulder. Now, this makes sense because your shoulder and neck joints are in a bent position when you lie flat. The best solution is to switch to a side sleep position.
By sleeping on your side, you will be avoiding the pressure that sleeping on your back causes. In addition, side sleepers have been found to have a better blood flow and less arterial stiffness, both of which can help to reduce pain.
Also, sleeping on your back with a small pillow between your shoulder blades may help reduce rotator cuff pain, or shoulder pain, or both. The discomfort you experience while sleeping on your back alone often leads to morning shoulder pain.
To keep the area between your shoulders raised, keep them in their natural curves by avoiding resting on your back.
Try sleeping in a soft-sided roll-away cot
A roll away cot is the most popular piece of bedroom furniture in the United States. If you’re one of those people who sleep on one, there are a few things that you can try.
First, get a soft mattress to sleep on. A hard mattress may cause your shoulder pain.
Second, reconsider sleeping in a roll-away bed. If you’re having pain when you sleep, it may be a sign that you need to switch to a different sleeping position. Roll-away cots are a great alternative. Portable cots are small beds that can be rolled away when not in use.
They’re a great option for people who have difficulty moving around or who have trouble getting out of bed. In addition, they’re great for people who have shoulder pain.
When you sleep in a roll-away cot, your body is angled at a more comfortable angle and you avoid putting extra pressure on your shoulder.
Use supportive pillows to help relieve pain
While you may think that you’re doing yourself a favor by putting pressure on your shoulder, it’s actually causing a lot of pain and discomfort. You may be trying to sleep while in the same position.
This can cause the muscles in your shoulder to spasm and be in a very painful position. In this case, you may want to try using a supportive pillow to help you relax. You can also use this method if you find that you keep tossing and turning in bed.
This will allow you to relax and avoid putting pressure on your shoulder joints.
Avoid pressure on your shoulder
If you have pain, it’s especially important that you avoid putting pressure on your shoulder. This could include sleeping with a pillow under your shoulder, sleeping on your stomach, or sleeping on your side.
Try to switch to a side sleep position if you find that you keep putting pressure on your shoulder. If you’re sleeping on your stomach, try to sleep on your side. Also, it’s best to avoid using a pillow for your shoulder.
If you feel the need to use one, try to put less pressure on your shoulder. You may also want to try a new sleep position.
There are many effective ways to relieve shoulder pain, including sleeping on your side, avoiding pressure on your shoulder, and switching to a side sleep position. If you keep sleeping in a certain position, you may end up hurting yourself.
It’s important to switch up your sleeping positions and try new ways of relaxing to avoid pain. It may take some trial and error, but it’s worth it in the long run. Shoulder pain isn’t something to be taken lightly.
Fortunately, it’s a common condition that can be easily resolved with a few simple adjustments. Whether you suffer from pain while sleeping, while lifting, while exercising, or while doing everyday tasks, there are several ways to ease your pain.
Claudia Faucher is a full-time fitness training expert and lifestyle blogger. She is also been a certified Les Mills BodyPump instructor for the past 5 years and a fitness instructor for over 20 years. Claudia is a personal trainer and creates fitness training programs for seniors and people of all ages. She likes to use her skills and experiences to help others on their fitness journeys.
Last update on 2022-08-30 / Affiliate links / Images from Amazon Product Advertising API