Injuries to the rotator cuff muscles that stabilize the ball-and-socket shoulder joint are the most common cause of shoulder pain. Unsupported sleeping positions, such as sleeping with the arms above or behind the head, increase the likelihood of rotator cuff pain, whereas sleeping on the back with arms by the side helps avoid the risk of rotator cuff pain.
Adopting an ergonomic sleeping position and making adjustments to your sleeping surface reduces strain on the shoulders, alleviating rotator cuff pain and preventing future flare-ups.
In This Blog:
How to fix rotator cuff pain caused by nighttime habits
If you are waking up with rotator cuff pain, which is commonly experienced in the deltoid muscle or upper arm, your sleep position could be to blame. Sleeping in awkward positions puts stress on the shoulder joint and increases the risk of impingement or compression of the rotator cuff tendons. This compression contributes to inflammation and irritation that manifests as pain and stiffness at rest and with certain motions.
Sleep positions to adopt if you have rotator cuff pain
Sleeping on the side or stomach puts more strain on the shoulder joint, aggravating rotator cuff pain.
The best sleeping position to prevent rotator cuff pain is on your back, with your arms resting comfortably at your sides. This neutral shoulder alignment minimizes stress and pressure points around your shoulder area. For some, placing a small pillow underneath each elbow and upper arm while lying on the back further assists in maintaining a neutral position.
Sleep positions to avoid if you have rotator cuff pain
Sleeping on your side or stomach tends to put more strain on the shoulder joint. These positions often lead to impingement of the rotator cuff tendons, causing inflammation and pain.
Sleeping with your arms overhead in any position also risks compressing the rotator cuff tendons.
Pain from a rotator cuff injury intensifies at night
Rotator cuff pain often intensifies at night. Research shows proinflammatory proteins increase during sleep, which exacerbates shoulder discomfort in individuals with rotator cuff injuries.
Additionally, the nerve endings that transmit motion to the brain are not stimulated during rest, which “opens” the pain gate and increases pain sensitivity at rest.
The majority of individuals with damaged rotator cuffs experience disrupted sleep due to severe nighttime pain.
However, studies indicate this nocturnal shoulder pain tends to resolve after surgical repair of the torn rotator cuff tendon.
How to sleep if you have rotator cuff tear or surgery
Applying a heat pack to the shoulder before bedtime boosts blood flow and promotes relaxation.
Navigating nights might prove challenging, but there are some helpful solutions for managing pain and improving sleep quality while healing from a rotator cuff tear.
- Sleep on your back and keep your arms by the side of your body.
- Sleep in an inclined position on a reclining bed.
- Avoid sleeping on the injured side to prevent aggravating the condition.
Taking a pain-relieving medication or applying a medicated cream to the shoulder area before going to bed helps calm down the nerves and prevents a nighttime flare-up.
Similarly, applying a heat pack on the shoulder for 10-15 minutes before going to bed increases blood circulation to the sore region and provides a calming effect before bedtime.
Mattresses and pillows that aid in rotator cuff healing
Research suggests that using a medium-firm mattress helps reduce pressure on the shoulder area, alleviating pain.
Doctors also recommend maintaining the affected shoulder in a relaxed, natural position using a pillow on the side to reduce pressure on the shoulder. Specialized pillows, such as wedge or contoured pillows, are more effective than regular pillows in maintaining a neutral shoulder position.
Whatever combination of pillows or mattress types you choose, it is always a good idea to have someone observe you and provide feedback on what a neutral position looks like relative to what it feels like.
Ergonomically designed pillows (such as contoured pillows) and mattresses are helpful in reducing shoulder pain, but the ideal design is influenced by an individual’s sleeping habits and body type. A process of trial and error is necessary to determine the ideal sleeping surface to reduce rotator cuff pain.
Medical treatment for rotator cuff injuries
Initial treatment of rotator cuff injuries can involve some combination of physical therapy, chiropractic treatment, injection treatments, massage therapy, and prescription pain medication.
See Rotator Cuff Injuries: Treatment
If shoulder pain persists for more than 6 months, more invasive treatments may be recommended.
