How to Overcome a Side Sleeper Shoulder Pain

... Credit :
Jane Taylor in Health & Wealth

Last updated: 16 January 2020, 07:24 GMT

Do you like sleeping on your side a lot but you have been having body pain problems? Have you been feeling as though you are already tired even when you just woke up from a long and deep slumber? You must have been suffering from a side sleeper shoulder pain.

Shoulder Pain From Sleeping on One Side

There are various possible causes of shoulder pain. One of these causes which are obviously the most common is when you sleep on your side for a long period of time without moving. The pain you experience when that happens has something to do with your rotator cuff. Your rotator cuff is the group of muscles and tendons that stabilize your shoulder.

The most common causes of shoulder pain from sleeping on one side that relates to your rotator cuff is the rotator cuff tendinosis and rotator cuff tear. Rotator cuff tendinosis and tears can lead to something serious when not treated immediately because this condition will not only give you pain but will also weaken your shoulders over time. When that happens, you will no longer be able to do everything you used to do which means your daily activities will be limited.

If you are the type of person who cannot sleep comfortably if you are not laying on your side, but you also want to make sure you do not develop any body pain especially shoulder pain, there are many things that you can do to overcome negative side sleeping effects.

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How to Overcome a Side Sleeper Shoulder Pain

There are many things that you can do to help you overcome your side sleeper shoulder pain. Some may not immediately get rid of your pain like what painkillers do, but doing these things will definitely help you recover, and hopefully, help you become resistant to any pain and injuries in the future.

 1. Using the Best Pillow

One of the most important accessories when sleeping is the pillow. It is also one of the things responsible for giving you absolute comfort and thus providing you better sleep. When you are a side sleeper, there are certain pillows that can help you sleep conveniently and try to prevent you from having any kind of body pain after.

I have been on and off the grid trying to find the best pillow for neck pain, shoulder pain and back pain lately. Thankfully, I was able to discover that there really are pillows specially designed for side sleepers.

2. Positioning Your Pillow Properly

Now that you know you need the most suited and perfect pillow and mattress for you, you also need to consider positioning your pillow in the right places. Here are the places where you can position your pillow while you sleep on your side:

  1. Between the knees. This will help you keep your hips in proper alignment.
  2. Behind your back. Sleeping on your side can cause tension in your back. When you place a pillow behind your back, it helps provide complete support that will keep your spine in the proper position without straining your muscles.
  3. In front of your stomach. Putting a pillow in front of your stomach will also help you get proper body support and most importantly, comfort while you sleep.

3. Using the Best Mattress

You have to remember that just like having the best pillow, getting the best mattress suited for you will also help a lot in achieving your most comfortable state while sleeping. There are different types of mattresses that you may consider. There are latex mattresses, spring mattresses, and even memory foam mattresses.

It is very important that you know what type of mattress you should have. This is because there are certain mattresses that are highly sensitive to pressure points, ones that preserve the natural alignment of your body and gently accommodates your natural curves. If you are unable to get the right type of mattress, this will lead to discomfort while you sleep and eventually will give you shoulder pain, neck pain, body pain, and so on.

There are beds that are not fit for side sleepers. Hence, you need to see very well if the bed you have is good for you. Latex mattresses and Memory Foam Mattresses are both perfect for side sleepers. This is because these types of mattresses are a lot softer than other types and they are designed to relieve pressure points. When the mattress is soft, it normally curves to the shape of your body.

There are mattresses that are mainly created and designed to make you feel very comfortable. Latex mattresses will greatly support the natural curve of your body when you lay on it. Memory foam mattresses, on the other hand, will tend to cradle every part of your body that it has contact with.

Both of these types help distribute weight and pressure evenly all throughout the bed surface. They will then provide support for your shoulders and hips and prevent muscle pain.

4. Taking Precautionary Home Remedies

If you ever develop shoulder pain or neck pain due to sleeping on your side, there are many various home remedies that you can try to help you alleviate your pain. You can put a cold compress on your affected area, get a massage and if it becomes worse, take a painkiller or anti-inflammatory medication.


Sleeping on your side is not too bad at all, especially when it helps you a lot in getting sleep immediately. However, to prevent side sleeper shoulder pain and other types of body pain, you have to make sure you exercise proper sleeping position and get the right sleeping gear. I hope that these simple tips will help you a lot in achieving that.

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