Once we cross the 30s, we encounter a slew of body pains and aches that we were not previously accustomed to. Pain from abnormal movement, prolonged recovery from minor injuries, aches from sudden movements, and occasional neck and back are common. However, there are a few conditions that can happen to anyone and everyone, irrespective of age – shoulder pain after a night of sleep is one such condition. If you have been previously experiencing this condition and seek comfort, this blog is for shoulder pain from sleeping.

With inputs from an orthopaedic surgeon and the best shoulder replacement specialist in Mumbai, Dr. Chirag Patel, we aim to relieve you from this debilitating pain with a few tips. Read on to learn how.

6 Tips Ease and Get Rid Of Shoulder Pain From Sleeping:

1. Adjust your sleeping position: Sleep on your back or the side opposite the painful shoulder. If you have to sleep on your side, place a supportive pillow between your arms to stabilize the sore shoulder in a neutral position.
2. Utilize a supportive pillow: Invest in a high-quality, ergonomic pillow that offers optimal support to your neck and shoulders. Look for pillows specially designed for side or back sleepers, as they can ensure proper alignment and provide unparalleled comfort.
3. Apply heat and cold therapy: Pamper your shoulder with the convenient warmth of a heating pad or a luxuriously warm towel. Indulging in this heat therapy will effectively relax your muscles and provide much-needed pain relief. Alternatively, you can use an ice pack delicately wrapped in a soft cloth for cold therapy to combat inflammation, numbing the area and alleviating discomfort adequately.
4. Engage in gentle shoulder stretches: We advise you to perform gentle stretches to enhance your flexibility and ease your tense muscles. You can perform shoulder rolls, fluid arm circles, and cross-body stretches. However, avoid stretches that might exacerbate the pain, maintaining a delicate balance of comfort and relief.
5. Maintain good posture during the day: Poor posture contributes to shoulder pain and, more importantly, triggers a cycle of events that spoils the balance of the body. Especially overuse of electronic devices in prolonged poor posture can exacerbate pain. So be mindful of your posture while sitting, standing, and particularly when working in front of a laptop and using an electronic device.  Make sure your workspace is set up properly to maintain proper workplace ergonomics.
6. Consider physical therapy to ease the pain: Despite adhering to the above tips, if the pain persists, it could be beneficial to consult a therapist specializing in treating shoulder-related issues. Even regular physical therapists can also help as they regularly work with patients suffering from shoulder pain. A therapist can assess your condition, provide specific shoulder exercises, and recommend other possible treatments to ease and address the cause of your shoulder pain.

We advise you to incorporate the above and adopt these habits to ease shoulder pain. If, even after adhering to all the above tips if your shoulder pain persists, it is highly recommended to consult an orthopaedic surgeon or shoulder pain specialist at the earliest. Given shoulder is a highly sensitive joint, it needs only minor adjustments, but they are required at a swifter pace, i.e., early into the condition. Shoulder replacement specialist and orthopaedic surgeon Dr. Chirag Patel is an expert in treating shoulder pain problems, so if you are in Mumbai, you can contact him.