Suffering from shoulder pain? You’re certainly not alone — it’s one of the most common joint problems among adults.
Whether it’s caused by a rotator cuff injury, frozen shoulder, arthritis or another condition, shoulder pain often feels worse in the morning, after an uncomfortable night’s sleep.
If you’re experiencing shoulder pain from sleeping, certain exercises and stretches may be able to help.
We’ll break down everything you need to know about shoulder pain from sleeping and share top tips for pain relief from our physicians at OrthoEast.
Why Do You Get Shoulder Pain From Sleeping?
Shoulder pain from sleeping is caused by prolonged pressure on the shoulder joint, most often from sleeping on your side or sleeping in awkward positions that cause discomfort and muscle strain.
If you’re experiencing shoulder pain from sleeping, identifying the underlying cause is crucial for developing an effective treatment plan.
Our board-certified physicians at OrthoEast will assess your symptoms and identify the cause of your shoulder pain. After diagnosing your condition, we will be able to recommend the best treatment plan for you, whether surgical or non-surgical.
Conditions That Can Cause Shoulder Pain From Sleeping
Although shoulder pain from sleeping isn’t always caused by a certain condition, there are various conditions that can affect your shoulder joint and result in pain after sleeping.
Some of the most common conditions associated with shoulder pain from sleeping include:
- Rotator cuff tendinitis: This is an inflammation of the tendons that attach the muscles of the rotator cuff to the shoulder bone. Sleeping on the affected side can exacerbate symptoms, causing pain and discomfort.
- Bursitis: The bursae are small sacs of fluid that cushion the joint and prevent friction between the bones, tendons, and muscles. Inflammation of these sacs can cause pain and discomfort in the shoulder joint, particularly when lying on the affected side.
- Arthritis: Arthritis is a condition that causes inflammation and stiffness in the joints, including the shoulder joint. Sleeping on your shoulder can worsen symptoms and cause pain.
- Frozen shoulder: Frozen shoulder is a condition that causes stiffness and limited range of motion in the shoulder joint. Sleeping in a certain position can exacerbate symptoms and cause discomfort.
- Shoulder impingement: This condition occurs when the tendons or bursae in the shoulder joint become compressed or pinched between the bones. Sleeping on the affected side can worsen symptoms and cause pain
- Shoulder instability: Shoulder instability occurs when the shoulder joint becomes loose and moves out of its normal position. This can cause pain during sleep — particularly when lying on the affected side.
Diagnosing a condition in early stages can help prevent more serious complications
Solutions to Shoulder Pain From Sleeping on Side
Shoulder pain from sleeping can affect both your quality of sleep and your quality of life.
If you are experiencing shoulder pain from sleeping on your side, there are several solutions you can try to alleviate your discomfort:
- Change your sleep position: Try sleeping on your back instead of your side. This is the best position for maintaining a neutral spine and minimizing pressure on your shoulders. Use a pillow to support your neck and keep your head aligned with your spine.
- Use a pillow: If you prefer to sleep on your side, try placing a pillow between your arms to keep your shoulders in a neutral position. You can also try hugging a body pillow to support your entire body.
- Choose an appropriate pillow: If you prefer sleeping on your back, it is recommended to use a thinner pillow to maintain the alignment of your neck with your spine. If you sleep on your side, a thicker pillow can help keep your neck and spine in a neutral position.
- Adjust your mattress: A too-soft or too-hard mattress can cause shoulder pain; try a medium-firm mattress.
- Strengthen your shoulders: Regular exercise that targets your shoulder muscles can help prevent pain.
- Apply heat or ice: Use a heating pad or ice pack on your shoulder for 20 minutes to reduce pain and inflammation.
- Practice good posture: Poor posture can strain your shoulders, neck, and back, so try to sit and stand up straight.
- Stretch before bed: Gentle stretches before sleep can help relieve tension in your shoulders and neck.
- Get a massage: A professional massage or a massage ball can help loosen tight shoulder muscles.
- Consult with OrthoEast: If your shoulder pain persists or worsens, schedule a consultation with our team so we can diagnose and treat your condition.
10 Exercises for Shoulder Pain After Sleeping
Certain exercises can help you strengthen your shoulders and improve your posture to relieve shoulder pain. Try these exercises for shoulder pain relief from sleeping:
Shoulder Blade Squeeze
The shoulder blade squeeze exercise is a great way to strengthen the muscles in your upper back and improve your posture, which can help alleviate shoulder pain.
To perform the exercise:
- Maintain an upright posture while sitting or standing, with your back straight and your shoulders relaxed
- Squeeze your shoulder blades towards each other, like you’re trying to clamp a pencil between them
- Hold the squeeze for 5-10 seconds, then release
- Repeat for 10-15 reps
Neck Release
The neck release exercise is a simple and effective way to relieve tension in the neck and shoulders, which can help alleviate shoulder pain.
To perform the exercise:
- Relax your shoulders and sit or stand with your back straight
- Tilt your head to the right and use your right hand to gently pull your head towards your right shoulder until you feel a stretch in your left neck muscles
- Maintain the position for about 30 seconds, then repeat the same on the other side
- For a deeper stretch, you can use your hand to apply gentle pressure to the side of your head
Wall Angels
The wall angels exercise is a great way to improve your shoulder mobility and posture, which can help alleviate shoulder pain.
