How To Sleep On Your Side Without Shoulder Pain

How To Sleep On Your Side Without Shoulder Pain

Did you know over 74% of adults prefer to sleep on their sides? It’s a popular choice for good reason—it supports spinal alignment and can reduce snoring. But for many, side sleeping also brings an unwelcome companion: shoulder pain.

The good news? You can enjoy the benefits of side sleeping without the pain. With a few adjustments to your sleep posture and the right support, you can wake up feeling refreshed instead of sore.

Here’s everything you need to know about avoiding shoulder pain as a side sleeper.

Can Side Sleeping Cause Shoulder Pain?

Yes, it can. When you sleep on your side, your shoulder bears much of your body weight. This creates pressure that compresses the soft tissues and nerves, which can lead to aches or even injury over time. Poor alignment makes the problem worse, as your muscles and joints strain to compensate.

A study in the Journal of Manipulative and Physiological Therapeutics found that 67% of people with shoulder pain consistently slept on the affected side, showing just how linked side sleeping and shoulder discomfort can be.

Should joint diagram

Common Shoulder Injuries Linked to Side Sleeping

If shoulder pain from sleeping persists, it might be more than just an ache. Here are some common conditions side sleepers may face:

  • Shoulder Bursitis: Inflammation of the bursae (fluid-filled sacs) from prolonged pressure.
  • Rotator Cuff Injuries: Tendon inflammation or strain from repetitive stress.
  • Shoulder Impingement Syndrome: Tissues rubbing against bones due to misalignment.
  • Frozen Shoulder: Thickened connective tissue that leads to stiffness and reduced mobility.
  • Osteoarthritis: Wear and tear on cartilage that worsens with poor posture.

These conditions highlight why it’s crucial to optimise your sleeping position.

How To Sleep On Your Side Without Hurting Your Shoulder

To sleep comfortably on your side, focus on maintaining proper alignment and reducing pressure on your shoulder. Follow these steps for a pain-free night:

  1. Choose the Right Pillow
    A supportive pillow is essential. The Selene Sleep-Perfect Pillow keeps your neck and spine aligned, reducing strain on your shoulders.

  2. Use a Leg Pillow
    Placing a pillow between your knees, like the Sidekick™, helps align your hips and lower back, taking pressure off your shoulders.

  3. Switch Sides Regularly
    Avoid sleeping on the same side every night. Alternating sides prevents overuse of one shoulder.

  4. Adjust Arm Placement
    Keep your arm slightly forward or rest it on a pillow. Avoid tucking it under your head or body.

  5. Invest in a Supportive Mattress
    Medium-firm mattresses with memory foam provide even weight distribution and prevent pressure points.

Which Side Is Better for Sleeping?

Both sides have benefits, but your health may determine the best option:

  • Left Side: Often recommended for digestion, heart health, and reducing acid reflux.
  • Right Side: May feel more comfortable for individuals with certain conditions or injuries.

If you have shoulder pain, always avoid sleeping on the affected side.

Tips To Alleviate Shoulder Pain From Sleeping

While adjusting your posture is crucial, other lifestyle changes can also help:

  • Stretch Daily: Gentle shoulder stretches improve flexibility and reduce tension.
  • Stay Active: Regular exercise strengthens muscles and improves circulation.
  • Eat an Anti-Inflammatory Diet: Foods like salmon, leafy greens, and turmeric can reduce inflammation.
  • Apply Heat Therapy: A heating pad relaxes tight muscles and improves blood flow.
  • Use Ergonomic Sleep Products: High-quality tools like the Selene Sleep-Perfect Pillow and Sidekick are designed specifically for side sleepers.

When To Seek Professional Help

If shoulder pain persists for more than two weeks, consult a healthcare professional. Sudden or severe pain, swelling, or loss of motion warrants immediate medical attention.

Why Selene Sleep Solutions Work

At SleepSelene, we understand the importance of restorative, pain-free sleep. That’s why our products are crafted with precision and backed by science to provide the support side sleepers need.

Explore our range of sleep solutions and experience the difference for yourself.

Final Thoughts

Side sleeping doesn’t have to come with shoulder pain. With the right posture and tools, you can enjoy the comfort of your favourite position without the discomfort. Take the first step toward better sleep with SleepSelene—because waking up sore shouldn’t be part of your morning routine.

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