Shoulder pain is a common complaint that affects a large portion of the population. The annual incidence of shoulder pain ranges from 0.9% to 2.5% and the point prevalence ranges from 18% to 26%.
This pain is responsible for approximately 16% of all musculoskeletal complaints. In primary care, approximately 15 new cases of shoulder pain occur for every 1,000 patients per year.
Let’s take a look at some common causes and some ways to help you get rid of that night pain in your shoulder.
Key Takeaways
- Shoulder pain at night can be caused by rotator cuff injuries, bursitis, or shoulder impingement, and can get worse depending on your sleeping position.
- Changing your sleeping position, using supportive pillows, and sleeping on a medium-firm mattress can help alleviate shoulder pain and improve your sleep quality.
- There are some simple home remedies you can try, such as applying heat, doing gentle stretches, and practicing specific exercises, that can help manage and even prevent shoulder pain at night.
Night Pain in the Shoulder
Shoulder pain at night can be caused by a number of things, including rotator cuff injuries, frozen shoulder, and arthritis.
These conditions can get worse at night and make it difficult to find a comfortable sleeping position. If your shoulder isn’t supported while you sleep, you may wake up worse than when you went to bed.
The way you sleep can have a significant impact on your shoulder pain.
For instance, lying on your side can put pressure on your shoulder, leading to soreness, while sleeping on your back can also strain the shoulder joint if not done correctly.
Common Conditions Leading to Nighttime Shoulder Pain
Several common conditions can lead to that nagging pain that disrupts your sleep. Here are a few culprits:
#1 Rotator Cuff Injuries
The most common cause of shoulder pain is a rotator cuff tear, which can limit how well you can move your arm. Almost 2 million people in the U.S. see their doctor each year because of this problem.
Whether from acute trauma, repetitive movements, or simply aging, these injuries can cause inflammation and significant discomfort, especially when you lie down.
If you’re dealing with rotator cuff tendinopathy, you might notice that your pain intensifies after dark. In some cases, severe tears may require surgical intervention to repair the damage.
#2 Shoulder Bursitis
Shoulder bursitis is another frequent cause of nighttime discomfort.
This condition arises from repetitive shoulder motions that inflame the bursa, a small sac filled with fluid that cushions the shoulder joint.
The inflammation can lead to acute pain, making it difficult to find a comfortable sleeping position. If you’re a side sleeper, this condition can be particularly troublesome.
#3 Shoulder Impingement
Shoulder impingement occurs when the space between the acromion (part of your shoulder blade) and the rotator cuff tendons narrows.
This can happen due to structural changes or bone spurs, causing pain that often becomes more pronounced at night.
12 Ways to Alleviate Night Pain in Your Shoulder
Finding relief from nighttime shoulder pain often requires a multi-faceted approach. Here are eight practical tips to help you manage and reduce discomfort:
Try sleeping on your back or on the side that doesn’t hurt. Use a pillow to support your sore arm and keep it straight. Avoid lying directly on the painful shoulder.
Look for a pillow that supports your neck and shoulder. Memory foam or specially shaped pillows can help keep everything aligned and reduce pressure on your shoulder.
A mattress that balances support and comfort can significantly reduce nighttime discomfort.
Before bed, put an ice pack on your shoulder for 15-20 minutes to help with swelling. If you prefer, you can use a heating pad to relax tight muscles and ease the pain.
Regularly practicing shoulder-strengthening exercises can improve flexibility and reduce pain over time.
Good posture throughout the day can prevent unnecessary strain on your shoulders.
Light stretching or simple shoulder exercises can help loosen tight muscles and improve blood flow. You might want to ask a physiotherapist for stretches that are right for you.
Medications like ibuprofen can help reduce pain and swelling, making it easier for you to sleep. Just remember to check with your doctor before taking any medication.
Wearing a soft shoulder brace or sling can help keep your shoulder stable while you sleep, which can reduce movement and strain that might make the pain worse.
Stress can make pain feel worse. Techniques like deep breathing, meditation or relaxing your muscles can help you feel calmer and reduce discomfort at night.
Creams or gels with ingredients like menthol or lidocaine can help relieve pain right where it hurts. Just follow the instructions for use before you go to bed.
If your pain persists, don’t hesitate to seek medical advice. A healthcare professional can provide tailored recommendations for your situation.
Why Does Shoulder Pain Worsen at Night?
Several factors contribute to this, including inflammation, sleep posture, and reduced blood circulation.
When you lie down, the pressure on your shoulder can increase, leading to heightened pain levels.
Additionally, certain sleeping positions can compress nerves and exacerbate discomfort. Understanding these dynamics is crucial for finding effective relief.
Best Sleeping Positions for Shoulder Pain
To get relief you need to get into the right sleeping position.
Sleeping on your back with a pillow under your legs is a good option.
It will keep your spine straight and relieve pressure on your shoulder.
But remember, sleeping on your stomach is not good. It will put pressure on your spine and make your shoulder pain worse.
If you are a side sleeper then you can put a pillow between your arms.
You can also hug a pillow to support your upper arm and reduce pain.
These small changes in your sleeping position will improve your sleep quality and give you the relief you need from shoulder pain.
Here are some tips:
- Sleep on Your Back
- Avoid Sleeping on Your Stomach
- Use Pillows Wisely
Home Remedies
You don’t always need to rely on medication for relief.
Here are some home remedies that can help:
- Heat Therapy: Applying a heating pad can ease inflammation and discomfort.
- Gentle Stretches: Incorporating light stretches into your bedtime routine can alleviate tension.
- Ice Packs: Use ice for 15 minutes at a time to reduce swelling and soothe pain.
Exercises
Stretches and exercises are important for both relieving and preventing nighttime shoulder pain.
The Eagle Arms stretch is a great one to try, as it can help with discomfort caused by sleeping positions.
You can also try arm circles to improve your shoulder flexibility and reduce pain.
Passive stretching can also help to increase your shoulder’s range of motion.
By adding these activities to your daily routine, you’re likely to see improvements in your shoulder health and experience less pain.
Shoulder Blade Squeeze
You can try the shoulder blade squeeze exercise. This simple exercise can be done anywhere and is very effective in relieving shoulder pain.
Also, regular stretching can improve flexibility in your shoulder blades and reduce the risk of injury.
Neck Release
Neck release techniques can help. You can gently lean your head to one side while keeping your alignment proper.
It can stretch the neck muscles and ease rigidity and improve shoulder mobility.
Wall Angels
Maintaining optimal shoulder mobility and posture is important, especially when repetitive motions can cause discomfort.
Wall angels are a great way to relieve nighttime discomfort. Stand with your back against the wall and your feet about twelve inches away.
Slowly raise your arms while keeping them in contact with the wall.
This exercise can increase your shoulder’s range of motion and promote better posture, reducing the risk of shoulder pain.
Bottom Line
Use the right sleep position, home remedies, targeted exercises and seek medical help when needed to alleviate your shoulder pain.
Working actively to avoid this pain by doing exercises for it and being mindful of your actions during the day is also helpful.
