How to Alleviate Shoulder Pain While Sleeping for Computer Users

Neck and shoulder pain while sleeping?

I previously developed poor posture from using the computer (long-term use of the mouse with my left hand and my arm extended forward), which caused my left neck and shoulder to lean forward.
I am a back sleeper.
After lying on my back for a while, I often feel my left shoulder lifting forward (similar to the mouse position) instead of lying flat on the bed, and I wake up with significant soreness in my left shoulder.
I tried placing a pillow under my arm, but I still experience soreness in my left shoulder upon waking, as the pillow tends to shift during the night, causing discomfort in other areas.
I have changed my mattress and swim regularly every week, but I still wake up every morning with soreness in my left shoulder.
I have had poor computer posture for many years until I learned about it from a doctor in Taiwan six months ago.
I still have a year left in my studies before returning to Taiwan.
What can I do to help my left shoulder relax and lie flat on the bed for several hours while I sleep? I have been mindful to get up and move every half hour while using the computer, but after a few hours of sleep at night, my left arm becomes stiff and tends to lift forward.
What should I do while sleeping to avoid waking up in the middle of the night with shoulder pain?

David, 30~39 year old female. Ask Date: 2019/10/02

Dr. Wang Zhaomin reply Rehabilitation

When adopting a supine sleeping position, it is important to provide adequate and appropriate support for the neck.
A pillow that is either too high or too low is not suitable.
The pillow should fill the gap in the neck and make slight contact with the shoulders, allowing the head and neck to relax in a natural position with a slight chin tuck.
Placing a pillow under the arms can make it difficult for the shoulder and neck muscles to relax.
Whether sitting or standing, one should maintain an upright posture with the head held high, chest out, chin tucked, and shoulders naturally retracted.
Additionally, it is advisable to regularly perform stretching exercises for the shoulder and neck muscles to prevent stiffness and avoid the sensation of shoulder pain due to forward shoulder posture.

Reply Date: 2019/10/02

More Info

To alleviate shoulder pain while sleeping, especially for individuals who spend long hours at a computer, it's essential to address both your sleeping posture and your daily habits. Here are several strategies that can help you achieve a more comfortable and pain-free sleep:

1. Optimize Your Sleeping Position
Since you are a back sleeper, it's crucial to ensure that your neck and shoulders are properly supported. Here are some tips:
- Choose the Right Pillow: Your pillow should support the natural curve of your neck. A medium-loft pillow that keeps your head aligned with your spine is ideal. Avoid pillows that are too high or too flat, as they can cause your neck to bend unnaturally.

- Use a Body Pillow: Placing a body pillow or a smaller pillow beside you can help keep your shoulders in a neutral position. You can hug the pillow to prevent your shoulder from rolling forward.

- Arm Positioning: Instead of placing your arm under the pillow, try placing it alongside your body or resting it on a pillow next to you. This can help reduce strain on your shoulder.

2. Adjust Your Sleep Environment
- Mattress Quality: Ensure your mattress provides adequate support. A mattress that is too soft may not support your spine properly, leading to misalignment and discomfort.

- Temperature Control: Sometimes, discomfort can be exacerbated by temperature. Make sure your sleeping environment is cool and comfortable.

3. Daily Habits and Ergonomics
- Ergonomic Workspace: Since your shoulder pain is likely related to prolonged computer use, ensure your workstation is ergonomically designed. Your monitor should be at eye level, and your chair should support your lower back. Keep your arms at a 90-degree angle when typing.

- Frequent Breaks: Continue taking breaks every 30 minutes to stretch and move around. Incorporate shoulder and neck stretches to relieve tension.

- Strengthening Exercises: Engage in exercises that strengthen your shoulder and upper back muscles. This can help improve posture and reduce the tendency for your shoulders to roll forward. Swimming is excellent for this, but consider adding specific shoulder exercises like rows and external rotations.

4. Stretching and Relaxation Techniques
- Pre-Sleep Routine: Incorporate gentle stretching or yoga before bed to relax your muscles. Focus on stretches that target the neck, shoulders, and upper back.

- Heat Therapy: Applying a warm compress or heating pad to your shoulder before bed can help relax tight muscles and alleviate pain.

5. Consult a Professional
If your shoulder pain persists despite these adjustments, consider consulting a physical therapist or a chiropractor. They can provide personalized assessments and treatments, including manual therapy and tailored exercise programs.

6. Consider Sleep Aids Cautiously
While medications like muscle relaxants may provide temporary relief, they should be used cautiously and under the guidance of a healthcare professional. Non-pharmacological approaches, such as relaxation techniques and physical therapy, are often more sustainable solutions.

Conclusion
Improving your sleep posture and daily habits can significantly reduce shoulder pain associated with computer use. By making these adjustments and incorporating regular stretching and strengthening exercises, you can create a more supportive environment for your body, leading to better sleep quality and reduced discomfort. If pain persists, seeking professional advice is essential to address any underlying issues effectively.

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