Shoulder Pain From Sleeping On Your Side: Causes, Treatments, And The Best Pillow Solutions

Is side sleeping causing shoulder pain every morning you wake up? Well! It's the most common joint problem among adults who mostly prefer sleeping in this position. While sleeping on the side is recommended for better spine alignment, improved breathing, and reduced snoring, it can lead to some severe discomfort if not done correctly.

Whether it's caused by rotator cuff injury, frozen shoulder, arthritis, or any other underlying medical condition, shoulder pain often causes stiffness and soreness in the morning after an uncomfortable night's sleep. Well! There can be various possible reasons for shoulder pain from side sleeping, but the type of pillow you use, mattress firmness, and your body posture play an important part in how your shoulder feels the next morning you wake up.

So, if you suffer from constant shoulder and neck pain, selecting the best pillow for neck and shoulder pain for side sleepers can make a real difference. A properly designed pillow aligns your spine in the right way, reduces pressure points, and eliminates muscle strain.

Let's try to understand some of the main causes of shoulder pain, treatment plans, and how investing in the best pillows for side sleepers with shoulder pain can enhance your sleep quality. 

What Causes Shoulder Pain During Side Sleeping? 

When you sleep on your side for prolonged hours, it puts excessive pressure on the shoulder joint. Over time, this added pressure compresses soft tissues, restricts blood flow, and can even cause inflammation in shoulder joints. This pain often worsens when your pillow or mattress doesn't properly support your body posture and can also lead to chronic pain. 

Image Source: Yandex

Poor sleeping position makes your neck bend unnaturally, which causes muscle strain that radiates toward your shoulder and upper back. While many people associate shoulder pain with underlying medical conditions, poor ergonomics is often the main culprit behind consistent shoulder pain.

Major Causes of Shoulder Pain While Sleeping On the Side

Some of the major causes of side sleeping shoulder pain include: 

1. Unsupportive Pillow

Most people don’t consider it, but using the wrong, unsupportive pillow often leads to shoulder pain in side sleepers. When your pillow doesn't provide adequate support for the head and neck, your spine falls out of alignment. Over time, this misalignment causes unnecessary strain on your shoulder muscles and joints.

• Pillows that are too flat allow your head to sink too low, creating a shoulder over-tilt.

• Pillows that are too thick elevate your head too high, putting too much bend in your neck.

• Similarly, Pillows that are old or soft lose their firmness and do not provide consistent support.

Selecting the best pillows for side sleepers with shoulder pain ensures your head and neck always remain aligned with your spine. It reduces the chances of shoulder compression and reduces muscle tension. 

2. Inadequate Mattress Firmness

Your mattress determines how well the pressure is distributed across your body. A mattress that is too firm or too soft can be a strong trigger for shoulder pain. 

• An overly firm mattress will press into the shoulder joint.

• An overly soft mattress allows the torso to sink, twisting the spine.

• A medium-firm mattress provides a perfect balance for most side sleepers.

The mattress offers contouring support. A medium-firm Memory Foam paired with a side sleeper pillow for shoulder pain perfectly aligns your upper body throughout the night's sleep. 

3. Poor Sleeping Posture

Even if you do purchase the right mattress and bedding, posture still matters. Many side sleepers don't realize that they twist their torso or sleep with one arm underneath their pillow. This can create a muscle imbalance and compress nerves, leading to numbness and pain. 

The best sleeping position for neck and shoulder pain is one that keeps your neck, head, and spine in a straight line without putting too much pressure on the shoulder.

4. Pre-Existing Shoulder or Neck Conditions

While not always, conditions like rotator cuff injury, frozen shoulder, and bursitis can worsen if you continue sleeping on the affected side. 

5. Muscle Imbalance or Tightness

Tension from a lack of flexibility in the shoulders, neck, or upper back can limit your range of motion, which results in pain when your shoulder is in a compressed position for hours. You can loosen tension gradually using gentle stretches and strengthening exercises.

Ergonomic Solutions For Shoulder Pain From Sleeping On the Side 

Shoulder Pain from side sleeping can worsen over time if not properly taken care of. Your pillow and overall bedding play a vital role in preventing and treating shoulder pain. Here is everything you need to consider when choosing the best pillow for neck and shoulder pain for side sleepers:

• Pillow Loft (Height)

For side sleepers, generally a medium-to high-loft pillow can exactly fill the gap between the head and the mattress. It keeps your spine in line and prevents your shoulder from collapsing. 

