Better nights when shoulder pain has been around a while
Dr Nicola Tik
When your shoulder has been hurting for a while, you may already have found a position that works most of the time. But even then, nights can still feel broken. You wake at 2am, notice the ache, and your mind starts racing about the day ahead. This guide focuses on routines that help you sleep more soundly, so your shoulder and your nights can settle together.
Night-time is when many people notice their shoulder most. Studies suggest that nearly 70% of people with shoulder problems have real difficulty sleeping, often because of night pain. In a review of people’s own experiences, most people with long-term shoulder pain said that pain at night disrupted their sleep.
The link works both ways. Pain can wake you, and broken sleep can make pain feel stronger the next day. Research has also found that sleep problems in people with shoulder pain often go hand in hand with feeling anxious or low, which makes sense when nights have been hard for a long time.
When pain has been around for a while, your nervous system often becomes more sensitive. It is a bit like a smoke alarm set to go off at the faintest trace of smoke. This does not mean your shoulder is being damaged. It means the alarm system is on high alert.
At night, there is nothing to distract you, so your attention naturally turns to the ache. Tiredness also makes it harder for your brain to dampen pain signals. That is why routines that help you feel calmer and sleep more deeply can make your shoulder feel quieter too.
Giving yourself time to slow down before bed helps your nervous system shift out of alert mode. Something to try in the hour before bed:
Doing the same things in the same order each night helps your body learn that it is time to sleep.
Waking in the night is much easier to handle when you already know what you will do. It helps to have the things you need within reach, such as a spare pillow to support your arm and a heat pack.
If your shoulder wakes you, you could try adjusting your support first, then a few slow breaths. If you are still awake after what feels like 20 minutes or so, get up and do something calm in low light, like reading. Head back to bed once you feel sleepy. This stops your bed becoming a place you associate with lying awake and sore.
What you do during the day shapes your night. Some habits to try:
If you would like a guided stretch to keep your shoulder moving, VIDA has short videos you can follow at your own pace.
Long-term pain and broken sleep can be wearing, and it is normal for some nights to be harder than others. Small, steady changes to your routine often add up to better nights over a few weeks, rather than overnight.