Tips to Alleviate Shoulder Pain While Sleeping for Computer Users

Neck and shoulder pain while sleeping?

I previously developed poor posture while 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 because the pillow tends to shift during the night, causing discomfort in other areas.
I have changed my mattress and swim regularly each 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 before I finish my studies and return 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 lifts 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: 2019/10/03

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 advisable; the pillow should fill the gap in the neck and make slight contact with the shoulders.
The head and neck should be relaxed, presenting a natural position with a slightly retracted chin.
Placing a pillow under the arms can lead to tension in the shoulder and neck muscles, preventing relaxation.
Regardless of whether sitting or standing, one should maintain an upright posture with the head held high, chest out, chin tucked in, and shoulders naturally retracted.
Additionally, it is beneficial to regularly perform stretching exercises for the shoulder and neck muscles to avoid stiffness and prevent the sensation of shoulder pain.

Reply Date: 2019/10/03

More Info

To alleviate shoulder pain while sleeping, especially for those who spend long hours at the computer, it is essential to address both your sleeping posture and your daytime habits. Here are some tips that can help you manage and potentially reduce your shoulder pain:

1. Optimize Your Sleep Position
- Use the Right Pillow: The height and firmness of your pillow can significantly affect your neck and shoulder alignment. A pillow that is too high or too low can cause your neck to bend unnaturally, leading to discomfort. Ideally, your pillow should support your neck's natural curve and keep your head aligned with your spine. Consider using a contour pillow designed to support the neck.

- Arm Positioning: Instead of placing your arm under the pillow, try to keep your arms at your sides or use a body pillow to support your arm and prevent it from drifting forward. This can help keep your shoulder in a more neutral position.

- Sleep on Your Back: Since you are a back sleeper, ensure that your shoulders are flat against the mattress. You might also consider placing a small pillow or rolled towel under your knees to relieve pressure on your lower back, which can indirectly help your shoulders.

2. Adjust Your Sleeping Environment
- Mattress Quality: Ensure that your mattress provides adequate support. A mattress that is too soft may not support your spine properly, leading to poor alignment and increased pain. If you've recently changed your mattress and still experience pain, it might be worth considering a firmer option.

- Temperature Control: Sometimes, discomfort can be exacerbated by temperature. Ensure your sleeping environment is comfortable, as being too hot or too cold can lead to muscle tension.

3. Incorporate Stretching and Strengthening Exercises
- Daily Stretching: Incorporate gentle neck and shoulder stretches into your daily routine. Stretching can help relieve muscle tension and improve flexibility. Focus on stretches that target the trapezius, levator scapulae, and other shoulder muscles.

- Strengthening Exercises: Strengthening your shoulder and upper back muscles can help improve posture and reduce pain. Exercises like shoulder blade squeezes, wall angels, and resistance band exercises can be beneficial.

4. Take Breaks During the Day
- Frequent Breaks: As you mentioned, taking breaks every 30 minutes while using the computer is crucial. During these breaks, stand up, stretch, and move around to relieve tension in your shoulders and neck.

- Posture Check: Maintain good posture while sitting at your computer. Your chair should support your lower back, and your screen should be at eye level to avoid leaning forward.

5. Consider Professional Help
- Physical Therapy: If your pain persists, consider consulting a physical therapist. They can provide personalized exercises and treatments to address your specific issues.

- Massage Therapy: Regular massages can help relieve muscle tension and improve circulation in the affected areas.

6. Mindfulness and Relaxation Techniques
- Stress Management: Stress can contribute to muscle tension. Techniques such as deep breathing, meditation, or yoga can help reduce overall stress levels and promote relaxation, which may alleviate some of your shoulder pain.

7. Monitor Your Symptoms
- Keep a Pain Diary: Track your pain levels, activities, and any changes in your routine. This can help identify patterns and triggers that exacerbate your shoulder pain.

By implementing these strategies, you can create a more supportive environment for your shoulders while sleeping and during your daily activities. Remember that consistency is key, and it may take some time to see significant improvements. If your symptoms continue or worsen, seeking medical advice is essential to rule out any underlying conditions.

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