Shoulder pain, when it comes, can be too much to take. The littlest activities of your day depend on the movement of your shoulder. From brushing your teeth to pouring yourself a glass of milk, all these activities may seem next to impossible when pain shoots from your shoulder blades.
We are here to fan out all the causes of shoulder pain, some practical techniques that can help you feel better, and how to pick a perfect pillow that might save you from painful and cranky mornings!
How does a Wrong Pillow give you Shoulder Pain?
It is essential to pick a supportive pillow for shoulder discomfort. Sleeping and staying asleep may be more difficult if you have shoulder discomfort. Insufficient sleep might exacerbate shoulder discomfort, making getting better quality sleep essential.
Best Pillows for Shoulder Pain Relieve
Sleeping on your side for long hours may cause shoulder pain or worsen it. To avoid it, you should change your sleeping position. Now, people who are habitual of sleeping on their sides find it very difficult and uncomfortable to switch positions and might end up with even more pain.
Here is when a suitable pillow can be helpful. Picking out pillows that target relieving shoulder pain by aligning your head and neck can be bliss!
- Height
- Loft
- Fabric
- Size
- Shape
- Durability
Here are some pillows that check all of the boxes mentioned above:
Memory Foam Pillows
Memory foam pillows are renowned for their potential to conform to your frame’s form. This function makes them an exceptional choice for shoulder pain sufferers. The reminiscence foam supports your head and neck, keeping your backbone aligned and decreasing strain on your shoulders.
These pillows are long-lasting and hypoallergenic, making them wise funding. Make sure to pick pillows with breathable layers of memory foam and cooling properties that offer as much support as needed to align your head and neck. This might be one of the best pillows for side sleepers with shoulder pain.
Latex Pillows
If you are squirmy and experience a lot of tossing and turning while sleeping, then the loft or height of your pillow is to blame. Latex pillows with various forms of fillings usually come with customizable options. You can adjust the height according to your preferences and comfort.
Adjusted support will cradle your head and neck, reducing shoulder pain. Latex is known for its cooling properties, so if you are a hot sleeper, this is bliss. A cooler temperature will ensure sound sleep, and you can get lost in dreamland without interruptions. This is the ultimate pillow for shoulder pain.
Down or Down-Alternative Pillows
Down pillows are super fluffy and mushy, so they might not provide as firm a support as memory foam pillows, but they are still excellent for customized support for your shoulder and back.
In fact, for back and stomach sleepers, down pillows can easily be compressed and used under the pelvis for the perfect lumbar support. What else could one ask for a long, healthy, restful sleep?
Contour Pillows
A contour pillow may help you solve your shoulder problems. Some people find thick pillows supportive for maintaining their spine's natural curve. Still, for some, they might cause discomfort when they push the lower back slightly forward and stain the shoulder simultaneously.
A contour pillow helps with the same. The contour design makes room for the tissues that collect at the top of your hips and the bottom of your back when you sit, making it much easier to sleep on your back and saving your shoulder from straining.
Pillow for Shoulder Pain During Pregnancy
A woman's contours continually change during pregnancy. Thus, purchasing a cushion that meets all your needs is critical. Women often depend on a body pillow to help them sleep throughout pregnancy. Body pillows can benefit any sleeping posture.
It supports your tummy and allows you to raise your knees to lessen lumbar spine rotation. Memory foam fill is also included with body pillows. However, other conventional fillers are offered.
Try Eli & Elm's Ultra Comfort Memory Foam Pregnancy Body Pillow, which offers the utmost maternal comfort. Our multipurpose, full-body pillow was created with expectant moms' particular requirements.
What causes Shoulder Pain while Sleeping?
Shoulder pain is joint—everyone suffers from it. But it is even worse when it occurs while sleeping. It makes falling asleep next to impossible.
Sleeping on your side for long hours contributes largely to shoulder pain. The entire weight of your torso is on your shoulders while sleeping on your side, and prolonged hours will trigger pain after you wake up. In addition, shoulder discomfort may result from:
- Joint arthritis in the shoulder
- Spurs in the bone of the shoulder
- Bursitis is inflammation of a fluid-filled sac (bursa) that typically shields the joint and facilitates smooth motion.
- Shattered shoulder bone
- Shoulder dislocation
- Separation of the shoulders
- Frozen shoulder is a condition in which the shoulder's tendons, ligaments, and muscles stiffen, making movement uncomfortable and challenging.
- Overuse or damage to neighboring tendons, such as the arm bicep muscles
- damage to the nerves, causing aberrant shoulder mobility
- The rotator cuff tendons tear
- Inadequate shoulder mechanics and posture
How Does Sleeping on Your Side Cause Shoulder Pain?
There are several reasons why sleeping on your shoulder may cause shoulder pain.
Impingement
Rotator cuff tendons may become squeezed between the shoulder humerus and the scapular bone while sleeping on the side. This can result in prolonged compression and friction in the rotator cuff and may progress to other conditions such as bursitis, tendonitis, and rotator cuff tear. Impingement symptoms include pain and weakness when reaching or overhead activities are performed.
Rotator cuff tears
The rotator cuff muscles attach to the bone through a rotator cuff tendon. Prolonged or repetitive impingement of the rotator cuff tendons may cause microscopic tears (tendinitis) that eventually lead to full-thickness rotator cuff tears. Symptoms include pain and weakness in the shoulder.
Bursitis
The bursae are fluid-filled sacs in the shoulder that help cushion bones and tendons. Prolonged impingement due to side sleeping may lead to inflammation of the bursal tissues in the shoulder, which can lead to continued pain, stiffness, and difficulty with shoulder motion.
