Ask a doctor - What is the best sleeping position to avoid shoulder pain?

Q. What is the best sleeping position to avoid shoulder pain?

Doctor Answer is medically reviewed by SecondMedic medical review team.

Answered by Secondmedic Expert

The best sleeping position to avoid shoulder pain depends on the underlying cause of your discomfort, but generally, sleeping on your back or on the unaffected side tends to be the most comfortable for shoulder pain. Here are some sleeping positions to consider:

1. Back Sleeping: Sleeping on your back can help keep your spine in a neutral position and minimize pressure on your shoulders. Place a small pillow under your neck and a supportive pillow under your knees to maintain proper alignment. Avoid using a thick pillow that elevates your head too much, as this can strain your neck and shoulders.

2. Side Sleeping (Unaffected Side): If you prefer to sleep on your side, try sleeping on the side opposite your painful shoulder. Place a pillow between your knees to support your hips and spine, and use a supportive pillow to cushion your head and neck. Keep your shoulder relaxed and avoid putting excessive pressure on it.

3. Avoid Sleeping on the Painful Shoulder: If your shoulder pain is severe or acute, try to avoid sleeping directly on the affected shoulder, as this can exacerbate discomfort and potentially worsen your condition. Use pillows to support your body and keep your shoulders in a comfortable position.

4. Fetal Position Modification: If you prefer sleeping in the fetal position, try modifying the position slightly to reduce pressure on your shoulders. Curl up on your side with your knees bent and a pillow between your legs, but avoid tucking your arms tightly against your body, as this can compress the shoulder joint.

5. Adjustable Bed or Pillow: Consider using an adjustable bed or a specially designed pillow that provides support and elevation for your head, neck, and shoulders. These products can help you find a comfortable sleeping position and reduce strain on your shoulders.

It's important to listen to your body and choose a sleeping position that feels most comfortable and supportive for your shoulder pain. If you continue to experience shoulder pain or discomfort while sleeping, consult with a healthcare professional for further evaluation and recommendations tailored to your specific needs. They may provide additional guidance or suggest treatments to help alleviate your shoulder pain and improve sleep quality.