Causes Of Shoulder Pain Linked To Sleeping And How To Prevent Symptoms
What Can Cause Your Shoulders To Hurt When Sleeping?
Sleeping Position
In many cases, a person’s shoulder can suffer from pain due to simply sleeping the wrong way. Studies have found that those who sleep with their dominant hand on their forehead while laying down on their back had a greater chance of experiencing shoulder pain. This is because this particular position puts greater stress on the shoulders and neck, including a muscle connected to your spine called the scalene.
Signs that your sleeping position is causing you shoulder pain can include tightness of the neck, tingling sensations, weakness of the arms, and even headaches. If you feel that you have a habit of adopting a similar sleeping position, then you can train yourself to sleep on your side, preferably on the left.
Read more on what is the best side to sleep on, in this article.
Frozen Shoulder
Frozen shoulder is a condition that can cause stiffness and difficulty moving the affected joints. It can be very painful, as it causes inflammation in the shoulder. Recovery can take as long as 2 - 3 years depending on the level of severity of the condition.
- Symptoms of frozen shoulder include:
- severe pain in one shoulder
- difficulty rotating the shoulder
- difficulty moving or keeping the shoulder in its relaxed position
- neck pain
Doctors to this day do not know why frozen shoulder happens, however, recent studies have found multiple risk factors that may cause it to develop, including shoulder injuries, thyroid disorders, diabetes, and poor sleep quality.
Too Firm Of A Surface
One of the most common reasons why you may have shoulder pain is due to your mattress being too firm. Though many believe that the firmer your mattress is, the better it is for your back, this is simply not the case, especially when you sleep on your side.
Having a mattress that is too firm when you're a side sleeper can cause too much pressure on your shoulder joints, therefore straining them and causing discomfort. Instead, it is best to go for a mattress that is just soft enough that it will conform to the side of your body, while still providing enough support for your spine.
A good example of this is a pocket coil-spring mattress with a sufficient number of coils, but with a medium-density foam topper.
Wrong Type Of Pillow
The way everyone’s shoulders and neck are positioned differs from person to person and in many cases, it’s not the mattress that needs to be swapped, but the pillow. Choosing the right pillow for your mattress can make all the difference when it comes to the way you sleep and how your shoulder and neck are positioned throughout the nighttime.
If your pillow is too high or too low for your particular neck-to-shoulder alignment, then you may be putting too much stress on your shoulders when sleeping on your side. So if you find that swapping your mattress didn't help the situation, then consider changing to a different pillow.
Pillows composed of memory foam or gel are typically best because they can conform to the shape of your body better than feathered options. Though they can take a bit to get used to at first, we found them to be the most effective for solving challenges concerning shoulder pain.
How To Prevent Shoulder Pain From Sleeping?
There are a few ways you can help prevent shoulder pain and discomfort throughout the night. Here are a few things you can do to relieve and prevent shoulder pain:
Change Your Sleeping Position
As mentioned earlier, sleeping the wrong way is most likely the cause of any shoulder or neck pain that you may be experiencing during the night or when you wake up. We recommend reading our article on the best sleeping positions in order to understand which are best and how you can train yourself to sleep differently.
Change Your Mattress and/or Pillow
We've mentioned that the wrong kind of mattress and pillow can be a major cause of shoulder pain. If changing your sleep position does not solve the problem, then we recommend that you start exploring options for your bed.
If you don't know where to start, simply inspecting the kind of mattress or pillow you have first can help you determine what to look for. Simply choose the opposite of what you currently have, and most likely you will be on the right track to selecting the right option. You can also seek guidance from a sales professional. Our team at National Mattress only has your best interest when it comes to your sleep, so be sure to ask as many questions as possible.
Home Remedies To Help Relieve Shoulder Pain
If you are looking for a more immediate solution to help relieve your shoulder pain, here are a few things you can do:
Use Ice or Heat
If the pain is acute and recent, then applying ice on the affected area can help reduce inflammation. For chronic pain, heat therapy may work better to help relax the muscles.
Take Pain Relief Medication
If the pain is too much to bear, then you can take over-the-counter pain medication like ibuprofen or Tylenol. Just be sure not to exceed the recommended dosage on the label or by your doctor.
Do Some Stretches or Exercises
There are certain exercises and stretches that can help relieve shoulder pain. We recommend talking to your doctor or physiotherapist about which ones would be best for you.
Get A Massage
A massage can help work out the knots in your muscles and relieve tension. If you can't get a professional massage, then try using a foam roller or massager.
When Should You See A Doctor?
It is crucial that you speak to a doctor if your shoulder pain does not go away after trying to fix your sleeping position, mattress, or pillow. Continuing to live with the pain will only make it worse and can cause further joint and muscle problems down the road.
