Is Sleeping on Your Side Causing Shoulder Pain

Everyone desires to sleep in this position because that is the most comfortable position to have a sound sleep. However, side sleeping might be sometimes painful in the shoulder area, or can aggravate certain other issues. This article is focused on or How side sleeper cause shoulder pain or other issues and its prevention and solution. Commonly asked questions on this are also answered.

 

How Sleeping on Your Side Affects Shoulder Mechanics

Laying on either side extends the body into a position that will apply pressure on some joints and muscles, specifically the shoulders. It may exert lots of pressure on the shoulder jut as well as the affixed tissues therefore after some time , painful or uncomfortable feelings may occur.

Shoulder Anatomy

It also assists one to understand how side sleeping results in pain, leading to learning about the shoulder structure. Rotator cuff asucle of tendons and muscles that are localized in the vicinity of shoulder joint. Key parts of the shoulder include the following:

• Humerus: The radius, part of the upper arm that fits into the socket in the shoulder.
• Scapula: The part of the human skeletal system where points for muscles’ attachment are created on a bone called the scapula.
• Rotator cuff: A group of muscles and some tendons that maintain the joint of the shoulder.
• Bursa: A small mucoid cystic space through which tissue moves to lessen friction. Side sleeping is also dangerous because the weight of your body presses on these structures while you are at rest, increasing chances of rotator cuff and bursitis’s cuff: A group of muscles and tendons that stabilize the shoulder joint.
• Bursa: A small fluid-filled sac that reduces friction between tissues.
• The weight of your body, while sleeping on your side, can compress these structures, especially the rotator cuff and bursa, leading to inflammation and pain.

Common Causes of Shoulder Pain from Side Sleeping

Poor Mattress Support: There are many reasons for shoulder pain that occur from side sleeping. Here are some of them:

 

1. Poor Mattress Support

A mattress that is either too soft or too firm may influence the alignment of the body. If the mattress cannot support your shoulders and hips, then it is probable to cause misalignment as well as exert pressure on your shoulder joint.

 

2. Pillow Height and Firmness

The height and firmness of your pillow determine your position while sleeping. It will be inappropriate to sleep when the pillow is too high or too low since it would pull your neck and shoulders in an incorrect position leading to strain.

 

3. Position of Shoulders

Your sleeping posture can also cause you to have a painful sensation. If your shoulder, when sleeping, is slightly pushed forward or twisted beyond the right angle that stretches the muscles and tendons. Thus, it pains you.

 

4. Other Medical Conditions

Preexisting conditions such as rotator cuff injuries, tendonitis or arthritis worsen side sleeping positions. If you have underlying shoulder problems, then most likely you will be disturbed by pain in your case.

Common presentations of Side Sleep Position Pain in the Shoulder Region

• Shoulder pain resulting from side sleeping can occur due to several symptoms and signs. These include:
• Throbbing or aching: Ache around the shoulder region
• Rigidity: The range of movement is restricted as well as lifting the arm
• Numbness/tingling: Feeling of pins and needles down the limb
• Sharp pain: Episodes are often with burning and stabbing pains on the shoulder region as one moves about.
• You are likely to change how you sleep and the type of bedclothes you use.

View More: 12 Proven Home Remedies For Neck Wrinkles

Tips on Reducing Shoulder Pain While Sleeping on Your Side

If you prefer sleeping on your side but has caused you shoulder pain, follow these instructions.

 

1. Change Your Pillow

Choose a pillow that rightly aligns your head and neck with your spine. For this, it is best if it fills out the gaps between your shoulder and the neck without tilting your head forward. Height of the pillow: Get a medium-sized pillow in which your neck will be erect. Material: Get a pillow made of memory foam or latex as these pillows take the shape of your support by embracing the contours of your head.

 

2. Buy a Mattress with proper support for your back.

A side sleeper needs a mattress that can provide good support. You should look for a medium-firm mattress so that it doesn't sink your body.

• Pressure Relief: Memory foam or latex can be used in the mattress to distribute the weight and prevent pressure on the shoulder.
• Trial Period: There are many companies that offer a trial period wherein you can test it before you commit.

3. Try Changing Sleeping Positions

Even though you prefer side sleeping, mix it up to avoid too much pressure on your shoulder.

• Switch Sides: This can prevent overusing one shoulder that might lead to an injury.
• Use a Body Pillow: A body pillow will provide support and make you sleep in a more neutral position.

4. Stretch and Strengthen

Shoulder stretches and strengthening can be added in the daily routine to develop flexibility and alleviate the pain. Stress the following:

• Stretching: Gentle stretches would reduce the tension in the shoulder muscles. Cross-body stretches or doorway stretches would stretch the chest.
• Strengthening: It strengthens the rotator cuff and surrounding muscles. A more specialized exercise program may be availed of a physical therapist.

5. See a Professional

Consult your doctor, if shoulder pain persists after a change in sleeping patterns. A doctor can possibly assess your condition and advise on the appropriate treatments, whether through physiotherapy or through medications.

Conclusion

Actually, lying on your side can cause shoulder pain if you’re sleeping setup does not favor proper alignment of your body. One can easily reduce pain and have high-quality sleep through easy manipulations of a pillow, mattress, and sleep position. You may make stretches and strengthening exercises support the well-being of shoulders, relieving them from pains, and if the condition is further persistent, you need consultation with professionals who could spot problems and define proper measures for treatment. It is also, therefore, necessary to maintain care about sleeping habits with the aim of getting an excellent night's rest for supporting overall well-being.

Please book an appointment with the best Physiotherapist in Lahore, Karachi, Islamabad, and all major cities of Pakistan through Instacare, or call our helpline at 03171777509 to find a verified doctor for your disease.