Why Sleeping With Your Arms Above Your Head Can Worsen Frozen Shoulder

Do you experience shoulder pain after sleeping with your arms above your head? As we age, it’s common to feel slightly stiff in the mornings. Still, persistent shoulder pain that interferes with daily activities like bathing, dressing, and washing your hair can significantly impact your quality of life. If you’re suffering from frozen shoulder, addressing the condition is crucial to improve your overall well-being. 

At World Frozen Shoulder Clinics, we offer non-surgical solutions for shoulder pain. The sooner you visit any of our offices, the faster our experienced specialists will help you get lasting relief.

In this article, we’ll explore how sleeping positions can worsen shoulder pain and provide tips to help alleviate discomfort.

How Sleeping Position Affects Shoulder Pain

How can you break the vicious cycle that hinders your sleep and worsens your pain? If you suffer from neck and shoulder pain from sleeping on your side, it is logical to assume that you might have adopted a sleeping position that is detrimental to your body’s alignment and is responsible for the pain.

 Certain positions place more strain on the shoulders than others. Since sleep relaxes the usual protective muscle control and shoulder pain feedback, we tend not to realize this until it’s too late. Interrupted sleep can indicate that your shoulder is being damaged during sleep.

We need around seven or nine hours of sleep a night, so it is possible to sleep on one shoulder for longer than ideal, meaning there is excess pressure on the cartilage, bones, tendons, and ligaments, which causes shoulder pain while sleeping.

Why Sleeping with Arms Above Your Head Can Be Detrimental

Sleeping with your elbow above your head or an arm under a pillow should be avoided. These sleeping options can pressure the nerves in your upper back, causing tingling in the arms and hands. Besides nerve compression, sleeping this way interferes with your circulation, and people prone to developing frozen shoulder should avoid this sleeping position. 

What is Shoulder Impingement?

If shoulder impingement occurs, you will probably notice a pain gradually taking effect at the frontal area of the shoulder, with pain and stiffness as the arm is lifted and often also when it is lowered again. Shoulder impingement is when a tendon in the shoulder rubs against nearby tissue and bone when the arm is lifted. 

This impacts the rotator cuff tendon that connects the muscles around the shoulder joint to the top of the arm. Pain in the rotator cuff often affects athletes who use their arms above their heads, for instance, in baseball, tennis, and swimming. Older folks involved in fields like construction and painting or who hang wallpaper for a living might also find themselves susceptible due to repetitive overhead or lifting. A minor injury can also be a cause, but it may even have no obvious cause.

What is the Most Effective Sleeping Position for Frozen Shoulder?

If you suffer from frozen shoulder or shoulder pain, there are several sleeping positions that you can try to get a good night’s sleep. However, experts suggest that you avoid sleeping on your stomach, as this position can pull your shoulders into an unstable position, which can cause further damage over time.

Instead, try one or more sleeping positions to find the most comfortable and effective one for your body.

Sleep on the Unaffected Side

One way to avoid shoulder pain is to sleep on the side unaffected by frozen shoulder. You can hug a pillow or cushion to support your upper body to make this position more comfortable. However, controlling your movements while asleep can be difficult, and you may accidentally roll over and wake up with shoulder pain.

Sleep on Your Back Variation #1

Sleeping on your back can effectively reduce pressure on your shoulder joint and muscles, as well as your neck and arms. Keep your arms extended straight down at your sides to make this position more comfortable. This sleeping position can help align your spine, relieve strain and tension, and promote healing while you sleep.

Sleep on Your Back Variation #2

Like the position above, sleeping on your back with your arms stretched above your head or under your head can help reduce pressure on your shoulder muscles, tendons, and fibers. However, this position may not be comfortable for everyone throughout the night.

Try placing a pillow under your knees to make this position more comfortable. It’s important to keep your head pointed at the ceiling and avoid turning to either side, as this can strain your neck and worsen the problem.

Use Pillows to Support Your Sleeping Position

Extra pillows can help eliminate pain associated with frozen shoulder, regardless of whether you sleep on your side or back. If you’re sleeping on your back with your arms straight down at your sides, position pillows on both your sides to support your elbows, reducing pressure and supporting your shoulders. This can also help prevent you from accidentally rolling over in your sleep.

If you’re sleeping on your side, tucking a pillow under your arm can also help relieve pressure and support your frozen shoulder. Using a body pillow can also provide additional

support for your injured shoulder and relieve pressure on various bones and tissues in the affected shoulder capsule. You can also tuck the pillow between your knees for additional support.

Finally, choose a head pillow that provides adequate support for your neck. Keeping your head and neck in line with your spine can reduce tension on your neck and affected shoulder.

The key is experimenting with different sleeping positions and pillow arrangements to find what works best for your body. Everyone has different preferences for mattress firmness, pillow thickness, and more. Trying various sleeping positions can also help prevent compression or cramping when repeatedly sleeping in the same position.

Shoulder Treatments Provided by World Frozen Shoulder Clinics

If you have injured your shoulder or been experiencing pain in the area for over a week, speak to a shoulder specialist at World Frozen Shoulder Clinics. Our team offers the revolutionary non-surgical treatment, Manual Capsular Dissection (MCD), which provides quick and lasting relief for frozen shoulder patients. We also offer customized treatment plans for other shoulder conditions, such as Frozen Shoulder Impingement Syndrome, Bursitis, and Rotator Cuff Tendonitis.

Schedule a free consultation with us today.

Categorised in: Blog - World Frozen Shoulder Clinic