How to Sleep with Shoulder Pain: Tips for Comfort and Better Rest

Shoulder pain can make even the simplest tasks feel difficult, and it often doesn’t stop when the day is done. Nighttime can be particularly tricky. “Pain can make it hard to get the restful sleep your body needs,” says Dorian Logan, PT, DPT, a physical therapist at Hinge Health. “And when you’re not well-rested, you’re more likely to notice and feel your pain.”

The good news is that you can take steps to improve both your sleep and your shoulder discomfort, says Dr. Logan. A combination of gentle exercises, stretches, and a few adjustments to your sleep routine can make a big difference.

Keep reading for tips from Hinge Health physical therapists on how to sleep with shoulder pain.

Common Causes of Shoulder Pain When Sleeping

Shoulder pain at night is often linked to an underlying condition, explains Dr. Logan. Common ones include:

• Overuse. Straining muscles or tendons — whether from lifting too much at the gym or engaging in sports with repetitive overhead movements like swimming or tennis — can lead to stiffness and discomfort, especially when you’re less active at night.

• Shoulder bursitis. This occurs when the bursae — small, fluid-filled sacs that cushion your shoulder joints — become inflamed. This inflammation can cause pain, swelling, and tenderness, especially when you move your arm or lie on the affected side. Overuse, repetitive movements, or prolonged pressure on your shoulder are common triggers for bursitis.

• Rotator cuff pain. Discomfort in the rotator cuff — a group of muscles and tendons that help you move your arm — can stem from tendonitis or small tears. In some cases, the space between your shoulder’s top bone and rotator cuff tendons can narrow, causing irritation known as shoulder impingement. While this can be uncomfortable, it’s often manageable with simple treatments like stretching, strengthening exercises, and adjustments to your daily activities.

• Frozen shoulder. This condition limits your shoulder’s range of motion and develops in stages. “It’s often linked to surgery or prolonged immobility and happens when the tissues around your shoulder thicken and tighten, making movement progressively more difficult,” says Dr. Logan. 

• Osteoarthritis. Osteoarthritis in the shoulder joint occurs when the protective cartilage that cushions the ends of your shoulder bones changes over time. This can sometimes contribute to pain and stiffness.

If you have any of these conditions, you might notice that your shoulder pain feels worse at night, especially when lying in bed and trying to sleep. “When you’re less active, it’s common for your mind to focus on your discomfort,” says Dr. Logan. While factors like your mattress or sleeping position can contribute to pain, they’re usually not the primary cause, she adds.

Best Sleeping Positions for Shoulder Pain

There’s no one “right” sleeping position for shoulder pain — it’s all about what feels most comfortable for you. “We’re creatures of habit, so forcing a side sleeper to sleep on their back may not result in a good night’s rest,” says Dr. Logan. However, if shoulder pain tends to flare up at night, adjusting your sleeping position can help ease discomfort and help you figure out how to sleep with shoulder pain. Here are some tips from Hinge Health physical therapists to make your favorite sleeping position more shoulder-friendly. 

• On your back. This position can reduce pressure on your shoulders, making it a good option for many people. To improve comfort, Dr. Logan suggests sleeping with a small pillow under each arm for extra support. “Without this support, your arms can hang at your sides, which may contribute to shoulder discomfort,” she explains.

• On your side. “If you’re a side sleeper with shoulder pain, try lying on your non-sore side,” says Dr. Logan. To support the sore shoulder, place a pillow underneath your arm and hug it in front of you. This can help reduce strain and make side sleeping more comfortable.

• On your stomach. This can be a slightly less comfortable position for some people with shoulder pain, but if that’s your preferred position, you can modify it to ease pressure. Dr. Logan recommends placing a pillow under your pelvis to elevate your hips, which can relieve strain on your chest and shoulders. If possible, avoid tucking your hands under the pillow, as this can add unnecessary pressure to your shoulders.

Tips to Reduce Shoulder Pain While Sleeping

“Figuring out how to sleep with shoulder pain often involves a combination of strategies, both before bed and when you wake up,” says Dr. Logan. Here are some effective tips to help you sleep more comfortably. 

• Physical therapy. A targeted recovery program that includes stretching and strengthening exercises can significantly reduce shoulder pain, according to a review in the British Journal of Sports Medicine. A physical therapist can guide you through range-of-motion exercises to ease tightness and recommend strengthening and stabilization exercises for your shoulder. You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit.

