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Waking Up With Shoulder Pain Every Morning? Here’s Why It Happens and How to Fix It

It may not be because you “slept wrong. “For many people, especially desk workers, drivers, gym-goers, and athletes, sleeping on a painful shoulder can place continuous pressure on the joint for several hours at a time.

While it is easy to blame a bad mattress or a strange sleeping angle, the reality is often related to how our bodies handle prolonged compression during the night.

What Happens When You Sleep on Your Shoulder?

When you sleep directly on your side, your shoulder bears a significant amount of your body weight. Over the course of a night, this can lead to several issues:

  • Compression: The shoulder is squeezed between your body weight and the mattress.
  • Reduced Space: The space around the tendons in your shoulder becomes smaller, which can pinch or irritate them.
  • Tissue Irritation: Sensitive tissues may become inflamed throughout the night due to the constant pressure.
  • Decreased Circulation: Blood flow and tissue recovery can be reduced, slowing down the body’s natural healing process.

Over time, this repeated overnight compression can contribute to shoulder stiffness, pain, and difficulty lifting the arm the next day.

As noted by experts at Hinge Health, when you are less active at night, it is common for your mind to focus on the discomfort, making it harder to get restful sleep.

Simple Adjustments for Better Sleep

You do not have to live with morning shoulder pain. Making a few simple adjustments to your sleeping habits can make a big difference. Here are some practical tips to help you sleep more comfortably:

  • **On Your Back -**This is often the best position for shoulder pain. Place a small pillow under each arm for extra support. This prevents your arms from hanging down and pulling on your shoulders.
  • On Your Side - If you must sleep on your side, sleep on the side that does not hurt. Hug a pillow in front of your chest to support your upper arm and keep your shoulder aligned.
  • On Your Stomach - This position can put extra strain on your shoulders. If you prefer it, place a pillow under your pelvis to elevate your hips and relieve pressure on your chest and shoulders. Avoid tucking your hands under your pillow.

A Quick Tip: If you find yourself rolling onto your sore shoulder during the night, try placing a rolled-up pair of socks in the pocket of your pajama pants on the side that hurts. This simple trick can naturally encourage your body to roll onto your back or your other side.

Gentle Movements to Start Your Day

Movement is often one of the best ways to relieve stiffness. Performing gentle exercises can help lengthen and strengthen the shoulder muscles, improving blood flow and flexibility.

The National Health Service (NHS) in Scotland recommends simple movements to help get your shoulder moving again.

Here are a few easy stretches you can try:

  • Arm Swings: Lean forward slightly, supporting yourself with one hand on a table. Let your other arm hang down and gently swing it forward and backward, or side to side.
  • Shoulder Rolls: Sit or stand up straight. Gently roll your shoulders up, back, and down in a smooth, circular motion. This helps relieve tension built up overnight.
  • Cross-Body Stretch: As suggested by Harvard Health, you can gently pull one arm across your chest using your other hand to stretch the back of your shoulder.

Remember to keep these movements gentle. They should not cause sharp pain. If you feel discomfort, reduce the stretch or take a break.

When to Seek Professional Help

Remember: Shoulder pain is not always caused by a sudden injury. Sometimes, your daily habits and sleeping positions may be contributing to the problem.

If your shoulder pain has been persisting for weeks, keeps returning, or makes it difficult to perform daily tasks, it is a good idea to seek professional advice.

A physiotherapy assessment can help identify the root cause of your pain and guide you toward the right treatment plan to get you back to feeling your best.

Author

Moses Katasi - Orthopedic Physiotherapist Book an appointment

BSc, Dip, Post-graduate Diploma in Orthopedic Physiotherapy - AMREF International University, Certified Clinical Physiotherapy Instructor (CPTI) Kenya, Optimal Dry Needling Specialist (ODNS) at International Academy of Orthopedic Medicine(IAOM) - USA.

Disclaimer:

This blog post is for informational purposes only and does not constitute medical advice. Always consult with a qualified orthopedic physiotherapist or healthcare professional for diagnosis and treatment of any medical condition.