Shoulder pain from sleeping?: 5 physical therapy treatments for a restful night

Waking up with shoulder pain is a rough way to start your day. You might find yourself struggling with your shoulder all morning. Everyday things like driving, working or playing sports might be too uncomfortable with shoulder pain from sleeping. 

Your shoulder might bother you all day long, making you one of the 18 to 26% of adults dealing with shoulder pain at any time. Our physical therapists at KC Rehab offer many options to help relieve your shoulder pain and prevent it from returning.

Explore the treatment options for your shoulder

Our physical therapists offer a full range of ways to address shoulder pain. This common problem has many causes. They include: 

• Sleeping position

• Bone spurs

• Shoulder osteoarthritis

• Muscle, tendon, ligament or connective tissues, soft tissue  injury

• Inflammatory diseases like arthritis, bursitis or frozen shoulder 

Each of these causes benefits from personalized treatment choices. Treatment options at KC Rehab include:

1. Lifestyle changes 

Sleeping in a different position might reduce discomfort. Other changes to your bedtime routine, like using a different pillow, may also help. A physical therapist can make recommendations for changes that might be appropriate for you.

2. Stretching exercises 

Releasing tension with gentle stretches might ease the pain. Stretching your shoulder can provide quick relief for some conditions. For others, it can be one of the first steps to recovery. You can consult us for exercises for issues like biceps tendinitis, a torn rotator cuff or shoulder impingement syndrome. 

Shoulder impingement syndrome is among the most common causes of shoulder pain. In this condition, the space between the top of the arm bone (humerus) and bottom of the bone at the clavicle’s outer edge (acromion) shrinks. This small space traps the biceps tendon and rotator cuff instead of letting them move comfortably. We can help you increase your range of motion with safe stretches.

3. Strengthening exercises 

Building strength in your shoulder can provide stability to the joint. Increasing muscular strength can also correct related issues. Problems like poor posture may be part of the bigger picture of your shoulder pain from sleeping.

4. Manual therapy techniques 

Taking part in massage-like muscle- and soft-tissue-mobilizing treatments can provide relief. A fully trained professional can use hands-on techniques targeting short-term alleviation and long-term health.

5. Dry needling treatments 

Trying these gentle treatments can play a role in self-care. Although “needling” might sound scary, dry needling doesn’t have to be intimidating. Our physical therapists use small needles in acupuncture-like treatments involving minimal discomfort. 

Dry needling is intended to release knots of tension, reduce pain and boost healing. These treatments can be used alone or in conjunction with other methods of treating shoulder pain. To learn more about dry needling, you can read our blog post about it.

Additionally, you can speak with one of our physical therapists for personalized recommendations. We’ll take into account your current pain, medical history, occupation, lifestyle and other factors. You'll get advice tailored to your shoulder pain from sleeping.

3 ideas for shoulder pain prevention

If your shoulder pain from sleeping is worse in the morning, it may be caused by your sleeping position. Unfortunately, a position that feels comfortable at first might strain your shoulder overnight.

You can try these ideas to prevent more shoulder pain from sleeping:

1. Sleep on your back 

Sleeping on your side can put pressure on your shoulder. So can sleeping on your stomach, especially if you turn slightly to the side. This can put too much weight on one shoulder. Plus, it can echo down your back, leading to pain in your lower body. Try resting on your back instead to distribute weight evenly.

2. Replace your pillow 

Resting your head on an unsupportive pillow can lead to discomfort. The lack of support allows your head, neck, shoulder or upper back to slip into an uncomfortable position. If your pillow feels too soft or squishy, replace it with a firm pillow.

3. Check in with a physical therapist 

Consulting a professional is a great way to get expert advice. A physical therapist can help you identify your shoulder problem and possible adjustments. They can also recommend treatments that may help. Talk to a member of our team for personalized advice.

We can provide guidance for other issues related to your shoulder pain from sleeping, too. You can read our blog to learn about solutions for neck pain after sleeping or nocturnal back pain.

Take the first step toward a more comfortable morning

When you’re waking up with shoulder pain from sleeping, you shouldn’t have to struggle through it. It can disrupt your day as an irritating distraction. It can prevent you from doing what you want to do, whether you want to play sports or hold your dog’s leash on a run. 

Our team understands how important it is for you to feel better soon. We’re here to offer a variety of treatments at 12 local locations so you can get back to your routine.

Contact our team today for more information or to schedule an initial appointment.