Osteoarthritis
Prolonged side sleeping may cause cartilage breakdown in the shoulder or inside the acromioclavicular (AC) joint. This may lead to shoulder or AC joint osteoarthritis, resulting in stiffness, painful clicking or popping, and pain that worsens with movement.
How Can You Avoid Shoulder Pain from Side Sleeping?
Now, we understand people have their sleep preferences according to their comfort, but if it leaves you in agony and discomfort, switching things up a bit might be a good idea! Now that we know all about the causes of shoulder pain let's jump to the hacks that can help you reduce it.
Sleeping On Your Back
You should change your sleeping position if you are a side sleeper and frequently experience shoulder pain. Sleeping on your back is very effective in such cases. It is the best way to offload your shoulders. You can even place a pillow underneath your knees to maintain a comfortable head and neck position.
Similarly, sleeping in an inclined position, using a reclining chair, raising the head plank of your bed, or using a supportive pillow can prevent shoulder aches.
Sleeping On Your Stomach
Although sleeping on your stomach stresses your neck and back, you can make it work with the right mattress and pillow. Use a medium-firm mattress that doesn’t let your body sink too deep into the bed.
You can also use a pillow to support your head and neck and prevent strain. Conclusively, you’ll be comfortable and relaxed, away from shoulder, neck, and back pain.
Using Side Sleeping Pillows
You will find plenty of options of side sleeper pillows for shoulder pain in various sizes and shapes. These pillows are specifically made for people who frequently sleep on their sides and often wake up with shoulder pain. They can remove direct pressure off the shoulder when sleeping on your side.
Keeping a Good Posture
Good posture is beneficial for sound sleep and pain-free mornings. While we sleep, we are careless about our position. Some people have a habit of sleeping with their arms under a pillow and elbows overhead. As difficult as it sounds, these positions can be equally painful for your shoulders. These positions can result in prolonged periods of pressure on the shoulder.
How Common is Shoulder Pain?
Many people will have shoulder discomfort at some time in their lives, making it a somewhat common problem. Numerous factors, including accidents, misuse, lousy posture, underlying medical disorders, or age-related degeneration, can cause it.
Studies show that 16% of musculoskeletal issues reported in primary care settings are related to shoulder discomfort. Furthermore, the yearly incidence of shoulder discomfort in adults is believed to be between 18 and 26%. However, several variables, including age, career, lifestyle, and underlying medical disorders, affect the prevalence.
How Can You Take Care of Yourself?
The following advice can help reduce your shoulder pain at home:
- Apply ice to the shoulder region for fifteen minutes, then remove it for fifteen more. Repeat three to four times a day for two to three days. Cover the ice with a towel. Frostbite can occur if ice is applied directly to the skin.
- Give your shoulder some rest over the upcoming days.
- Return to your normal activities gradually. A physical trainer can assist you in safely doing this.
- Acetaminophen or ibuprofen can help lessen pain and inflammation.
Issues with the rotator cuff can also be managed at home.
- After working out, use ice and ibuprofen if you've ever experienced shoulder soreness.
- These exercises will help you strengthen and stretch your shoulder muscles and rotator cuff tendons. A medical professional or physical therapist might suggest such exercises.
- Keep up your range-of-motion exercises to prevent frozen shoulders from healing from tendonitis.
- Maintain proper posture to ensure your shoulder tendons and muscles are correctly placed.
How Can Shoulder Pain Be Diagnosed?
Your doctor will first perform a physical examination to rule out structural issues and check for anything affecting your spine or neck.
They will then measure your shoulder's strength and flexibility by testing its range of motion. This will require you to rotate your arms 90 or 180 degrees and move them in different directions, such as behind you, across your body, or over your head.
Other ways suggested by doctors to diagnose shoulder discomforts are:
- A strong magnet and radio waves are used in an MRI scan to provide precise pictures of your shoulder.
- Your muscles' electrical activity is measured during an electromyography to check for any nerve issues.
- X-rays can help your doctor identify arthritis, bone spurs, and other bone-related issues causing your shoulder pain. Your doctor can also suggest an arthrogram, which involves injecting dye to enhance the clarity of the images.
- X-rays obtained from various angles are scanned using a CT scanner. Combined, they can provide a more comprehensive picture of your shoulder condition for your doctor.
- An arthroscopy is a surgical technique that uses a tiny fiber-optic camera to give your doctor high-definition views of your shoulder.
When to Consult with a Medical Professional
Periodically, acute pain in the left shoulder may indicate a heart attack. If you experience sudden pressure or crushing pain in your shoulder, especially if it radiates from your chest to your left jaw, arm, or neck, or if it is accompanied by sweat, dizziness, or shortness of breath, call the local emergency number.
If you just had a severe accident and your shoulder is extremely painful, swollen, bruised, or bleeding, visit the emergency department of the hospital.
Give your caretaker a call if you have:
- shoulder ache accompanied by redness, edema, or fever
- severe discomfort even when the shoulder is moved with the arm or by another person
- Pain persists for more than two to four weeks while receiving home therapy—shoulder swelling.
- The skin around the shoulder blades is either red or blue.
Final Thoughts
Suffering shoulder pain from sleeping is merely a warning sign. This pain tells you not to take your health lightly and change your sleeping posture immediately.
A single instance of shoulder ache after uncomfortably sleeping isn’t alarming. Still, it’s usually best to take action if this keeps happening. The solution is simple and inexpensive and can save you from a world of trouble in the future.
Sources:
Sports-health: Understanding Different Types of Shoulder Pain
Mayo Clinic: Symptoms of shoulder pain: When to See a doctor
Harvard Health: Healing Shoulder Pain: A troubleshooting guide for common shoulder problems
