How To Sleep With A Frozen Shoulder With Sleeping Positions

Shoulder pain is never fun, but a frozen shoulder is a seriously frustrating situation.

A frozen shoulder (also known as adhesive capsulitis) is a painful condition that can significantly affect your quality of life, especially when getting good sleep.

The intense pain and limited movement caused by a frozen shoulder make it hard to find a comfortable sleeping position. This often results in restless nights and leaves one feeling groggy and fatigued the next day.

There’s an end in sight. Investigating the cause of your nighttime discomfort and knowing the best sleeping positions for a frozen shoulder can help you get the rest you need to recover.

Why Does My Shoulder Hurt More at Night with a Frozen Shoulder?

If you’ve noticed that your shoulder pain worsens at night, you’re not alone. Many people with a frozen shoulder experience increased discomfort after lying down. Here are a few reasons why.

Reduced Blood Flow

While you sleep, blood circulation naturally slows, reducing the delivery of oxygen and nutrients to the shoulder and worsening the pain and stiffness of a frozen shoulder.

Additionally, your body undergoes various natural nocturnal processes during sleep, such as hormonal fluctuations, fluid retention, and decreased movement. Sometimes, these can worsen frozen shoulder pain.

Inflammation & Fluid Retention

The natural nocturnal processes mentioned above can also lead to increased inflammation and fluid build-up in the affected area, contributing to more intense pain in the shoulder.

Studies have shown there’s a link between inflammation, as it can sensitise pain receptors and even worsen chronic pain. However, research has also demonstrated that inflammation can sometimes aid pain via anti-inflammatory cell responses (Fang et al., 2023).

Prolonged Immobility

When you’re lying still for long periods, your shoulder joint becomes immobilized, which can lead to further stiffness.

Limited movement can worsen symptoms for someone with a frozen shoulder, making it harder to begin the day without more pain or restricted mobility.

Best Sleeping Positions For A Frozen Shoulder

Looking for the best way to sleep with a frozen shoulder?

Healthy sleeping positions are your first line of defence. But you should also consider assistance through pillow support and a pre-sleep routine.

Sleeping Position

Adopting a healthy sleeping position is key to most nighttime aches and pains. For the best results, your spine should be aligned, and any stress or pressure should be taken off the frozen shoulder.

• Sleeping on your back — Sleeping on your back reduces pressure on the affected shoulder, offering relief when proper alignment is maintained. Back sleeping is very good for your posture in general, but it may take some time to learn. Supporting the arm with a pillow can further alleviate strain.

• Side sleeping on the unaffected side — If you sleep on your unaffected shoulder or side, use a pillow to support the painful arm and prevent awkward positioning. A pillow behind your back can also stop you from rolling onto the affected shoulder at night. You should also follow proper side sleeping techniques to avoid neck or back pain.
  

Pillow Support

Good sleep posture isn’t only built by positioning. The right pillow is crucial for proper neck and shoulder alignment during sleep.

For a frozen shoulder, the best way to reduce pain is to sleep on the unaffected side while hugging a body pillow or using an adjustable pillow. These keep your body in alignment while taking pressure off the shoulder.

The NHS also recommends a pillow behind your lower back while sitting (NHS Choices, 2019).

Comfort and pain relief vary from person to person, so an adjustable pillow is a reliable strategy for finding bespoke relief.

Pre-Sleep Routine

Your pre-sleep routine (or sleep hygiene) affects the quality of your rest more than you’d expect.

Beyond creating a calming bedroom and avoiding screens for an hour before bed, you should also experiment with gentle stretching and heat or cold therapies to minimise pain.

Always discuss stretching and new exercises with a doctor before starting a new routine.

Extra Help for Sleeping with Shoulder Pain

Optimising your nighttime routine is helpful, but there are some additional methods you can use to relieve shoulder pain when sleeping.

Firstly, pain relief (e.g., ibuprofen or paracetamol) can be taken to reduce aches and pains.

However, you shouldn’t ever rely on these—over-the-counter pain medications are a short-term solution, and you should speak to your GP if your pain lasts for more than three days while taking paracetamol (NHS Inform, 2024).

Other popular shoulder pain at night remedies include beep breathing and meditation techniques. These help you relax and get into a sleepy mood, allowing you to fall asleep easier with a frozen shoulder.

Unsure where to start? Apps, like Headspace, have guided meditations and tutorials for beginners.

When to Visit a Professional

If your shoulder pain persists or worsens despite at-home measures, it’s time to consult a healthcare provider.

Chronic shoulder pain can be indicative of underlying issues such as rotator cuff injuries, arthritis, or other conditions that require specialized treatment.

Your GP will refer you to a physical therapist or specialist who can evaluate your condition and recommend appropriate interventions (e.g., physical therapy, medications, or surgery).

Last Thoughts

Staring at the ceiling with a frozen shoulder is no fun. But if you’re here, we don’t need to convince you of that! Hopefully, these sleeping with shoulder pain solutions have inspired you to make healthy changes.

Healthy sleeping positions and supporting aids can make a world of difference. Start exploring your options now with the Groove Pillow.

Or jump to our Trust Pilort reviews to see what others think.

REFERENCES

• Fang, X.-X., Zhai, M.-N., Zhu, M., He, C., Wang, H., Wang, J. and Zhang, Z.-J. (2023). Inflammation in pathogenesis of chronic pain: Foe and friend. Molecular Pain, 19, p.174480692311781-174480692311781. doi:https://doi.org/10.1177/17448069231178176.
• ‌NHS Choices (2019). Overview - Shoulder pain. [online] NHS. Available at: https://www.nhs.uk/conditions/shoulder-pain/.
• NHS Inform (2024). Paracetamol. [online] Nhsinform.scot. Available at: https://www.nhsinform.scot/tests-and-treatments/medicines-and-medical-aids/types-of-medicine/paracetamol/.

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