Shoulder Pain from Sleeping: Tips to Sleep Better

Waking up with shoulder pain can quickly ruin your day, and often the culprit is how you sleep. Whether you're a side sleeper or someone with a less-than-ideal mattress, shoulder pain from sleeping is more common than you think. Fortunately, there are simple fixes! In this post, we’ll dive into why your sleep habits may be causing that nagging ache and provide actionable tips to sleep better. From choosing the best pillow for shoulder pain relief to adjusting your sleep position, we've got you covered for better, pain-free nights.

Causes of Shoulder Pain from Sleeping

1.Sleep Position

• Side Sleeping:While many people find side sleeping comfortable, it can sometimes place undue pressure on the shoulder that bears your body weight. This can lead to inflammation and discomfort, especially if the shoulder is not adequately supported. Over time, this pressure can cause or exacerbate shoulder pain.
• Fetal Position:Curling up into a fetal position can also contribute to shoulder pain. This position can cause the shoulder to be compressed or strained, leading to stiffness or discomfort upon waking.
• Stomach Sleeping:Sleeping on your stomach can force the shoulder into an unnatural position, as it requires turning your head to the side. This position can strain the shoulder joint and surrounding muscles, often resulting in pain.

2.Mattress Quality

• Firmness Level:An overly firm mattress can create pressure points, particularly on the shoulder, leading to pain and discomfort. Conversely, a mattress that is too soft may not provide enough support, causing the shoulder to sink in too much and potentially leading to misalignment and pain.
• Support:A mattress that fails to provide adequate support can exacerbate shoulder pain by not maintaining proper spinal alignment. This misalignment can place additional stress on the shoulders, contributing to discomfort.

3.Pillow Support

• Incorrect Pillow Height:A pillow that is too high or too low can cause improper alignment of the neck and shoulders. If the pillow doesn’t support the natural curve of your neck, it can lead to shoulder strain and pain.
• Pillow Firmness:A pillow that is too firm or too soft can also cause shoulder pain. A pillow that’s too firm can create excessive pressure on the shoulder, while one that’s too soft may not offer enough support, leading to discomfort.

The Importance of Proper Sleep Posture

Your sleep posture can significantly impact shoulder pain and overall sleep quality. Here’s how maintaining proper sleep posture can make a difference:

• Sleeping on the back: Sleeping on your back is often considered the best position for reducing shoulder pain. This position allows for even distribution of your body weight, minimizing pressure on any single area, including the shoulders. It also promotes proper spinal alignment, which helps prevent additional strain on the shoulders and neck.
• Side Sleeping Adjustments:While side sleeping can lead to shoulder pain, making a few adjustments can improve this position. Place a pillow between your knees to keep your spine aligned and reduce the strain on your shoulders. Also, try to sleep on your non-dominant side to avoid placing too much pressure on the shoulder you use most.
• Avoiding Stomach Sleeping:Stomach sleeping is generally the least recommended position for those with shoulder pain. This posture often requires turning the head to the side, which can place additional strain on the shoulders and neck. It also tends to cause misalignment of the spine, which can exacerbate shoulder discomfort.

Choosing the Right Mattress for Shoulder Pain

1.Pressure Relief

Mattresses that provide pressure relief are especially beneficial for those suffering from shoulder pain. Memory foam and hybrid mattresses are popular choices due to their ability to contour to your body’s shape and distribute weight evenly. This helps to reduce pressure on the shoulders and alleviate discomfort.

• Memory Foam: Memory foam mattresses adapt to the shape of your body, providing support where you need it most. They are excellent for relieving pressure points and reducing shoulder pain.
• Hybrid Mattresses:These combine memory foam with innerspring coils. They offer the contouring benefits of foam while providing additional support from the coils, which can be ideal for those who need both pressure relief and a bit more support.

2.Firmness Level

• Medium-Firm Mattresses:A medium-firm mattress is often recommended for shoulder pain. This firmness level provides a balance of support and comfort, ensuring that your shoulders are properly supported without being subjected to excessive pressure. It helps maintain proper spinal alignment, which can reduce shoulder discomfort.
• Adjustable Firmness:Some mattresses offer adjustable firmness settings, allowing you to customize the support according to your needs. This flexibility can be particularly helpful if you experience varying levels of shoulder pain.

3.EGOHOME's Mattress Solutions to Shoulder Pain

• EGOHOME Black Mattress

The Black series excel in maintaining sleep hygiene, thanks to its signature copper and graphene technology. With 3 inches of our patented Aerofusion Foam, it delivers a plush, cradling comfort that feels like a gentle hug, while still providing the stable support you need to fall into deep sleep quickly.

• EGOHOME Haven Cool Comfort Mattress

With a medium feel, it delivers instant pressure relief and consistent spinal alignment, regardless of your sleeping position. Enhanced with natural bamboo charcoal, it’s fresher, more eco-friendly and more durable than the competition, ensuring you sleep like never before.

Selecting the Best Pillow for Shoulder Pain

1.Contour and Memory Foam Pillows

• Contour Pillows:These pillows are designed with a curved shape that supports the natural alignment of your head, neck, and shoulders. The contour helps to maintain proper posture while you sleep, reducing strain on the shoulder. This design is particularly beneficial for side sleepers, as it provides targeted support and minimizes pressure on the shoulder.
• Memory Foam Pillows:Memory foam conforms to the shape of your body, including your neck and shoulders. This type of pillow offers customized support by molding to your individual contours, which helps to reduce pressure points and relieve shoulder pain. Memory foam also absorbs movement, which can enhance comfort for those who share their bed.

