A broken shoulder requires careful management, and recovery often disrupts sleep. The pain and restrictions imposed by wearing a protective sling make finding a comfortable and safe sleeping position a significant challenge. Achieving restful sleep is a measurable component of healing, as the body uses this time for repair and regeneration. This guide provides practical steps focused on positioning and support setup to help you navigate nighttime discomfort and secure the rest needed for recovery.
Optimal Sleeping Positions
The primary objective for nighttime positioning is to prevent any movement that could compromise the shoulder injury or cause a sudden, painful jolt. The safest and most frequently recommended orientation is sleeping on your back (supine position), as this naturally stabilizes the shoulder joint. This position uses gravity to keep the injured arm stationary, reducing the muscular effort required to hold the arm in place and lessening nighttime aching.
If lying flat on the back is too uncomfortable, adopting an upright or semi-reclined position is the most effective alternative during initial recovery. Sleeping in a recliner chair or propped up in bed mimics this posture. An incline of approximately 45 degrees helps reduce swelling and minimizes the risk of accidentally rolling onto the injured side. Absolutely avoid sleeping on the injured side, as this puts direct compressive force on the fracture site. Also avoid sleeping on the stomach, which can force the arm into an awkward, internally rotated position.
Essential Pillow and Support Setup
Once the optimal body orientation is established, the next step involves creating a robust support structure—often called a “pillow fortress”—to immobilize the arm within the sling. This setup maintains the arm’s neutral alignment and prevents shifting. Using multiple pillows is necessary to support the entire length of the injured arm, from the shoulder joint to the hand.
A small pillow or rolled-up towel should be placed between the injured arm and the torso when lying on your back. This cushion prevents the elbow from dropping or the arm from resting against the body in a way that restricts circulation or causes cramping. Use a larger pillow underneath the elbow and forearm to ensure the arm’s weight is fully supported, preventing a downward pull on the shoulder joint.
For those sleeping on their back, placing a pillow lengthwise beneath the injured arm can slightly elevate the hand, assisting in reducing swelling in the fingers. If you are sleeping on your uninjured side, a pillow placed behind your back acts as a physical barrier to prevent inadvertent rolling onto the injured shoulder. The goal of this extensive support system is to eliminate any chance of the arm moving out of its protected position throughout the sleep cycle.
Managing Pain and Discomfort Through the Night
Even with optimal positioning, pain management remains a challenge for achieving sustained sleep with a broken shoulder. A practical strategy involves coordinating the timing of prescribed pain medication to align with the start of your sleep period. Taking a dose of long-acting medication 30 minutes to an hour before attempting to sleep allows the pain relief to be at maximum effectiveness when you are trying to fall asleep.
Non-medication methods can also reduce discomfort before bed. Applying a cold pack, wrapped in a towel, to the shoulder for up to 30 minutes prior to sleep helps reduce inflammation and dull the pain sensation. The restriction of the sling can lead to stiffness in surrounding areas, so performing gentle neck stretches before bed may alleviate tension that contributes to overall discomfort.
You must remain aware of signs of nerve or circulation issues, such as numbness or tingling in the fingers or hand. If these symptoms occur, gently adjust the pillow setup to relieve pressure on the arm without moving the shoulder. If adjustments do not resolve the numbness or if the pain is severe and unmanaged, contact your medical provider for guidance. Consistent, quality sleep is paramount for successful bone healing.