If you experience shoulder pain while sleeping, you are not alone. It is a common complaint that can present as a dull ache or a sharp, shooting pain.
Shoulder discomfort while sleeping can make it challenging to find a comfortable position, causing you to toss and turn all night. Fatigue, irritability, and greater pain can set in without proper sleep.
There are many causes of shoulder pain, but one that is often not considered is your sleep position. A body pillow for shoulder pain can be a welcome relief.
Why does your shoulder hurt when you sleep?
How you sleep can stress your shoulder joint, leading to inflammation and pain.
Pressure on your shoulder joint: If you sleep on your side without support, your shoulder can roll forward and inward, compressing the joint and surrounding muscles.
Improper spinal alignment: Lack of support can cause additional strain on the neck and back, contributing to shoulder pain.
Reduced blood flow: Lack of cushioning and support for the shoulder cuts off blood circulation to the shoulder, causing inflammation and pain.
Rotator cuff issues: The rotator cuff is a group of muscles and tendons stabilizing the shoulder joint. Tears, tendinitis, or bursitis can cause pain, especially when lying on the affected side.
Arthritis: A degenerative joint disease, like osteoarthritis, can cause pain and stiffness, making it uncomfortable to sleep on the affected side.
Frozen shoulder: This condition limits the range of motion in your shoulder, restricts movement, and leads to stiffness and pain in the shoulder joint. It can also make sleeping difficult.
Previous injuries: Old injuries to the shoulder can flare up from time to time, making sleep difficult.
What’s the best sleeping position for shoulder pain?
Sleeping on your back is ideal for shoulder pain because it evenly distributes your weight, minimizing pressure on your shoulders and other joints.
Sleeping on your non-painful side is another sleeping position that works if you are a side sleeper and can’t sleep on your back. This position avoids placing pressure on the painful shoulder.
Positions to avoid
- Sleeping on your stomach: This position requires that your head turn to one side, straining your neck and shoulders. If your arm is tucked under your head or pillow, it can also pressure your shoulder joint.
- Sleeping on a painful shoulder aggravates it by compressing the joint and tissues, cutting off blood flow, and increasing pain.
Managing your pain levels
The best way to manage your pain levels is with a body pillow for better sleep and reduced shoulder pain. A body pillow helps relieve shoulder pain by providing support, improving alignment, and reducing joint pressure.
Side Sleeper
- Place the pillow lengthwise on your bed and hug it close to your chest, draped over your painful shoulder. This will stabilize your shoulder and prevent it from rolling forward and inward.
- Positioning the body pillow between your knees can help align your spine and hips, reducing lower back strain, which indirectly contributes to shoulder pain.
Back Sleeper
- Using a body pillow placed lengthwise under your knees promotes the natural curve of your spine and alleviates pressure on your shoulders and neck.
- A body pillow can also be used for partial support by placing it on just one side of your body to gently elevate your arm and shoulder.
Other helpful pillow techniques
- Adjust the fill by finding the right fullness. It may not provide the proper support if it is too firm or too soft. Yana body pillows allow you to design your pillow to provide the appropriate amount of support.
- Experiment with pillow placement. Try different positions and angles to find the best placement for you.
- Use a pillow for daytime support. A body pillow can also work well if you are sitting or reclining by supporting your shoulder and improving posture.
What else can you do to manage shoulder pain?
While finding the best sleep position and the proper mattress and pillows helps with shoulder pain, there are other tools available to manage pain.
Manage pain and inflammation with ice and heat
Apply ice packs for 15-20 minutes several times a day to reduce inflammation. You can alternate cold therapy with warm therapy by taking a warm shower or using a heating pad to relax muscles and increase blood flow.
Over-the-counter pain relievers
NSAIDs like ibuprofen or naproxen, can help reduce pain and inflammation. Acetaminophen can help with pain relief.
Topical creams
Topical pain relievers containing menthol or capsaicin can temporarily relieve pain.
Physical therapy and exercise
They can help strengthen muscles around your shoulder for better support, and stretching can improve flexibility and range of motion.
Corticosteroid injections
They can also help reduce inflammation and pain, especially for issues like bursitis or tendinitis.
The YANA Body Pillow
The Yana body pillow offers the best of both worlds: It supports a pain-free sleeping position and can be designed with the right amount of fill for the perfect level of support.
It is chemical-free for a healthy night’s sleep. Organic cotton and bamboo velour keep you cool and comfortable without irritating your skin.
A body pillow is the best way to relieve shoulder pain, and the Yana body pillow has all the features you need for the right amount of support.
Explore our range of products for the best sleep of your life!