How To Sleep With Shoulder Bursitis

Shoulder bursitis can turn a peaceful night into a nightmare.

Bursitis is a painful condition in which the bursae (fluid-filled sacs that reduce friction between tissues) are inflamed. This leads to discomfort, disrupted sleep, and fatigue that impacts healing and daily life.

Here’s how to get better sleep and the best sleeping positions for shoulder bursitis.

Why Is Shoulder Bursitis Pain Worse at Night?

Noticed that your shoulder bursitis pain often worsens at night? You’re not imagining it. Several factors can worsen the pain when the sun goes down.

Firstly, lying on the affected shoulder increases pressure on the inflamed bursa, intensifying discomfort when in bed. Prolonged static positions during sleep also prevent proper circulation and can exacerbate inflammation.

Likewise, limited movement throughout the night contributes to stiffness, further heightening pain perception upon waking. Without regular motion, the shoulder joint becomes more rigid, increasing potential pain.

These combined factors make nighttime particularly challenging for those with shoulder bursitis, often disrupting sleep and causing prolonged discomfort.

What Not to Do with Shoulder Bursitis

To manage shoulder bursitis effectively, you must avoid certain activities that can worsen the condition. These include:

Avoid Overhead Activities

Studies have found that repetitive overhead movements can strain the shoulders (and therefore bursa), especially when working an active job or undertaking daily repetitive movements (Pozzi et al., 2022).

This increases inflammation and pain, aggravating the condition and slowing the healing process.

Limit Heavy Lifting

You must also avoid lifting heavy objects, as this can also strain the shoulder muscles and bursa, similarly worsening pain and inflammation.

Do Not Sleep on the Affected Side

Alongside avoiding certain movements during the day, you should avoid sleeping on the affected shoulder at night, as it increases pressure on the inflamed bursa.

Try to sleep on your other side or on your back for a healthier sleeping position.

Avoid Prolonged Immobilisation

While rest is important for healing, complete immobilization can cause stiffness and hinder recovery.

Embrace gentle movements and light stretching to help maintain mobility, reduce stiffness, and promote healing without aggravating the shoulder bursitis.

Shoulder stretches have been found to also improve shoulder flexibility and tightness when done over long periods of time (Laudner, Sipes and Wilson, 2008).

How to Sleep Comfortably with Shoulder Bursitis

Looking for the best way to sleep with shoulder bursitis?

Alongside sleeping positions, you can use a few extra techniques to increase comfort and achieve a night of ZZZs.

Pillow Support

Use a supportive pillow to keep your neck and shoulder aligned for better sleep with any shoulder pain. This improves your sleeping position and takes stress off your shoulders (literally).

Placing a pillow under the affected arm or between the arms can also help reduce strain and provide extra support during the night.

Look for memory foam or specialised pillows for optimal support.

Pre-Sleep Routine

Sleep wellness starts before bed. In the evenings, try gentle stretching exercises to improve shoulder mobility and reduce stiffness.

You can also try applying heat or cold therapy. These can help alleviate pain and relax the muscles, making it easier to sleep comfortably and reducing discomfort caused by shoulder bursitis.

Pain Relief Measures

Over-the-counter painkillers, like ibuprofen or paracetamol, can help reduce nighttime shoulder pain.

When taken as recommended by a healthcare professional, they provide temporary relief by reducing inflammation and easing discomfort, helping you sleep more comfortably through the night.

The NHS advises that you speak to a pharmacist if you still need painkillers after four days (NHS Inform, 2024).

Relaxation Techniques

Beyond stretching and routines, you can explore relaxation techniques like deep breathing or meditation before bed to calm your mind and body.

These methods help reduce stress and promote better sleep quality, making resting and healing shoulder bursitis easier.

Best Sleeping Positions For Shoulder Bursitis

Now for the most important element: healthy sleeping positions for shoulder bursitis.

Finding the right sleeping position is crucial when managing shoulder pain or simply improving your back and neck health. Here are some tips and positions to try:

Back Sleeping

Sleeping on your back is ideal for shoulder bursitis, as it reduces pressure on the affected shoulder while keeping your entire body untwisted and in alignment.

Back sleeping doesn’t come naturally to everyone, so you might need to train yourself to adopt this posture.

Side Sleeping

Prefer side sleeping? Swap to your unaffected shoulder to avoid pressure on the painful one.

You can also use supportive pillows to help maintain proper neck and spine alignment. This setup reduces strain on the affected shoulder, promoting better comfort and sleep quality at night.

Long body pillows are particularly helpful for side sleepers, especially if you’ve tried other positions and can’t stick to them.

Adjustable Pillows

Lastly, adjustable pillows are ideal for shoulder pain as they allow you to customize the height and support to match your bespoke needs.

This ensures proper neck and shoulder alignment, reducing strain and improving comfort during sleep while also taking pressure off your shoulder bursitis.

Last Thoughts

Shoulder bursitis doesn’t have to be a painful bump in the night. With proper sleep posture, supportive pillows, and appropriate management, you can manage shoulder discomfort at home and achieve better rest.

Begin today with science-backed support from the Groove Pillow.

Or keep learning on the Groove Pillow blog.

References

• Laudner, K.G., Sipes, R.C. and Wilson, J.T. (2008). The Acute Effects of Sleeper Stretches on Shoulder Range of Motion. Journal of Athletic Training, 43(4), pp.359–363. doi:https://doi.org/10.4085/1062-6050-43.4.359.
• NHS inform. (2024). When should I take painkillers? [online] Available at: https://www.nhsinform.scot/illnesses-and-conditions/muscle-bone-and-joints/when-should-i-take-painkillers/.
• Pozzi, F., Sousa, C.O., Plummer, H.A., Andrade, B., Awokuse, D., Kono, N., Mack, W.J., Roll, S.C. and Michener, L.A. (2022). Development of shoulder pain with job-related repetitive load: mechanisms of tendon pathology and anxiety. Journal of Shoulder and Elbow Surgery, [online] 31(2), pp.225–234. doi:https://doi.org/10.1016/j.jse.2021.09.007.