Sleep Better TONIGHT! How To Sleep With Shoulder Pain

Counting down the four WORST positions to sleep in with a painful shoulder, and what you should be doing instead! Fix your sleeping position to minimize your shoulder pain and sleep better through the night. Simple tips from a physical therapist to help you get a more restful, pain-free night’s sleep and experience less shoulder pain when you wake up.

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The only thing worse than shoulder pain is shoulder pain that wakes you up in the middle of the night.

We all know that sleep is important for healing; it’s the body’s time to recharge, recover, and repair. But when your sleep gets interrupted by the very thing it’s trying to heal… well… that’s a recipe for disaster.

Most often the shoulder pain that you’re experiencing in the night or in the morning is due to your sleeping position with that shoulder. Most people unknowingly put too much pressure on it or hold it in such a position that stress is placed on already-impaired structures.

If you suffer from shoulder pain that is waking you up at night or hurts so bad you can barely move it in the morning DO NOT despair! One of the best things you can do for it is to make some simple adjustments to HOW you’re sleeping to get a better night’s rest free from shoulder pain.

In this video I’m sharing four simple tips to eliminate your nighttime shoulder pain. These are different fixes for your sleeping positions to decrease stress on your shoulder and help you to sleep better.

I’ll present this in a “Top Four” format - we’ll countdown the four worst sleeping positions for your shoulder and I’ll give you some simple tips on what you can do instead to make for a more restful, comfortable night.

WORST SLEEP POSITIONS FOR SHOULDER PAIN - AND WHAT TO DO INSTEAD!

4. ON YOUR BACK WITH YOUR HANDS BEHIND YOUR HEAD - it’s better to bring that arm down to your side, but even then it’s still in an extended position and can put stress on the front of your shoulder. Instead lay on back and supported under your your elbow

3. ON YOUR NON-PAINFUL SIDE, INJURED SIDE UP - Grab two pillows to hold it up (2 pillows better than one). Prop one under your elbow and the other in front of your body.

2. ON YOUR PAINFUL SIDE, INJURED SIDE DOWN - Best thing to do is unload it. Grab two pillows and put one about 6 inches below the other. This creates a canal to unload the shoulder as you have one supporting your torso and the other supporting your head/neck.

1. ON YOUR STOMACH WITH YOUR ARMS UNDER YOUR HEAD
Honestly the fix here is just don’t do it. If you want to fix your shoulder pain, neck pain, upper back pain, and lower back pain - you need to stop sleeping on your stomach.
I hope those tips help you to sleep better with your shoulder pain. I give those to my physical therapy patients regularly and I know they can be super effective. I hope you find them helpful in alleviating your pain as well.

If you are experiencing shoulder pain, one of the best ways to relieve it is with the proper home rehabilitation exercises. These videos are some of my best stretching and strengthening routines you can do at home to alleviate shoulder pain:

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➡️ MORE GREAT SLEEP VIDEOS FROM TONE AND TIGHTEN ⬅️

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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[toneandtighten]

Which position do you sleep in? Did you try any of these tips and did they help you? Leave your comment below, and thanks so much for watching!

[josephsepulveda]

I find my wife’s knee in my back to be the most natural sleeping position. The knee in the back makes me completely forget about the lower back pain.

[martinasaadlatif]

And also it's so rare to find someone who talks in details like this and this is what i really needed so i can do the exactly right thing without needing someone else's help so keep the excellent work, i don't know why would anyone complain about this advantage

[TEL]

Thank you. My left shoulder would be so messed up and I could not lift it. I did this for a few days and I have no problem anymore. Thank you very much.

[peacebird]

Wow, thanks for using two different colour t shirt for worst and best positions. I am impressed by how careful and organised you are to make those steps easily understandable to us.

[jordana]

You changed my life! Thank you so much brother after only 1 night all my pain has gone away!! I'm so happy and excited to continue my life in the kick boxing gym

[L.i.s.a....]

Oh yes, I can attest to the extra pillows support- I am one of those folks that must sleep on left side which happens to be my sore shoulder /rotator. The gap with pillows is perfect for sleeping on my sore side. I also turn slightly on back with a pillow behind me as you described so well in this video. It was a life saver. Thank you to you and your wife for a really great, educational channel!

[befunkrn]

I'm a side sleeper, don't, can't, won't sleep on my back or stomach. I discovered or created the shoulder 'canal' or 'trough' for myself a good while ago and am very pleased to see here on your video that I've been doing the right thing. It's seems to really be helping my right shoulder.