2.Cooling Options

If you experience shoulder pain and often feel overheated during the night, a cooling pillow might be a good choice. These pillows are designed with materials that regulate temperature and wick away moisture, helping to maintain a comfortable sleeping environment. Cooling features can enhance overall comfort, especially if shoulder pain is exacerbated by heat.

3.Adjustable Pillows

The height of your pillow should keep your head and neck aligned with your spine. If your pillow is too high or too low, it can cause your shoulders to be improperly supported, leading to discomfort. For side sleepers, the pillow should fill the gap between the head and the mattress, ensuring that the spine remains aligned. For back sleepers, a pillow with moderate thickness can help keep the neck and shoulders aligned.Some pillows come with adjustable fill, allowing you to customize the height and firmness according to your needs. This flexibility can help you find the perfect level of support to alleviate shoulder pain.

4.EGOHOME's Pillow Solutions to Shoulder Pain

• EGOHOME Harmony Cool Shredded Cooling Memory Foam Pillow

Enhanced cool comfort: The Airy Pore cooling fabric keeps the pillow refreshingly cool all night. The gaps between the shredded foams promote better airflow, ensuring enhanced breathability for an even comfier sleep.

Gentle Cradle Support: Shredded memory foam filling gently cradles my head and shoulder while providing comfortable support and helping reduce head and neck pain.

• EGOHOME Premium Comfort Memory Foam Pillow

This pillow is made of cloud-feeling ice silk fabric, which relieves neck pain and offers a comfortable sleep. The R-shaped cutting design allows the head, neck, and shoulders to receive appropriate zoned support.

Additional Tips for Reducing Shoulder Pain While Sleeping

1.Pre-Sleep Stretches

• Benefits:Gentle stretches before bed can help release tension and improve flexibility in your shoulders. Stretching can reduce muscle stiffness and ease any discomfort that might interfere with your sleep.
• Recommended Stretches:Try stretches such as the shoulder blade squeeze or the cross-body shoulder stretch. These exercises can help alleviate tightness and prepare your muscles for rest. Perform these stretches slowly and gently to avoid aggravating the pain.

2.Rotating Sleeping Positions

• Benefits:Changing your sleeping position throughout the night can help distribute pressure more evenly and reduce the strain on your shoulders. This practice can also prevent you from resting in one position for too long, which might lead to pain.
• Tips:If you tend to stay in one position, consider using a body pillow for support. This can help you stay in a more neutral position and make it easier to switch sides during the night.

3.Mattress Maintenance

• Benefits:Regular maintenance of your mattress can ensure it continues to provide the support you need. A well-maintained mattress helps maintain proper spinal alignment and reduces the risk of developing pressure points.
• Tips:Rotate your mattress every few months to promote even wear and prevent sagging. Check for signs of wear and tear, and replace your mattress if it no longer offers adequate support. Additionally, using a mattress protector can help keep your mattress clean and in good condition.

Lifestyle Adjustments to Manage Shoulder Pain

1.Daytime Posture Awareness

• Importance:Poor posture during the day can contribute to shoulder pain and discomfort. Activities such as sitting at a desk for long periods or using a computer can lead to muscle strain and poor alignment, which may affect your sleep and shoulder health.
• Tips:Be mindful of your posture throughout the day. Sit with your back straight and shoulders relaxed, keeping your computer monitor at eye level. Use ergonomic chairs and supports if necessary to promote better alignment. Regularly take breaks to stretch and move around to prevent stiffness.

2.Strengthening Exercises

• Benefits:Strengthening the muscles around your shoulders can provide better support and reduce the risk of pain. Exercises that target the shoulder muscles, rotator cuffs, and upper back can help improve strength and stability.
• Recommended Exercises:Incorporate exercises such as shoulder presses, rows, and external rotations into your routine. These exercises can help build muscle strength and improve shoulder function. It’s important to perform these exercises with proper form to avoid injury.

3.Consulting a Professional

• Whento Seek Help: If shoulder pain persists despite making lifestyle adjustments, it’s important to consult a healthcare professional. Chronic or severe pain might indicate underlying issues that require professional evaluation and treatment.
• Options:Consider seeing a physical therapist, chiropractor, or orthopedic specialist. They can provide personalized advice, treatment plans, and exercises tailored to your specific condition. Early intervention can prevent further damage and help you find effective relief.

Conclusion

Addressing shoulder pain while sleeping is essential for achieving restful, pain-free sleep. By focusing on proper sleep posture, choosing the right mattress and pillow, and making necessary lifestyle adjustments, you can significantly reduce shoulder discomfort and improve your overall sleep quality.

From supporting your body with a pressure-relieving mattress to maintaining proper head and neck alignment with the right pillow, small changes can make a big difference. Don’t overlook the importance of maintaining good posture during the day and incorporating shoulder-strengthening exercises to promote long-term relief.

If shoulder pain persists, consider exploring EGOHOME’s sleep solutions designed specifically to support comfort and health. Take the next step towards better sleep and shoulder pain relief today.