• Firmness Level

Note that a pillow that is too soft won't provide adequate support for your head. Similarly, a pillow that is too firm may increase the pressure. Go for medium-firm pillows if you are a constant side sleeper. 

• Filling Type

Memory Foam: Conforms to your head and neck, keeping them aligned.

Latex: Provides excellent support and durability, a great choice for side sleepers.

Feather or Down: Soft, but may not provide enough structure for shoulder support.

• Ergonomic Contoured Design

The best side sleeper pillow for shoulder pain often comes in a curved shape that cradles the head while providing optimal support for the neck, maintaining proper posture, and minimizing shoulder compression. 

Image Source: MedCline

Effective Treatments For Shoulder Pain From Side Sleeping

If your shoulder pain is mild, some simple treatments can alleviate the discomfort. However, if the pain lasts for a long time, it must be evaluated by a medical professional. Some of the major home and professional treatments may include: 

• Change Sleeping Position: Try sleeping on your back if side-sleeping constantly hurts your shoulder. However, if you are a permanent side-sleeper, try changing the side left/right. Avoid putting pressure on the affected side. 

• Try Heat or Ice Therapy: Use an ice pack and a heating pad for at least 15-20 minutes on the affected shoulder to relax tight muscles and reduce the chances of inflammation.

• Stretch Before Bed: Doing neck stretches, performing shoulder rolls, and gentle stretching can help relieve muscle tension.

• Take a massage: A relaxing shoulder massage can help release tension from the affected area. 

• Corticosteroid Injections: These help in reducing severe inflammation. Consult the doctor before use. 

• Ergonomic Assessment: Specialists can recommend bedding suited to your body type and sleeping style.

Conclusion

Shoulder pain from side sleeping doesn't always mean you need to change your preferred sleeping positions; you just need to optimize it in the right way. By selecting the best pillow for neck and shoulder pain for side sleepers, maintaining a proper alignment, and ensuring your mattress offers targeted support, you can eliminate shoulder pain. Your shoulder deserves proper rest, and a well-designed side sleeper pillow for shoulder pain ensures your neck and shoulder stay supported all night.

Remember, a comfortable sleep starts with a good body alignment, so invest in the best pillows for side sleepers with shoulder pain and wake up refreshed and stress-free every morning.

Looking for the best side sleepers' pillows for shoulder pain? MedCline provides clinically proven relief with its patented Shoulder Relief System. Our special product comes in an ergonomic design that offers support for your head and shoulder’s natural alignment while reducing pressure points. Whether it's shoulder pain, neck stiffness, or numbness from side sleeping, our product promises to offer lasting comfort and pain-free, restorative sleep every night.

Frequently Asked Questions (FAQs)

1. What is the best pillow for neck and shoulder pain for side sleepers?

The best pillow for neck and shoulder pain for side sleepers keeps your spine aligned, supports neck curvature, and relieves shoulder pressure. You'll enjoy comfort and alignment with a contoured or memory foam pillow.

2. How do I choose the best pillows for side sleepers with shoulder pain?

To select the best pillows for side sleepers with shoulder pain, you want to look for medium firmness, ergonomic contouring, and loft height. The supportive design holds a spinal alignment during sleep and lowers compression on the shoulder.

3. Which pillow for side sleeper shoulder pain works? 

The best pillow for side sleeper shoulder pain will have an ergonomic cut-out or wedge design. It supports your neck, relieves shoulder pressure, and promotes appropriate posture while you sleep, enabling pain-free rest all night.

4. What is the ideal way to sleep to relieve neck and shoulder pain?

The ideal way to sleep to relieve neck and shoulder pain is to sleep on your side with a supportive pillow that fills the gap at your shoulder or to sleep on your back so that your spine is aligned, which helps to effectively reduce stiffness, soreness, and muscle strain.

5. Will a neck and shoulder pain side sleeper pillow make stiffness decrease?

Yes, a pillow for neck and shoulder pain side sleepers can absolutely help reduce that morning stiffness by creating spinal alignment and improving blood flow, as well as alleviating pressure points, ensuring the neck and shoulders remain relaxed and supported while sleeping.