[dirtchicken]

I cant thank you enough. After my neck surgery I was having trouble sleeping and had so much shoulder pain that It took everything I had just to put a shirt on. I was working on my Shoulder pain in Physical therapy with no relief. I was actually starting to get depressed about it.
I came across your video and gave it a try. What a difference. Seriously after the first night I could lift my arm above my shoulder again. I sleep and feel so much better now. I actually wake up early just to see how much better I feel. This has been life changing. Thank you

[shustes]

Hi,

Since you asked about sleeping positions, I'm happy to share mine which is quite specific & intricate, and works very well for me. I sleep mostly on my right side, with two pillows.

Under my head I use a dense Tempurpedic pillow for support. Feather pillows collapse so they're no good. I like to have my head at the same angle as my body.

Then I use a full-length, Tempurpedic body pillow to 'hug'; I affectionately call it my "huggy pillow". When I'm laying on my side, if I don't have this body pillow, my left arm would hang and my knees would meet and cause tension. With the body pillow, my left arm & leg rest gently across it. Plus, I have the body pillow come right up against my lower jaw to keep my mouth closed and prevent snoring by forcing me to breath through my nose. Between my head pillow and my body pillow is a gap just perfect for my right arm.

Not done yet. My going-to-bed regiment is not complete without an earbud in my left ear, listening to something on YouTube. I know this might sound crazy, but I cannot sleep with complete silence, or even soothing sounds like White Noise. I need to listen to something in order to keep my brain from going into overdrive and stirring over the day's stress.

With that, I'm inevitably out in 10-15 minutes.

[nootnoot]

i’ve been dealing with neck and shoulder pain and it makes it so hard to sleep. i’m almost certain it’s because of my bizarre sleeping positions. i tried one of these positions and instantly my pain was gone and i felt so comfortable. thanks man

[talbotsblock]

Excellent tips, and so simple to apply. I tried the first tip while watching the video and couldn’t believe how much more comfortable my shoulder felt immediately. I’ll sleep like a baby tonight.

[lanjs]

Have been sleeping on my left side from past 12 to 15 years and finally been diagnosed with shoulder impingement. Tried too many exercises, which helped me to reduce pain but needed a better and comfortable sleeping position. This comment is immediately after trying the first position (pillow 45 degrees half on chest) for 5 seconds and the instant relief was great. So commenting this while holding my phone with left hand and aggregating the pain. 😜But the first position really helped. Will comment further on remaining positions.

Edit. #2 position is great as well. The relief is amazing. However this only for people who can sleep with too many pillows. But as he said earlier sleeping with dozens of pillows is better than waking up of pain. #3 position is really bad and should be avoided at any cost. Making a canal and tilting a bit on our back side helps a bit but is not as helpful as #1 and #2. So please try to avoid #3. #4 is a big no. Can't do anything for #4 people because it's not only hurting your shoulders but your spine, chest and God knows what not. So #1 and #2 are best so far.
Not a doctor not a fan just trying to help who are suffering like me.

[sarahseleznyov]

This video changed my life! I am sleeping so much better now, and the shoulder injury is improving. Thanks so much!

[Orkney]

Makes sense and is basically so simple. I’ve got both shoulders messed up from my 22 years of military deployments and don’t sleep very good with the nagging pain, but one week of using these tips has improved my sleep by 60% so far. Thank you sir.

[jasongenn]

The pillows were great. They worked wonders. I have to admit when you go to sleep you’re in for the long haul and with all the pillows it makes that night so much more comfortable

[clab]

I can't believe I am searching for this, and youtube had the answer. Thanks for the advices.

[humanistology]

Great video & excellent tips! Love the conviction on the “no sleeping on your stomach”….agreed👍

[Clouds]

You changed my life!! THANK YOU for making this video! I woke up with maximum pain in my shoulder today. I have never got hurt or any history of health problems, im early 30s. I do not want to pay a specialist to learn how to properly sleep because i am saving sincr my gf is pregnant and we dont make much money. As the responsible man, i need my health for my new family's sake but with this pain i feel useless cuz moving my arm, turning my head to look right when i drive, putting a shirt on, ect all hurts alot.

You are amazing and thank you from the bottom of my heart

[paultam]

Thanks for the advice, I have been suffering shoulder pain for years, I'll try out the new way to sleep tonight .