Waking up with shoulder pain is a common experience that can impact daily activities and reduce quality of life. Understanding its causes and how to address them can lead to more restful sleep and improved well-being.
Common Reasons for Shoulder Pain at Night
Several conditions contribute to shoulder pain during sleep. A prevalent issue involves the rotator cuff, muscles and tendons stabilizing the shoulder joint. Injuries like tendinitis (inflamed tendons) or impingement (compressed tendons) can cause a dull ache that intensifies when lying down. Minor tears can also lead to significant nighttime pain, often disrupting sleep.
Bursitis, an inflammation of the bursa, is another common cause. Irritated bursa, often from overuse, can swell and cause pain, especially when lying on the affected side. Osteoarthritis, a degenerative joint disease, can also cause nighttime shoulder pain, possibly due to inflammation or pressure from sleeping positions.
Poor sleeping posture also exacerbates or creates shoulder pain. Sleeping directly on the shoulder can compress existing issues or cause new discomfort. Additionally, pain in the shoulder might be referred from the neck, radiating into the area.
Adjusting Sleep Habits for Relief
Modifying sleep habits can alleviate nocturnal shoulder pain. Sleeping on your back is recommended, as it distributes body weight evenly and reduces direct pressure on the shoulders. If on your back, placing a small pillow or rolled towel under the affected arm or elbow helps maintain a neutral shoulder position and reduce tension.
For side sleepers, sleep on the non-affected side. Placing a pillow in front of your body and resting your top arm on it elevates the affected shoulder, preventing compression and strain. A pillow between the knees also helps maintain spinal alignment, indirectly supporting shoulder comfort.
Your mattress plays a role in shoulder comfort. A mattress that is too firm creates pressure points, while one that is too soft might cause spinal misalignment. A medium-firm mattress provides a good balance of support and pressure relief. Incorporating a pre-sleep routine like gentle stretching or applying heat or cold therapy prepares muscles for rest and reduces inflammation.
Beyond Sleep: Addressing Underlying Issues
Beyond adjusting sleep habits, broader strategies can help manage and prevent shoulder pain. Regular, gentle stretches and exercises are important for maintaining shoulder mobility and strength. Simple movements like pendulum swings or wall angels can be beneficial. Strengthening exercises, such as shoulder blade squeezes or external rotations with light resistance, also support the shoulder joint.
Maintaining good posture throughout the day reduces shoulder strain. Slouching or hunching puts undue stress on shoulder muscles, leading to pain. An ergonomic workstation setup, with the computer screen at eye level and elbows at a 90-degree angle, can prevent shoulder issues. For temporary relief, over-the-counter pain relievers like NSAIDs (e.g., ibuprofen or naproxen) can help reduce pain and inflammation.
When to Seek Professional Guidance
While many instances of nocturnal shoulder pain can be managed with self-care, certain indicators suggest it is time to consult a healthcare professional. Persistent pain that does not improve despite self-care measures warrants medical evaluation. If the pain is severe, suddenly worsens, or interferes significantly with daily activities and sleep, professional assessment is important.
Additionally, seek medical attention if shoulder pain is accompanied by weakness, numbness, or tingling in the arm or hand. An inability to move the arm or shoulder, or pain that develops after a specific injury, requires prompt medical advice. These symptoms could indicate a more serious underlying condition that requires specialized diagnosis and treatment.