Shoulder Pain from Sleeping: What You Can Do About It

Waking up with shoulder pain can severely impact your sleep quality and limit your ability to function during the day. This type of discomfort—commonly referred to as shoulder pain from sleeping—often stems from poor sleeping positions, an old or broken mattress, insufficient pillow support, or a range of underlying shoulder conditions. Factors like rotator cuff tendinitis, bursitis, or scapular dyskinesis may go unnoticed until aggravated by sleep posture. By understanding the root causes and applying targeted solutions, including stretching, postural adjustments, and professional care, you can significantly reduce pain and improve your long-term shoulder health. Research involving nearly 500 middle-aged women revealed a strong connection between shoulder discomfort and reduced sleep quality. The findings indicate that effectively managing shoulder pain can play a vital role in enhancing overall sleep and nighttime restfulness.

Why You Might Wake Up With Shoulder Pain

Several key factors can lead to shoulder pain from sleeping, especially when they compromise the neutral spine alignment and natural positioning of the upper extremities during rest. A common cause is poor sleeping posture—such as keeping your arm overhead or tucked under your body—which can stress the rotator cuff tendons and surrounding structures. Prolonged compression force from consistently sleeping on your side, particularly the affected shoulder, can also lead to pain and inflammation. Additionally, a lack of adequate pillow support or sleeping on an old or broken mattress can misalign the spine and shoulder joint, contributing to muscle tension, shoulder joint swelling, and general discomfort upon waking. Studies have shown that interrupted or poor-quality sleep can worsen existing shoulder pain, leading to a vicious cycle—where discomfort hinders rest, and lack of restorative sleep heightens sensitivity to pain.

Medical Conditions That Can Cause Shoulder Pain at Night

Shoulder pain that disrupts sleep is often more than just poor positioning—it can be a symptom of an underlying medical issue. Conditions like rotator cuff injury, biceps tendinopathy, or shoulder impingement syndrome may flare up or worsen at night, especially when lying on the affected shoulder. Identifying these conditions is crucial for finding long-term relief and preventing further damage to the musculoskeletal system.

• Rotator cuff injuries: Tears or inflammation in the rotator cuff can cause pain, especially when lying on the affected side.​
• Biceps tendonitis: Inflammation of the biceps tendon can result in shoulder pain that worsens at night.​
• Bursitis: Inflammation of the shoulder bursa can cause sharp pain, particularly when pressure is applied during sleep.​
• Arthritis: Degenerative changes in the shoulder joint can lead to chronic pain and stiffness.​
• Frozen shoulder: Also known as adhesive capsulitis, this condition causes stiffness and pain that can intensify at night.​
• Shoulder impingement: Compression of shoulder tendons can lead to pain during certain movements and positions.​
• Shoulder instability: Loose shoulder joints can result in discomfort and a feeling of the shoulder “giving way.”​

How Sleeping Position Affects Your Shoulders

Your sleeping position plays a crucial role in shoulder health. Sleeping on your stomach can twist the neck and shoulders unnaturally, while sleeping on the affected shoulder can exacerbate pain. The optimal position is sleeping on your back with arms at your sides, which promotes spinal alignment and reduces shoulder strain. This posture also helps minimize compression force on the rotator cuff tendons, allowing the shoulder to rest in a neutral position. Over time, poor sleep posture can lead to chronic issues such as shoulder impingement syndrome, frozen shoulder, or even referred pain from the neck.

Practical Solutions for Shoulder Pain from Sleeping on Side

If you regularly experience shoulder pain from sleeping on side, there are several effective strategies that can help. These effective shoulder pain solutions are designed to address both mechanical stress and inflammation that result from improper sleep positioning. Many of these solutions focus on improving posture, reducing pressure, and supporting proper tendon flexibility during sleep. With small but impactful changes—such as using a body pillow, adjusting your sleeping position, or modifying your pre-sleep routine—you can significantly reduce nighttime pain and wake up feeling more refreshed.

• Change your sleep position: Try sleeping on your back to minimize pressure on the shoulders.​
• Use a pillow for better alignment: Place a pillow under your arm or between your knees to maintain proper alignment.​
• Choose the right pillow height and firmness: A pillow that supports the neck and keeps the spine aligned can reduce shoulder strain.​
• Adjust your mattress: A medium-firm mattress can provide adequate support and distribute weight evenly.​
• Practice good sleep hygiene: Maintain a consistent sleep schedule and create a comfortable sleep environment to promote restful sleep.​

10 Stretches and Exercises to Relieve Shoulder Pain

Incorporating specific stretches and exercises can help alleviate shoulder pain from sleeping, especially if stiffness or inflammation has built up overnight. These stretches for shoulder pain from sleeping are designed to target key areas of tightness and discomfort, promoting improved mobility and reducing nighttime pain. In particular, stretches for frozen shoulder relief are essential for improving range of motion and breaking up joint adhesions that limit mobility and increase nighttime discomfort.

Shoulder Blade Squeeze

Sit or stand with your back straight. Squeeze your shoulder blades together, hold for 5 seconds, and release. Repeat 10 times.​ This move helps stabilize the shoulder girdle and is excellent for correcting postural imbalances that develop from sleeping on your side. It also supports the recovery of rotator cuff injuries by strengthening the surrounding muscles.

Neck Release

Gently tilt your head toward one shoulder until a stretch is felt on the opposite side of the neck. Hold for 15 seconds and repeat on the other side.​ This stretch can help relieve referred pain from the neck, which is a common contributor to nighttime shoulder discomfort. It also reduces tension that can radiate into the upper back and shoulder region, especially after poor sleeping posture.