• Experiment with ice or heat. For acute shoulder pain from a recent injury, ice can help reduce inflammation when applied before bed and in the morning, says Dr. Logan. For chronic conditions like osteoarthritis, heat may be more beneficial. “It’s perfectly fine to try both and go with whichever one feels best for you,” she notes.

• Prioritize good sleep hygiene. Creating an ideal sleep environment can make it easier to fall asleep and stay asleep. Dr. Logan recommends:

  • Using your bedroom for sleep and intimacy only. Do other activities, like reading or watching TV, in another room.

  • If you can’t fall asleep within 20 minutes, get up and do something relaxing in another room until you feel sleepy.

  • Sticking to a consistent sleep and wake schedule, even on weekends. It may be best to avoid naps if those interfere with nighttime sleep.

  • Steering clear of caffeine after lunch and alcohol close to bedtime, as both can disrupt sleep.

  • Exercising during the day. Note: Some people find it beneficial to avoid workouts within two hours of bedtime, though this isn’t true for everyone. 

  • Using tools like fans, white noise machines, blackout curtains, or eye masks to keep your room dark, quiet, and comfortable.

  • Turning off electronics at least an hour before bed to minimize blue light exposure.

• Try a self-massage. Use your hands, a foam roller, or a massage gun to relieve muscle tension and improve blood flow in your shoulder. “All of these methods can help reduce stiffness and discomfort,” says Dr. Logan. Research even suggests that massage guns may be just as effective as traditional massage for easing stiffness.

The above exercises are recommended by Hinge Health physical therapists to help treat and prevent shoulder pain when sleeping. Doing them before bed and in the morning can loosen up tight muscles, increase flexibility, and improve blood flow to your shoulders. Strengthening exercises, in particular, can help support the shoulder joint and reduce strain on sensitive tissues, making it easier to find a comfortable position at night. 

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

PT Tip: Roll It Up 

If you find yourself waking up on your sore shoulder no matter how hard you try to avoid it, Dr. Logan has a clever solution to help break the habit: “Place a rolled-up pair of socks in the pocket of your pajama pants on the same side as your sore shoulder,” she suggests. “This little trick encourages your body to naturally roll onto your back or your other side, keeping pressure off the painful shoulder while you sleep.”

How Hinge Health Can Help You

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program. 

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you. 

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you. 

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition. 

References 

1. Liaghat, B., Pedersen, J. R., Husted, R. S., Pedersen, L. L., Thorborg, K., & Juhl, C. B. (2022). Diagnosis, prevention and treatment of common shoulder injuries in sport: grading the evidence – a statement paper commissioned by the Danish Society of Sports Physical Therapy (DSSF). British Journal of Sports Medicine, 57(7), bjsports-2022-105674. doi:10.1136/bjsports-2022-105674

2. Martin, J. L., & Neubauer, D. N. (2024, October 17). Patient education: Insomnia treatments (Beyond the Basics). UpToDate. Retrieved from https://www.uptodate.com/contents/insomnia-treatments-beyond-the-basics

3. Alam, M., Abbas, K., Sharf, Y., & Khan, S. (2024). Impacts of Blue Light Exposure From Electronic Devices on Circadian Rhythm and Sleep Disruption in Adolescent and Young Adult Students. Chronobiology in Medicine, 6(1), 10–14. doi:10.33069/cim.2024.0004

4. García-Sillero, M., Benítez-Porres, J., García-Romero, J., Bonilla, D. A., Petro, J. L., & Vargas-Molina, S. (2021). Comparison of Interventional Strategies to Improve Recovery after Eccentric Exercise-Induced Muscle Fatigue. International Journal of Environmental Research and Public Health, 18(2), 647. doi:10.3390/ijerph18020647

5. van der Windt, D. A., Burke, D. L., Babatunde, O., Hattle, M., McRobert, C., Littlewood, C., Wynne-Jones, G., Chesterton, L., van der Heijden, G. J. M. G., Winters, J. C., Rhon, D. I., Bennell, K., Roddy, E., Heneghan, C., Beard, D., Rees, J. L., & Riley, R. D. (2019). Predictors of the effects of treatment for shoulder pain: protocol of an individual participant data meta-analysis. Diagnostic and Prognostic Research, 3(1). doi:10.1186/s41512-019-0061-x