Shoulder pain is a pain in the shoulder muscles, tendons, ligaments, or joints. It can be caused by injury, overuse, or other health problems.
Waking up with shoulder pain can be frustrating and disturbing. Many people wonder why their shoulders hurt in the morning.
Common causes include sleeping position, inflammation, rotator cuff injury, or arthritis.
In this guide, I will talk about these causes and symptoms and provide you with some practical tips on how to wake up without pain.
Key Takeaways
- Morning shoulder pain from poor sleeping positions, inflammation, or underlying shoulder issues (rotator cuff injuries and osteoarthritis)
- Side sleeping compresses the shoulder joint; back sleeping is better for spinal alignment and shoulder relief.
- Preventative measures like proper pillow support and sleep position adjustments can help reduce morning shoulder pain.
Common Causes of Morning Shoulder Pain
I know it can be annoying to wake up with shoulder pain. Sometimes, one-sided shoulder pain is caused by how you sleep. For example, if you sleep with your elbow over your head, it can put pressure on the tendons in your shoulder.
This pressure can cause pain and discomfort when you wake up. You may also wake up with stiffness in your neck and shoulders due to the tension that has built up overnight.
Let’s look at some common causes of morning pain:
- Sleeping Position
One common cause is placing your elbow over your head while you sleep. This can compress the tendons in your shoulder and cause pain and tightness in your neck and shoulders.
- Inflammatory Reactions
Sometimes, you might wake up with shoulder pain out of the blue. This could be due to inflammation from tissue irritation that occurs during long periods of immobility at night.
Swelling in the tissues can lead to discomfort, especially if you have underlying conditions like osteoarthritis.
- Persistent Pain
If you notice that your shoulder pain lingers even after trying to adjust your sleeping position, it might be time to pay attention. This ongoing discomfort could signal more serious issues, such as rotator cuff injuries or the onset of frozen shoulder.
Seeking Help
At the end of the day, if your pain lasts more than 48 hours, it’s wise to consult a physiotherapist. They can help rule out any serious underlying problems and guide you towards relief.
Impact of Sleep Positions on Shoulder Pain
Your sleep position can affect how much shoulder pain you feel in the morning. The way you sleep can either help alleviate your shoulder pain or make it worse depending on the pressure placed on your shoulder joint.
Let’s look at how sleeping on your side, stomach, or back can affect shoulder pain. Each position has its own challenges and possible solutions.
1. Side Sleeping
Side sleeping is a common position, but it can put a lot of pressure on your shoulder because of your body weight.
If you sleep with your upper arm underneath you, it can press on the rotator cuff tendons and bursa, causing pain.
Keeping your arm above your head while side sleeping can also put strain on your shoulder joint, leading to inflammation.
To avoid compressing your shoulder, try to keep your arms neutral and parallel to your body. You can use a pillow between your arms for extra support.
Don’t put your arm under your head or pillow, and if your shoulder still hurts, consider hugging a supportive pillow instead of lying directly on the painful shoulder.
2. Stomach Sleeping
Stomach sleeping isn’t great for your shoulders. It can misalign your spine, which increases pressure on your shoulders.
Plus, this position forces your head to turn, putting pressure on the opposite shoulder.
To help reduce pain, it’s best to avoid sleeping on your stomach. This position can lead to neck and spinal issues, which can add to your shoulder discomfort.
3. Back Sleeping
Sleeping on your back is often seen as the best position for your spine and shoulders.
This way, your spine and rib cage stay aligned, and your pelvis stays straight, which helps prevent pain.
When you sleep on your back, make sure you have the right pillow support to avoid straining your neck or shoulders.
Identifying Symptoms of Shoulder Pain
The scapula plays a vital role in the mechanics of the shoulder, and if it’s not functioning properly, it can lead to chronic pain or injury.
Here are some symptoms you can experience:
- Pain at the top of the shoulder, which can be caused by acromioclavicular joint problems.
- Tenderness in the shoulder.
- Weakness in the muscles of the shoulder can be a sign of rotator cuff injuries.
This pain accompanied by headaches may be due to tight neck muscles or cervical spine dysfunction. Altered sensation in your arm with shoulder pain may be due to nerve compression or irritation.
Also, osteoarthritis of the shoulder can cause stiffness and decreased range of motion. Pain is also a common symptom of this condition.
Other Possible Causes of Shoulder Pain
There are many possible causes of pain, and knowing what they are can make a huge difference in how you deal with your pain.
For example, if you sleep on one side a lot, you may be unknowingly inflaming a protective fluid-filled sac in your shoulder joint, a condition known as bursitis.
