Shoulder Pain After Sleep: Which Sleeping Positions Should You Avoid?

We spend about one-third of our lives sleeping. Both the duration and quality significantly impact various aspects of our health. Poor sleep increases the risk of serious illnesses such as hypertension, diabetes, and obesity. It worsens energy levels the next day, hampers mental focus, slows down daily activities, affects mood, weakens the immune system, and delays recovery. Therefore, good, sufficient, and quality sleep every night is crucial. However, sometimes sleep is disrupted by conditions and habits that cause pain. Sleeping posture plays a significant role in developing or worsening these issues. Shoulder pain is one of the most common and bothersome types, as it can keep us awake or appear when we wake up, severely disrupting our daily routine. According to Dr. Panagiotis Pantos, Director of the Orthopedic Clinic of the Upper Extremity at Athens Medical Center, ‘An occasional shoulder pain due to poor positioning during sleep is not alarming. However, if this happens regularly, it’s best to investigate the cause promptly since incorrect upper extremity positioning during sleep can permanently damage the shoulder joint or worsen pre-existing conditions.’ Persistent shoulder pain during or after sleep does not occur without reason. While diseases like diabetes, thyroid disorders, and Parkinson’s disease might contribute, the most common causes include rotator cuff injuries, shoulder bursitis, shoulder impingement syndrome, frozen shoulder, and osteoarthritis. These conditions often affect older individuals and those with a family history. Symptoms may include intense pain, especially when raising the arm, inability to extend or grip objects, restricted shoulder movement, and difficulty performing routine tasks like brushing teeth. Studies show that sleeping on your back puts the least pressure on the shoulder, while side sleeping, especially with arms elevated, and face-down positions apply the most pressure. Recent research published in Arthroscopy, Sports Medicine, and Rehabilitation found a significant link between side sleeping and rotator cuff tears. The conservative treatment approach involves medication, physical therapy, and muscle strengthening. If symptoms worsen, arthroscopic tendon repair surgery may be necessary. For optimal shoulder health, experts recommend sleeping on your back, using supportive pillows under the knees, and placing small cushions between the shoulders and under each arm to minimize pressure. Those unable to sleep on their backs can try lying on their healthy shoulder with a pillow cradling the affected arm.