Shoulder Pain After Sleeping
When you get up in the morning, you're surprised your shoulder feels stiff or sore. Why is it like this? You might wonder. You might blame your sleep posture and inadequate pillow for the shoulder situation that has you plotting a slow and alternate way to get through your day—by avoiding using the shoulder, or at least as little as necessary.
If this discomfort is not dealt with, it can amplify and evolve into a state of chronic pain. This article explores why so many of us wake up to find our shoulders are in pain. We examine the common culprits responsible for shoulder discomfort and how shoulder pain therapy in Merrick and Amityville, NY, can help in the long term.
Common Causes of Shoulder Pain After Sleeping
Sleeping Position
Sleeping on one side or the stomach can lead to poor shoulder alignment, which can cause pain or discomfort over time. Side sleepers put more of a compressive force on the shoulder joint. A poor mattress can further accentuate the issue.
The same goes for stomach sleepers. It's just not a good shoulder position because inevitably, even in the "best" stomach sleeping position, the arm will be overstretched.
In addition, inappropriate arm placement—such as when an arm is tucked under the head or chest—can worsen poor posture by placing additional strain on already stressed muscles and ligaments.
Poor Sleep Environment
Your pillow and mattress also influence how comfortable your shoulders are while sleeping. An unsupportive mattress may not correctly distribute your body's weight, leading to pressure points that make shoulder discomfort worse.
The wrong pillow can also lead to all sorts of problems. It certainly does not keep your spine aligned if it's too high or too low.
Underlying Medical Conditions
Some health issues can affect a person's sleep and worsen shoulder pain.
Rotator Cuff Injuries
The rotator cuff keeps the shoulder joint stable, but lying down can be painful when these tendons are injured, particularly when pressure is applied. How a person sleeps could aggravate the condition, causing discomfort or even sharp pain.
Frozen Shoulder or Bursitis
Inflammatory problems such as frozen shoulder or bursitis often intensify at night because the affected joints do less work. Not moving an area for a long time can stiffen the joint, leading to an aching shoulder sensation when you wake up.
Shoulder Impingement Syndrome
When we sleep, we sometimes adopt positions that are not ideal for our bodies, especially our shoulders. If you happen to be a side sleeper, for instance, and your arm is directly above your head when your shoulder is trying to sink into a sleep position, there will be increased strain in the shoulder, leading to impingement.
Practical Tips to Relieve Shoulder Pain After SleepingStretching and Mobility Exercises
Including easy stretches and mobility exercises in your morning routine can help with shoulder stiffness and improve your range of motion. Three exercises effective for this purpose are the cross-body shoulder stretch, the pendulum exercise, and wall angels.
Use Heat or Cold Therapy
For quick relief of shoulder pain, you can use either heat or ice, depending on the cause of the pain. If the shoulder is inflamed or recently irritated, ice is your best bet. You can make an ice pack by putting ice in an air-tight bag and wrapping it in a towel. Just apply it for only 15–20 minutes at a time.
For muscle tension or stiffness, go for heat. A warm pack applied to the same area for the same length of time can do wonders for tight shoulders. If the cause is undetermined, switch back and forth between ice and heat for effective relief.
Modify Daily Activities
To prevent additional strain on the shoulder, follow these tips to prevent repeated pain and aid recovery.
- Reposition Your Work Area: Ensure your desk and chair are set up to encourage good posture and reduce shoulder tension.
- Minimize Overhead Activities: Try not to reach overhead repeatedly or to carry big, heavy things until you are pain-free again.
- Modifying Your Sleep Position: Use pillows to prop up your arm and ensure your shoulder is not pinched while you slumber.
When to Seek Professional Help
Some signs could suggest that what you're experiencing is more than just pain and point to a severe condition that a trained professional should examine. You should visit your doctor if you experience any of the following;
Pain Persists or Worsens
If the discomfort persists or worsens for several days despite engaging in activities such as resting, stretching, and other home remedies, then a significant problem is likely present.
Reduced Range of Motion
If you find it hard to move your shoulder or do daily tasks because of stiffness or weakness, you might have one of several conditions that affect the shoulder.
Signs of Serious Conditions
Symptoms like acute pain, swelling, or a grinding feeling may indicate more severe problems. They may suggest a torn rotator cuff, arthritis, or nerve impingement. These conditions need to be evaluated quickly by a doctor.
How Physical Therapy Can Help Shoulder Pain After Sleeping
Shoulder pain that interrupts sleep can be relieved with physical therapy in Merrick, NY. The path to comfortable sleep can sometimes be winding, and it's not uncommon for people with shoulder-related pain to also experience sleep disturbances. But when something's wrong with your shoulder, what's the best way to fix it?
1. Comprehensive Assessment
When you consult a physical therapist, they analyze the movements of your shoulder, any postural issues, and the presence of imbalances that could be causing your pain. They then use these assessments to identify the root cause of your problem.
2. Manual Therapy
We use joint mobilization, soft tissue massage, and trigger point release techniques to reduce tension, enhance circulation, and regain joint mobility.
3. Stretching and Strengthening Exercise Programs
Exercises specifically created for the individual focus on the muscles that are either weak or too tight. These exercises can improve both the flexibility and the strength of the shoulder joint itself.
4. Postural and Ergonomic Guidance
Physical therapists suggest the best ways to sleep, the proper use of pillows, and the kind of daily posture correction that will keep your shoulder from developing more issues later.
Conclusion
If you leave shoulder pain unaddressed, it can really impact your sleep and shoulder health. To prevent further discomfort and possible long-term effects, it is essential to determine what is causing the problem and to apply the relief strategies that are most likely to work.
You can substantially lower the odds of recurrent discomfort by perfecting your sleep posture, doing regular stretching, and setting up a conducive sleeping area.