To perform the exercise:
- Position yourself with your back in contact with a wall, and your feet placed around 6 inches from the wall
- Raise your arms to shoulder height and bend your elbows so that your hands are pointing up towards the ceiling
- Keeping your arms in this position, slowly slide your arms up the wall until your hands are above your head
- Gradually bring your arms back down to the initial position
- Repeat for 10-15 reps
Arm Circles
Performing arm circles is a great method to enhance shoulder flexibility and alleviate discomfort in the shoulder area caused from sleeping.
To perform the exercise:
- Stand with your feet positioned shoulder-width apart, and your arms hanging at your sides
- Raise both arms out to your sides until they are parallel to the ground
- Start making circles with your arms, moving them forward in a clockwise direction
- Make the circles bigger over time, while keeping your arms straight and level with the ground
Doorway Stretch
The doorway stretch exercise is a great way to stretch the muscles in your chest and improve your shoulder mobility, which can help alleviate shoulder pain.
To perform the exercise:
- Stand in a doorway with your feet at a distance similar to the width of your hips
- Raise your arms to shoulder height and place your forearms on either side of the doorway, with your elbows at a 90-degree angle
- Take a step forward with one foot until you feel a stretch in your chest and shoulders
- Hold the stretch for 20-30 seconds, then step back and relax
- Repeat on the other side
Cross-Body Shoulder Stretch
The cross-body shoulder stretch exercise is a great way to stretch the muscles in your shoulders and upper back, which can help alleviate shoulder pain.
To perform the exercise:
- Position your arms at your sides and stand with your feet at a distance equivalent to the width of your shoulders
- Reach your right arm across your chest and hold it with your left hand at your elbow
- Gently pull your right arm towards your chest until you feel a stretch in your shoulder and upper back
- Maintain the stretch for 20-30 seconds, then release and repeat on the opposite side
Shoulder Rolls
The shoulder rolls exercise is a simple and effective way to improve shoulder mobility and relieve tension in your shoulder muscles.
To perform the exercise:
- Take a seat or stand with an upright posture and let your arms hang naturally by your sides without any tension
- Slowly elevate your shoulders closer to your ears, then rotate your shoulders backwards and downwards in circle
- Repeat the circular motion in the opposite direction, rolling your shoulders forward and then up towards your ears before rolling them back and down
- Repeat this motion for 10-15 reps
Thread-the-Needle Stretch
The thread-the-needle stretch is a yoga posture that can assist in relieving shoulder pain that arises from sleeping.
To perform the exercise:
- In a tabletop position, start the exercise on your hands and knees
- Slide your right hand under your left arm, palm facing up, and lower your right shoulder to the ground
- Stretch your left arm towards the ceiling and look up towards your left hand.
- Maintain the stretch for 20-30 seconds, then release and repeat on the opposite side
Eagle Arms
The Eagle Arms stretch is a yoga posture that can alleviate shoulder discomfort arising from sleeping.
To perform the exercise:
- Stand or sit with your feet flat on the floor and try to keep your spine straight
- Raise your right arm and move it across your chest while bending the elbow, then rest your right hand on your left shoulder
- Elevate your left arm and bring it around your right arm, wrapping your right arm, and resting your left elbow in the bend of your right elbow
- If possible, bring the palms of your hands together, pressing them towards each other
- Maintain the stretch for a duration of 20-30 seconds, then release and repeat on the opposite side
Pendulum Stretch
The Pendulum Stretch is a mild stretching exercise that can assist in relieving shoulder pain that arises from sleeping
To perform the exercise:
- Stand with your feet shoulder-width apart and lean forward slightly, supporting your body with your arm that is not in pain, by resting your hand on a chair or table
- Allow your affected arm to hang towards the ground
- Gently swing your affected arm back and forth, and then in circles
- As your range of motion enhances, you can progressively enlarge the size of the circles
- Do this exercise for 1-2 minutes, then switch to your other arm
Start by selecting a few exercises that target the areas where you feel the most pain or discomfort. As you get more comfortable with these exercises, you can add more movements or progress to more challenging exercises.
Make sure to use the correct form and technique when doing these exercises. You should experience a stretch or slight discomfort but not pain. If you experience pain, stop the exercise immediately and call our OrthoEast team to schedule a consultation.
Relieve Shoulder Pain From Sleeping With OrthoEast
While for some patients, shoulder pain from sleeping can be relieved with at-home treatments and exercises, severe pain that is caused by a serious underlying condition may require surgical solutions, such as a shoulder arthroscopy, shoulder repair surgery or shoulder replacement surgery.
If you’re experiencing grinding, snapping, clicking, or popping noises in your shoulder, or if you have a history of shoulder injury or dislocation, exercises alone may not be effective as a long-term treatment.
If you are unable to perform daily tasks, have difficulty sleeping, or notice a visible growth or swollen mass on your shoulder, schedule an appointment with our board-certified physicians at OrthoEast.
With locations throughout New Jersey and New York, we offer the highest quality of care, along with personalized treatment plans, to help you find the pain relief you need to restore your quality of life.