Wall Angels

Stand with your back against a wall, arms raised to shoulder height with elbows bent. Slowly raise and lower your arms, keeping them in contact with the wall. Repeat 10 times.​ This movement encourages neutral spine alignment and strengthens postural muscles that support the shoulder joint. It’s particularly helpful for addressing shoulder impingement syndrome and scapular instability.

Arm Circles

Extend your arms out to the sides and make small circles, gradually increasing the size. Perform for 30 seconds in each direction.​ This gentle motion increases tendon flexibility and circulation in the rotator cuff tendons, helping reduce stiffness and pain. It’s a perfect warm-up for people experiencing dull aches from shoulder pain from sleeping on side.

Doorway Stretch

Stand in a doorway with arms on the doorframe at shoulder height. Step forward slowly to stretch the chest and shoulders. Hold for 15 seconds.​ This helps counteract the rounded posture from side-sleeping and opens up the shoulder joint, reducing pressure. Regularly performing this stretch may help prevent biceps tendinopathy and shoulder bursitis.

Cross-Body Shoulder Stretch

Bring one arm across your body and use the opposite hand to gently pull the arm toward your chest. Hold for 15 seconds and switch sides.​ This is a highly effective stretch for rotator cuff tendinitis and relieves tightness from repetitive side-sleeping positions. It also promotes healthy movement across the shoulder joint and upper back.

Shoulder Rolls

Roll your shoulders forward in a circular motion 10 times, then reverse the direction.​ This exercise reduces muscle tension and promotes blood flow, which is critical in reducing an inflammatory response. It’s also helpful for improving awareness of shoulder alignment throughout the day and night.

Thread-the-Needle Stretch

On all fours, slide one arm under the opposite arm, lowering your shoulder to the ground. Hold for 15 seconds and repeat on the other side.​ This stretch targets the thoracic spine, releasing tension that contributes to frozen shoulder and limited range of motion. It also gently mobilizes the shoulder capsule without excessive strain.

Eagle Arms

Extend your arms in front of you, cross one arm over the other, and bend elbows so forearms are touching. Lift elbows to shoulder height and hold for 15 seconds.​ This position stretches the deltoids, traps, and upper back, all of which can become tight due to sleeping patterns and habits. It’s especially helpful for those experiencing arm weakness and stiffness in the upper extremities.

Pendulum Stretch

Lean forward, supporting yourself with one hand on a table. Let the other arm hang freely and swing it gently in small circles. Perform for 30 seconds.​ This passive movement is excellent for reducing shoulder joint swelling and pain caused by bursitis or rotator cuff injury. It’s a foundational part of many early physical therapy protocols for shoulder rehabilitation.

When Should You See a Doctor or Specialist?

You should consult a healthcare professional if shoulder pain from sleeping does not improve with home remedies or begins to interfere with your quality of life. Persistent pain, especially when accompanied by symptoms such as numbness, tingling, arm weakness, or a noticeable decrease in shoulder mobility, may signal a more serious condition like a rotator cuff injury, frozen shoulder, or shoulder instability. If the pain consistently disrupts your sleep or limits daily function, a thorough orthopedic assessment, including a shoulder examination and possibly imaging tests, may be necessary to determine the root cause and create an effective treatment plan. Ignoring these warning signs could lead to long-term damage to the musculoskeletal system and a more complex recovery process.

How Sustain Physical Therapy and Performance Can Help

At Sustain Physical Therapy and Performance, our team offers comprehensive care for individuals suffering from shoulder pain from sleeping, whether due to poor sleeping position, repetitive stress, or chronic conditions like osteoarthritis of the shoulder or biceps tendinopathy. We begin with a detailed evaluation of posture and shoulder alignment to identify biomechanical imbalances. Our registered physiotherapists then design personalized treatment plans that include manual therapy, corrective exercises, and non-surgical treatments tailored to your specific needs. We also emphasize patient education to empower you with knowledge on maintaining shoulder health and avoiding future episodes. As part of your recovery, we provide expert guidance on optimizing sleep ergonomics, including recommendations for pillow support, mattress adjustments, and sleeping patterns and habits to help reduce night-time shoulder strain and pain.

Conclusion

Shoulder pain from sleeping can significantly impact your quality of life. By understanding the causes and implementing targeted strategies, you can alleviate discomfort and prevent future issues. If pain persists, seeking professional help from specialists like those at Sustain Physical Therapy and Performance can provide effective relief and support your journey to recovery. Addressing contributing factors such as poor sleep posture, shoulder conditions, or an old or broken mattress can make a substantial difference in your nightly comfort. With the right combination of stretching routines, lifestyle adjustments, and professional care, including targeted stretches for shoulder pain from sleeping, you can restore mobility, reduce inflammation, and return to restful, pain-free sleep.

FAQs

How do you fix shoulder pain from sleeping?

Adjust your sleeping position, use supportive pillows, perform targeted stretches and exercises, and consult a physical therapist for personalized guidance.​

How long does shoulder pain last from sleeping wrong?

Duration varies; mild cases may resolve in a few days with self-care, while persistent pain may require professional intervention.​

What does bursitis in the shoulder feel like?

Bursitis typically causes sharp or aching pain in the shoulder, especially when moving the arm or applying pressure, and may be accompanied by swelling or tenderness.​