A shoulder that feels fine during the day can still flare up at night. If sleep is getting interrupted, it is worth paying attention to what your body is telling you.
You finally slip between the sheets, ready for a good night’s sleep. Then you roll over and a sharp pain in your shoulder jolts you awake. Getting comfortable feels impossible, and instead of waking up rested, you are exhausted when the alarm goes off.
About 70% of adults experience shoulder pain at some point in their lives. For many, the shoulder pain worsens at night. The cause may be as simple as your sleeping position, or it may be tied to irritation in the tendons, muscles, or joint itself. The good news is that an accurate diagnosis and the right treatment can bring relief so you can sleep through the night and wake up feeling better.
What causes nighttime shoulder pain?
One of the most common sources of nighttime shoulder pain is overuse. The shoulder joint moves in many directions, and you rely on it constantly. Each time you lift something, reach overhead, or even scratch your back, you recruit muscles and tendons in the shoulder. Over time, that workload can lead to irritation.
During the day, you may barely notice a dull ache because you are busy and moving. At night, when you are still, pain is harder to ignore. Your sleeping posture can also place extra pressure on sensitive tissues, especially if there is an underlying issue.
Here are some common causes:
Rotator cuff damage. Damage or inflammation in the muscles and tendons that help stabilize the shoulder can cause pain and limited motion.
Bursitis/Impingement. Inflammation in the fluid filled bursa that cushions shoulder structures can lead to pain, swelling, and discomfort at night.
Frozen shoulder. Also called adhesive capsulitis, frozen shoulder occurs when connective tissue around the joint thickens and tightens, limiting movement and causing pain.
Arthritis. Wear and tear in the shoulder joint can lead to stiffness and aching that often intensifies at night.
Referred pain from neck. Neck issues such as arthritis or a herniated disc can radiate pain into the shoulder because of shared nerve pathways.
Sleeping position. The way you sleep, plus your pillow and mattress support, can increase strain on the shoulder.
How to relieve nighttime shoulder pain
Simple at home care can ease nighttime shoulder pain and help you sleep more comfortably.
Rest and activity modification. Take a few days to rest your shoulder and avoid over-stressing it with heavy overhead lifting or over-extending the joint. Doing so lowers the chance of a painful shoulder at night.
Medication. Reduce the shoulder pain with over-the-counter medications such as acetaminophen (Tylenol) or non-steroidal anti-inflammatory drugs. Check with your doctor before taking them.
Heat/ice therapy. Used properly, heat or ice therapy can tamp down pain and inflammation. An ice pack applied to the shoulder before bed can decrease swelling. If your shoulder feels stiff and sore, but not inflamed, try placing a heating pad on the shoulder to stimulate blood flow to tight muscles.
Change your sleeping position. Small adjustments can make a big difference.
- If you sleep on your back, place a small pillow or rolled towel under the painful shoulder to support a neutral position.
- If you sleep on your side, avoid lying on the affected shoulder. Sleep on the opposite side and hug a pillow in front of you, resting the top arm on the pillow to keep the painful shoulder elevated.
- If you sleep on your stomach, consider changing positions, as this posture often strains the shoulder.
Gentle stretching. Try gentle stretches and range of motion exercises before bed to warm up the shoulder muscles and maintain the joint’s mobility throughout the night.
As with any therapy, progress slowly and never go further than your pain tolerance allows. Consult with a physical therapist for appropriate exercises to ease shoulder pain.
When to see an orthopedic specialist in NYC
Nighttime shoulder pain may improve with home care and sleep changes. However, certain symptoms signal that it is time for an in depth evaluation.
- Waking up multiple times each night
- Difficulty with normal activities such as lifting, reaching, or getting dressed
- Worsening pain, weakness, or reduced range of motion
- Shoulder pain after a serious injury or fall
- Increasing swelling, redness, or warmth around the joint
An orthopedist can perform a physical examination or order imaging tests to determine the exact cause of your shoulder pain. The diagnosis will tell whether physical therapy, non-surgical methods (such as cortisone injections), or surgery can eliminate shoulder pain from your mornings.
Sleep peacefully with shoulder therapy
Restful sleep supports both physical and mental health. When shoulder pain wakes you repeatedly, it disrupts the recovery your body needs.
The doctors and staff at New York Bone & Joint Specialists are experts in all types of shoulder conditions. Let one of our physicians craft a plan incorporating physical therapy and other techniques to treat your nighttime shoulder pain so you can get back to living your best life. Contact us today for a consultation and a way back to great sleep.
FAQs
What causes nighttime shoulder pain if my shoulder feels okay during the day?
It’s easy to dismiss shoulder aches and pain when you’re distracted by work or other activities. The pain tends to increase when at rest because you notice it more. And when the pain wakes you at night, you definitely feel it more acutely. Your sleeping position may put excess pressure on the tendons and muscles of the joint, leading to more intense pain at night.
How do I relieve nighttime shoulder pain fast?
Over-the-counter medications like acetaminophen or non-steroidal anti-inflammatories can quickly stop the pain. Hot and cold therapy, gentle shoulder stretches before bed, and changing your sleeping posture are also beneficial. However, these treatments may only reduce the symptoms. A diagnosis of what is causing your shoulder pain will lead to long-term relief from nighttime shoulder pain.
What sleeping position is best for shoulder pain?
Back and side sleeping positions are best. Sleeping on your stomach is not recommended. Place a pillow under the affected shoulder when sleeping on your back. Side-sleepers should rest on the opposite shoulder with the painful shoulder elevated on a pillow.
Can neck problems cause nighttime shoulder pain?
It’s possible. Arthritis or a herniated disc in the neck can cause shoulder pain. Again, an orthopedist can make that determination.
When should I worry about nighttime shoulder pain?
When it doesn’t go away with rest or at-home treatments, or the pain worsens and your mobility is severely restricted. This is when it’s time to see an orthopedist.
