Finding a comfortable way to sleep with recent shoulder pain
Dr Nicola Tik
When your shoulder has started hurting recently, finding a comfortable way to lie down can feel almost impossible. You roll onto your usual side and it catches you. You try the other side and your arm doesn’t know where to go. This guide will help you find positions that ease the pressure on your shoulder, and what to do if pain wakes you in the night.
Many people notice their shoulder pain feels stronger at night than during the day. Part of this is pressure. When you lie on your side, the weight of your body presses down through your shoulder. Part of it is that there are fewer distractions at night, so you notice the discomfort more.
How your arm is positioned matters too. Research has found that sleeping with your arms above or behind your head is linked with more shoulder pain. Sleeping on your back with your arms by your side seems to be easier on the shoulder.
Lying on your back takes the pressure off both shoulders, and many people find it the most comfortable position while pain settles.
Something to try is placing a pillow under your sore arm, from your elbow down to your hand. This supports your arm so it rests slightly in front of your body, rather than dropping back towards the mattress. Some people find it easier to sleep slightly propped up on a few pillows, or in a reclining position for the first few nights.
If you are a side sleeper, lying on your pain-free side is usually more comfortable than lying on the sore one. The key is supporting your sore arm, so it does not hang forward across your body.
Hugging a pillow in front of your chest gives your arm somewhere to rest at a comfortable height. A pillow between your knees can help you stay settled on your side, too.
It is easy to roll onto your sore shoulder without noticing during the night. A pillow tucked behind your back can help you stay in position. Some people find it helps to start the night in a position that is slightly harder to roll out of, such as lying on their back with pillows on either side.
While your shoulder settles, it may help to avoid:
If your shoulder wakes you in the night, gently changing position is usually the first thing to try. Checking that your arm is well supported on a pillow often helps.
If that does not settle it, getting up for a few minutes can help. You could try letting your arm hang down by your side and gently swing it in small circles, keeping the movement small and relaxed. Some people find a heat pack eases things before settling back into a supported position.
Your VIDA pain check-in is a good way to keep track of how your shoulder is changing over time, including how your nights are going.