Is Your Sleep Position Harming Your Shoulder?
Many people have evening routines to help them drift off to sleep—rituals like brushing their teeth or reading for 20 minutes. Most also have a favorite sleep position. But if you sleep on your side or with your arm above your head every night you may be causing harm to your shoulder. Our innovative care strategies at HealthQuest Physical Therapy will help you find quick relief.
Who Is At Risk For Nighttime Shoulder Pain?
Researchers have been working for years to determine whether sleeping position directly affects the health of the glenohumeral joint (also know as the shoulder joint). The shoulder itself is a complex joint that works simultaneously with 3 other joints. The group of joints is known functionally as the shoulder girdle. The shoulder girdle is made up of the sternoclavicular joint (SC joint), the acromioclavicular joint (AC joint), the scapulothoracic joints and the glenohumeral joint
The muscles, tendons and ligaments that surround and support these joints form a complex network that allows the shoulder a large degree of mobility (think a large range of motion) while also creating stability for the very mobile glenohumeral joint. You may be acutely familiar with the rotator cuff muscles if you are one of the 2 million Americans that experience rotator cuff pain and/or injury each year. This group of muscles and tendons stabilize the ball-and-socket joint of the shoulder with a “cuff.” These muscles and tendons can be injured from acute causes (a fall or accident) or chronic causes (repetition or overuse).
If you already suffer with some type shoulder pain or injury, you are more at risk for increased night pain. Anatomically, the side lying and prone positions can place prolonged pressure on the already irritated tissues of the shoulder, causing additional pain. The further your arm is above your shoulder, the greater the impact can be.
Other risk factors for shoulder pain at night are increased age, increased BMI (Body Mass Index), smoking and sex (females are shown to be more at risk that males). Additionally, if you have an occupation or athletic activity that requires you to frequently lift and reach overhead you are at an increased risk as well.
While evidence does not point to a direct relationship between sleep position and onset of shoulder pain, there does appear to be a casual relationship between position and pain.
If you find yourself waking at night from deep shoulder pain or are experiencing pain and stiffness after waking in the morning for more than 2 weeks, it may be time to get some help!
Shoulder pain can be treated—sometimes fairly easily
If you haven’t tried it already, switch sleeping positions to your other side or your back and assess your ability to sleep comfortably. Make sure that whether you are choosing side or back sleeping that your pillow is positioned only under your head and neck. Your shoulders should not be supported by the pillow itself. If you find that your pain is persisting despite your best efforts at changing position it might be time to see your physical therapist.
Your physical therapist can perform a thorough examination on the shoulder girdle to determine if there is an underlying issue causing you pain. They can also offer you assistance with sleep position and propping strategies to reduce pain and allow you to get the rest your body needs. They may even suggest a round of PT if their examination reveals areas that need improvement.
Your body needs sleep! If you’re experiencing shoulder pain that continues after a few weeks of self-care, make an appointment with your physical therapist so you can receive a diagnosis and proper treatment.