Shoulder Pain: Causes, Remedies, and Sleep Tips

Shoulder issues

Hello Doctor: Sometimes when I wake up, I experience pain in my shoulders and neck.
I'm not sure if it's due to my sleeping position or my pillow.
At times, the pain in my shoulder can be quite severe, and currently, my right shoulder is very painful, making it difficult to sleep.
I've had this issue before, and taking medication helped me feel better the next day, but I'm concerned that this could lead to long-term problems.
What solutions do you recommend for my situation? Should I just wait it out until it improves tomorrow? My right shoulder feels a bit stiff right now.
Is there anything I should take to help with this? Thank you for reading, Doctor.

Xiao Jie, 10~19 year old female. Ask Date: 2022/07/27

Dr. Shen Boquan reply Orthopedics

Hello, if there is no obvious injury, the most likely cause is inflammation of the soft tissues (such as muscles or tendons) due to overuse or poor posture.
Please pay attention to any numbness or weakness in the upper limbs; if present, be cautious of cervical osteophyte issues.
Reduce stimuli such as excessive use of mobile phones or computers.
If the pain persists, appropriate use of medications, such as oral or topical anti-inflammatory pain relievers, should help alleviate the discomfort.
Wishing you good health.
Best regards, Shen Baiquan.

Reply Date: 2022/07/27

More Info

Shoulder pain can be a frustrating and debilitating issue, especially when it interferes with sleep. Based on your description, it seems that your shoulder and neck pain could be attributed to several factors, including poor sleep posture, inadequate pillow support, and possibly underlying musculoskeletal issues. Let's delve into the potential causes and remedies for your shoulder pain, as well as some tips for improving your sleep quality.

Causes of Shoulder Pain
1. Poor Sleep Posture: One of the most common reasons for waking up with shoulder and neck pain is sleeping in an awkward position. If you tend to sleep on your side with your arm under your head or body, this can lead to muscle strain and nerve compression. Additionally, sleeping on a mattress that does not provide adequate support can exacerbate these issues.

2. Pillow Support: The type of pillow you use can significantly impact your neck and shoulder alignment. A pillow that is too high or too low can cause your neck to bend unnaturally, leading to discomfort. It's essential to choose a pillow that supports the natural curve of your neck.

3. Muscle Strain: Activities that involve repetitive overhead movements or prolonged periods of poor posture, such as working at a computer, can lead to muscle strain in the shoulders and neck. This can result in conditions like myofascial pain syndrome or shoulder impingement.

4. Injury or Inflammation: Conditions such as rotator cuff tendinitis, bursitis, or even a tear in the rotator cuff can cause significant shoulder pain. If you notice a clicking sound or feel pain during specific movements, it may indicate an underlying injury.

Remedies for Shoulder Pain
1. Adjust Your Sleep Position: Try to sleep on your back or on the side opposite to the painful shoulder. If you prefer side sleeping, use a supportive pillow that keeps your neck aligned with your spine. Avoid placing your arm under your head.

2. Choose the Right Pillow: Opt for a pillow that provides adequate neck support. Memory foam or cervical pillows can help maintain proper alignment. Experiment with different types of pillows to find one that works best for you.

3. Heat and Cold Therapy: Applying heat can help relax tense muscles, while cold therapy can reduce inflammation. You can alternate between hot and cold packs for relief.

4. Gentle Stretching and Strengthening Exercises: Incorporate gentle neck and shoulder stretches into your daily routine. Strengthening exercises for the shoulder muscles can also help prevent future injuries. However, avoid any movements that cause pain.

5. Over-the-Counter Pain Relief: Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can help reduce pain and inflammation. However, consult with a healthcare professional before starting any medication, especially if you have underlying health conditions.

6. Physical Therapy: If your pain persists, consider seeking help from a physical therapist. They can provide tailored exercises and treatments to address your specific issues.

Improving Sleep Quality
1. Establish a Sleep Routine: Go to bed and wake up at the same time every day to regulate your body's internal clock.
2. Create a Comfortable Sleep Environment: Ensure your bedroom is conducive to sleep—dark, quiet, and cool. Consider using blackout curtains or white noise machines if necessary.

3. Limit Screen Time Before Bed: Reduce exposure to screens at least an hour before bedtime, as the blue light emitted can interfere with melatonin production and disrupt sleep.

4. Practice Relaxation Techniques: Engage in relaxation exercises such as deep breathing, meditation, or gentle yoga before bed to help calm your mind and body.

5. Stay Hydrated and Maintain a Balanced Diet: Ensure you are drinking enough water throughout the day and eating a balanced diet rich in vitamins and minerals to support muscle health.

If your shoulder pain continues or worsens, it is crucial to consult a healthcare professional for a thorough evaluation. They can help identify any underlying conditions and recommend appropriate treatments. Remember, addressing the root cause of your shoulder pain is essential for long-term relief and improved sleep quality.

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