This can cause pressure-induced pain.
Another possible cause of shoulder pain is inflammation of the rotator cuff tendon, which can be caused by repetitive motion or poor mechanics.
Sometimes, pain in the shoulder may not actually be coming from the shoulder at all but may be referred pain from the neck or lungs.
Here are some common causes :
- Osteoarthritis: Joint degeneration.
- Frozen Shoulder (Adhesive Capsulitis): A condition characterised by stiffness and pain.
- Rotator Cuff Injuries: Problems with the muscles and tendons of the shoulder.
- Cervical Spine Problems: Pathological conditions of the neck.
1. Frozen Shoulder
Have you ever experienced extreme stiffness and severe pain in your shoulder? You may be suffering from frozen shoulder.
This condition is caused by inflammation and irritation of the shoulder joint, and while it can develop gradually, it can also come on suddenly.
Many people find that they have difficulty sleeping because of the pain when lying on the affected side.
Studies show that frozen shoulder pain affects about 2% to 5% of people. This condition is more common in people aged between 40 and 60 years, and it is more common in women.
2. Rotator Cuff Injuries
If you have been using your arms a lot or have been doing repetitive overhead activities, you may be at risk of rotator cuff injuries.
These can range from a single tear to multiple tears in the rotator cuff tendons.
The common symptoms? Severe shoulder pain and a loss of mobility in your arm. To help alleviate your pain, try not to sleep on the injured side. Instead, try lying on your back with a pillow under your injured arm for support.
If that doesn’t work, try lying on your good side with a pillow between your arms for support and comfort.
3. Osteoarthritis
It can cause inflammation in the shoulder joint, leading to pain and limited mobility. Many people experience stiffness, especially after being inactive or during the night.
4. Neck Issues
Sometimes, This pain can be a sign that something is wrong in your neck. Problems in this area can cause referred pain that manifests in your shoulder, making your discomfort even worse.
An awkward sleeping posture may exacerbate shoulder pain caused by neck issues.
Bonus Tips
- Stay Active: Gentle exercises can help maintain mobility.
- Mind Your Posture: Good posture can prevent unnecessary strain on your shoulders and neck.
- Consult a Specialist: If pain persists, don’t hesitate to seek professional advice.
Practical Tips for Reducing Shoulder Pain
There are several things you can do to help. For one, you should make sure your pillows are the right height for your sleeping position.
This will help to reduce tension and stress on your shoulder joint. You should also pay attention to the support your neck is getting.
Another thing to consider is your sleeping position. If you can, try to develop a habit of sleeping on your back. This can help to reduce pressure on your shoulders, which can help to prevent pain and complications.
Here’s how you can address sore shoulders:
- Gentle Exercises: I recommend doing simple exercises like arm rotations and doorway stretches. These can help relieve stiffness and improve flexibility. You’ll likely notice a difference.
- Watch Your Sleep Positions: It’s important to understand how your sleep position can affect shoulder pain. Finding a position that doesn’t make you uncomfortable can make a big difference.
- Strength-Building: Exercises like lateral arm raises can help build strength in the muscles around your shoulders. This can provide better support and stability.
- Yoga Poses: You can also try yoga poses like Eagle Pose or Child’s Pose. These are great for stretching and soothing your shoulders and upper back, which can help you relax.
- Warm and Cool Packs: Warm compresses can help relieve muscle tension, while cool packs are great for reducing swelling and discomfort in your shoulder area.
- Rest Well: Rest is important. Make sure you give your body time to recover, especially after intense activities when your shoulders are sore.
By taking these proactive steps, you can reduce the likelihood of waking up with shoulder pain and improve your sleep quality.
Best Sleeping Practices for Shoulder Health
The way you sleep can affect your shoulder pain. Sleeping on your back is a good option because it keeps your spine straight and your pelvis in a neutral position, which can help your shoulders feel better.
You should avoid placing your bottom arm under a pillow, as this can cause discomfort in your shoulder and neck.
Holding onto a pillow while you sleep on your side can help support your upper arm, which can lower the chances of straining your shoulder. Using extra pillows for support can also reduce tension and improve your sleep.
Sometimes, shoulder pain caused by neck issues can get worse if you don’t sleep in the right position.
Wrap Up
Already, I’ve shared tips for managing shoulder pain and the best sleeping habits.
In fact, research from the AAFP shows that shoulder pain accounts for about 16% of all musculoskeletal complaints. In primary care, there are about 15 new cases of shoulder pain for every 1,000 patients each year. So, it is something many people experience, isn’t it?
Taking proactive steps to address shoulder pain can improve your sleep quality and health.
