How to Sleep with Shoulder Pain: Positions, Pillows, and Do's & Don’ts

How to sleep with shoulder pain—have you ever asked yourself that question late at night, wondering why such a simple thing becomes so difficult? Sleep is supposed to restore us, yet shoulder pain has a way of turning rest into a restless battle. 

Picture this: a person feels only slight discomfort in their shoulder during the day, something easy to ignore while working, moving around, or staying busy. But the moment they lie down, that minor irritation suddenly becomes a major obstacle. Every position feels awkward, and every attempt to relax seems to make the ache sharper. Hours pass, and instead of resting, they’re trapped in frustration. 

At that point, the craftiest among them will reach for their phone and search for solutions. That’s where we step in. This article will guide you through positions, pillows, and practical do’s and don’ts to help you finally sleep more comfortably.

The most common causes of shoulder pain at night

Due to its position, anatomy, and use, the shoulder is likely to get injured more easily than many other joints in the body. Its wide range of motion makes it both incredibly useful and highly vulnerable. That’s why understanding the root causes can make a big difference when you’re trying to figure out how to sleep with shoulder pain.

• Rotator cuff injuries: Small tears or inflammation in the rotator cuff tendons often worsen when you lie on your side, putting pressure on already sensitive tissue. This can cause sharp or dull pain that keeps you awake.

• Tendonitis: Overuse of the shoulder can irritate the tendons, leading to swelling and discomfort. The pain typically flares up at night, especially if the joint remains compressed in one position for too long.

• Bursitis: When the fluid-filled sacs that cushion the shoulder become inflamed, lying down can intensify discomfort. This condition often leads to pain radiating down the arm, disrupting restful sleep.

• Arthritis: Wear and tear or chronic inflammation can cause stiffness and aching in the shoulder joint. These symptoms may worsen at night, making certain positions unbearable.

In short, identifying the underlying issue is key to easing nighttime shoulder pain.

How to get rid of shoulder pain at night

How you treat nighttime shoulder pain often depends on the underlying cause, but several strategies bring relief for many people. Some focus on reducing inflammation, while others strengthen the area or improve joint function. Exploring these treatments can help you rest more easily and prevent the problem from worsening.

• Over-the-counter medication: Anti-inflammatory drugs like ibuprofen can ease swelling and discomfort. They’re often used short-term to make nights more bearable.

• Physical therapy: Guided exercises improve flexibility, strengthen supporting muscles, and restore balance. This can reduce strain on the joint and minimize pain during rest.

• Ice or heat therapy: Applying ice reduces inflammation, while heat relaxes tight muscles. Many find alternating between the two especially effective before bedtime.

• Corticosteroid injections: For severe cases, a doctor may recommend injections to reduce inflammation. These provide targeted relief when other treatments aren’t enough.

With the right approach, treatments can lower pain intensity and help you finally reclaim restful sleep.

How to sleep with shoulder pain

How you position yourself in bed matters just as much as the treatment you choose. Sleeping smartly can prevent pressure on sensitive areas and promote healing. These simple adjustments often make a noticeable difference in comfort.

• Avoid sleeping on the affected side: Lying directly on the sore shoulder increases pressure and irritation. Rolling onto your back or the other side can immediately reduce discomfort.

• Use supportive pillows: Specially designed pillows for shoulder pain can keep your body aligned and reduce stress on the joint. They also stop you from rolling into painful positions during the night.

• Keep your arm supported: Propping your arm on a folded blanket or pillow reduces strain on the shoulder muscles. This small adjustment often helps ease throbbing pain.

• Maintain proper posture: Good posture during the day translates to better alignment at night. Avoid slouching, and your shoulders will be less tense when you go to bed.

Simple sleep adjustments like these can make the night far more comfortable and help you wake up with less shoulder pain.

What not to do when your shoulders hurt while you sleep

When shoulder pain disrupts your rest, knowing what to avoid is just as important as knowing what to do. Many people instinctively roll onto the sore side, thinking it will ease tension, but this only increases pressure and makes the pain worse. Instead of helping, it prolongs discomfort and sets the stage for another restless night.

Another mistake is ignoring posture during the day, which directly affects how you rest at night. Slouching at a desk or leaning awkwardly on one arm creates tension that carries over to bedtime. If you’re serious about learning how to sleep with shoulder pain, you must correct habits beyond the bedroom to give your joint the best chance to heal.

Finally, avoid using the wrong mattress or flat pillows that offer no support. These create poor alignment, which intensifies pain, especially when sleeping on the shoulder becomes unavoidable. Over time, neglecting proper sleep surfaces can lead to chronic discomfort. Paying attention to these common pitfalls makes it easier to set the stage for restful, pain-free nights.

What can you do tomorrow morning?

When you wake up after a rough night with shoulder pain, the way you spend your day can make a big difference in how you’ll feel the following night. Instead of waiting for bedtime to roll around again, you can take steps throughout the day to prepare your shoulder for better rest. Simple daily actions can reduce tension, promote healing, and improve comfort when it’s finally time to lie down.

Gentle stretches in the morning are a great way to loosen up the joints. These movements increase blood flow, reduce stiffness, and help prevent the kind of tightness that makes night pain worse. Just a few minutes of targeted mobility work can set the tone for the rest of the day.

Later in the day, adding light strengthening exercises for shoulder pain helps build stability and balance in the joint. Strengthening surrounding muscles reduces stress on injured tissues, lowering the chances of discomfort when you’re in bed. Pair this with good posture during daily tasks, and your shoulders will stay more relaxed.

By keeping your shoulder active but not overworked, you’re not just treating pain—you’re also setting yourself up for a more comfortable night’s sleep ahead.

Wrap up

How to sleep with shoulder pain is a challenge many people face, but the right approach can make nights more restful. By understanding the causes, applying effective treatments, and adjusting your sleeping habits, you can reduce discomfort. Small daily steps add up, helping you rest easier and heal faster.

Struggling to sleep because of shoulder pain? See a shoulder expert at OINJ at one of their convenient locations.

OINJ PHYSICIAN’S ADVICE

There are many common shoulder problems that can lead to night pain, and if exercise and over-the-counter remedies are not helping, coming in for an evaluation can put you on the right track to get a diagnosis and treatment plan.

William Sayde, MD

Orthopedic Surgeon