The shoulders are the most mobile joint in the human body. So when you’re suffering from shoulder pain, it can be debilitating. Finding a way to rest and recuperate this area is vital.

Poor sleep can impair the body's ability to heal, so you can find yourself in a catch twenty-two situation when you have an issue like a sore shoulder. The rest you need for it to be healed can be disturbed as you move in your sleep, so it is crucial to find the best ways to sleep when suffering from shoulder pain for your wellbeing.

The shoulder comprises four muscles and tendons, known as the rotator cuff. The rotator cuff surrounds the upper arm bone and is prone to injury from sports or repetitive use. The best way to repair these rotator cuff injuries is by icing the area, taking anti-inflammatory medications, and resting the area.

Here are the best ways to sleep with a shoulder or rotator cuff injury.

Best Sleeping Position For Shoulder Pain

If you are experiencing shoulder pain, you should speak with your doctor or physical therapist, who can diagnose and advise how to deal with the injury. Ensuring you get plenty of rest is vital to the healing process, so finding the best sleeping position for your injured shoulder is critical.

Back sleeping

If you are a back sleeper suffering from shoulder joint pain, shoulder osteoarthritis, or shoulder bursitis, you can try sleeping with a small pillow between your shoulder blades. Raising this area slightly helps enforce the natural bends of the shoulder.

Sleeping on your good side

Keeping pressure off the affected shoulder can give the area a chance to heal. Side sleepers should try to sleep on the other side and, if possible, strap the shoulder in place to avoid moving it during the night.

Avoid sleeping on your stomach

Sleeping on your stomach is notoriously bad for your back and neck. This is because your head will be turned to one side, causing a strain on the neck muscles. The head will also be tipped back, knocking the alignment of your spine out.

Sleeping on your front will also put pressure on your shoulders. Some front sleepers raise their arms above their head for an extended time, which can strain the muscles and tendons in the rotator cuff.

How to Choose the Best Pillows for Shoulder Pain?

Sleeping positions, mattresses, and pillows will all have an impact on back, neck, and shoulder pain, so ensuring you have the best bedding is important. With such a wide range of pillows available, it can be challenging to know which design to choose.

That's why we've compiled a guide on the best pillows for shoulder pain.

Contour Pillows

Contour pillows are great for side sleepers and follow the contours of your head and neck to keep your spine aligned as you sleep. The Snuggledown Bliss Memory Foam Contour Pillow can be used in three different ways to maximise comfort, depending on what works best for you, and can help with those aches and pains. 

Wedge Pillows

Wedge pillows are designed to elevate the lower or upper body to relieve pressure on specific areas, and this is ideal for a damaged shoulder. They also promote improved circulation, which is an integral part of the healing process.

Body Pillows

Body pillows are great options for side sleepers as they are long body length pillows that can be used to prop a leg or an arm over when sleeping. This gives added support and helps to keep your damaged shoulder elevated. The Slumberdown Body Support Pillow offers unrivalled support, body alignment and cushioning whilst you’re sleeping.

Mid-loft pillows for back sleepers

Mid-loft pillows are best suited to back sleepers as the pillow's height (or loft) will help align the spine while supporting the head and neck.

High-loft pillows for side sleepers

Where mid-loft pillows are suitable for back sleepers, side sleepers will need a high-loft pillow. It will help ensure the distance between the shoulder and neck is bridged by the pillow, and the head and neck are supported.

Travel Neck Pillow

Travel neck pillows can be great if you want to sleep in an upright or reclined position. They wrap around the neck, supporting and securing it, and stopping the head from falling to the front or side.

This can also allow you to get into a comfortable position for your shoulder if you find lying down too sore.

Can Your Sleeping Position Cause Shoulder Pain?

Poor sleeping positions can cause all kinds of pain, including back, neck, and shoulder pain. This can be caused by undue stress or strain on the muscles and ligaments or stiffness from staying in the same sleeping position for too long.

A poor choice of pillow and mattress can also cause shoulder pain if you aren't getting the support you need for contact points.

Fortunately, you'll be able to shop for the best pillows and mattresses based on how you sleep. For instance, side sleeper pillows should be medium to firm, with a high loft to provide enough support for the head and neck and the height to align the spine.

Side sleepers should also opt for medium-firm to medium-soft mattresses. These will provide support, but they can also gently cradle hips and shoulders to relieve the stress or injury.

Back sleepers should choose a mattress based on their weight, with heavier individuals choosing firmer mattresses to provide the support needed to align the spine while sleeping.

The best pillows for back sleepers are medium loft and density - a high loft would tip the head forward too far, straining the neck and obstructing the windpipes.

FAQs

Do your shoulders need to be on the pillow when sleeping?

Your shoulders should not be on the pillow when you sleep. The loft of the pillow is designed to support the head and neck and help align the spine. Having your shoulders on the pillow when sleeping would arch the back and put your shoulders in an unnatural position.

What is the best pillow for a back sleeper suffering from shoulder pain?

There are many different kinds of pillows to choose from, and back sleepers should be looking at mid-loft and mid firmness. You will then be able to choose between materials depending on your preferences. These include;

  • Latex - Latex pillows are one of the most expensive options but offer excellent support and breathability, and they last longer than standard pillows. They are naturally hypoallergenic, making them an ideal choice for anyone who suffers from allergies.
  • Cotton or wool - Cotton or wool pillows are great for the summer because they remain cool and offer good support, making them suitable for side sleepers. Though they are heavy and flatten quickly, they are also hypoallergenic, so they have pros and cons.
  • Memory foam - Memory foam pillows are great for people looking for good support. They naturally mould into the shape of your head and neck, but they can get warm during the summer.
  • Feather and down - Down and feather pillows are not a choice that will suit vegans, but they are a comfortable choice that has been popular for years.
  • Hollowfibre - Hollowfibre pillows are low in price, machine washable, and can also be anti-allergy. 

Can I alleviate shoulder pain if I sleep on my stomach?

Sleeping on your stomach will not alleviate shoulder pain and could actually exacerbate it. As well as that, sleeping on your front can cause back and neck pain because your head will stay to one side for long periods, causing stiffness. Having to twist your neck so your face isn't in your pillow also causes a strain on your neck muscles.

Even with a thin pillow, your head can be tipped back, which is not suitable for spine alignment.

How often should you replace memory foam pillows?

Replacing pillows will depend on how often they are used and the person using them. A general rule would advise changing memory foam pillows every two to three years, and they should also be washed every two months.

Down and feather pillows tend to last between one and three years and should be cleaned every three to six months. Latex pillows might be expensive, but they should last between two and four years and be cleaned every two to three months.

Pillowcases should be replaced every one to two years and washed weekly.

Final Thoughts

If you experience shoulder pain in your shoulder blade, shoulder joint, or rotator cuff, speaking with a medical professional about the affected shoulder is advised. They are best placed to diagnose the cause and recommend the best course of action for recovery. You will also be able to discuss the best way to sleep and pain relief options.

Choosing the right pillow will make a big difference to aches and pains sustained while sleeping, as will choosing the right mattress.Mattress toppers can be a great way to protect new mattresses and make your bed even more comfortable.

Shoulder pain, no matter how light, is your body's way of telling you something isn't right. If you are lucky enough to catch it before it develops into a bigger problem, making a few changes and resting the affected shoulder will do it a world of good.

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