How To Sleep With Shoulder Pain (including Frozen Shoulder)
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- เผยแพร่เมื่อ 2 ก.ค. 2024
- If you have a shoulder pain from shoulder impingement, bursitis, tendonitis, or frozen shoulder in particular, it can be really difficult to find a comfortable position for your shoulder in bed. The key to finding the sweet spot lies in the natural plane of your shoulder blade. Something we call the Scapula Plane. So, in this video I explain what that is, and how it helps us to find the best position to sleeping in for shoulder pain.
0:00 Intro
0:21 The Key To Avoid Shoulder Pain In Bed
0:51 Lying Face Up
1:30 Sidelying: Bad Shoulder Up
1:49 Sidelying: Bad Shoulder Down
3:10 Lying Face Down
3:59 What about when I'm asleep though?
4:17 SUMMARY
HOW TO SLEEP FOR SHOULDER PAIN RELIEF
The secret to a good night sleep with a sore shoulder is to keep your arm in a neutral position compared to your shoulder blade. Our shoulder blade, at rest, sits against our rib cage on about a 30 degree angle forward. This is called the scapular plane. If our arm is too flexed, extended, internally or externally rotated compared to the shoulder blade, it’ll strain muscles, reduce space in the joint, and irritate the shoulder capsule.
HOW TO SLEEP WITH FROZEN SHOULDER
Finding the best position to sleeping in for frozen shoulder is especially hard! The shoulder capsule is so inflamed and contracted that any deviation from neutral soon results in pain. You’ll need plenty of pillows. Follow the instructions in this video but use the double pillow version for each position, because too much internal and external rotation of the shoulder can really hurt when the capsule is inflamed.
LYING FACE UP WITH SHOULDER PAIN
Lying on your back is a pretty good option. But if your shoulder is really inflamed, putting your arm on the bed extends the joint compared to that shoulder blade plane, so place your arm on a pillow. If your shoulder is really inflamed (eg. you’ve got frozen shoulder or impingement), place another on your chest to stop the arm from internally rotating too much.
HOW TO LIE ON YOUR SIDE WITH SHOULDER PAIN:
1. BAD SHOULDER UP
If you lie on your side with your bad shoulder UP, hugging a pillow will help to bring it into that 30 degrees scapula plane position. Try to use a BIG pillow though, or even two pillows, because this will minimise too much internal rotation.
2. BAD SHOULDER DOWN
• Roll back so that you’re lying on your rib cage more than your shoulder. (Bending the top knee less than the bottom one will help to roll you back.)
• Keep your elbow down.
• Hug a big pillow to stop internal or external rotation
• You can use an extra pillow for shoulder pain relief. Try a thin pillow below the shoulder-under your rib cage-to take pressure off your shoulder.
IS LYING FACE DOWN BAD FOR SHOULDERS?
Lying face down makes it very difficult to find a good position for your shoulder, so, I don’t recommend this. But, if you absolutely have to lie face down, the best option would be with a pillow under your chest, leg on bad shoulder side bent, and the bad shoulder up.
SUMMARY
The aim of all of these positions is to keep your arm in this zone: 30 degrees forward, elbow down not up, and without too much internal or external rotation. So, try to keep that general rule in mind.
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I thought I'd try one of the "Premieres" on TH-cam, where you watch it as it goes live with any viewers. Something a bit different! Hopefully there'll be someone at the premiere, not just me! 😆😂
I can confirm that this is absolutely spot-on for a frozen shoulder. After a whole year with a frozen shoulder, my trial-and-error methodology led me to this exact conclusion about the relationship between the shoulder position and pain during sleep. So, this video was a bit too late for me, but will certainly look into your other ones for help with other activities and stages. Thanks
Cheers. Glad you're feeling better
I've been sleeping with my arm up for a week now because it felt better at night. I've been waking up with increasing shoulder pain and this probably explains it.
Thanks for your help!
As a person who suffers with chronic shoulder pains and can only sleep on my right side, I'm definitely going to try a couple of these. As always, thank you for another informative video!
Best of luck with it!
I have the same and this video has shown me a couple of 'tricks' that just might help me get at least a couple of hours of good sleep. I am especially interested in the tips for sleeping with the bad shoulder down, because always having to be on my left side has often resulted in no sleep at all for days because of a very soar left hip
How do you know all my pains? 😂
🤣🤣
Mine too!
Thank you very much. I've become aware of some of your tips through 2 yrs of this shoulder issue, but other things you mentioned are on my menu for the next while. I do find it's sleeping that is the hardest part of a frozen shoulder, so I appreciate your addressing this.
Frozen shoulder can be very challenging. Glad to help a bit.
Much needed got to try these tips. Many thanks!
No problem!🙌
Thanks so much - I'm using these methods and it's slowly getting better - I'm also doing the 2 exercises in your other video - the pain is still present but definitely seems to be improving. Much thanks and will continue with your best practices. Respectfully, Randy
This exercise can be amazing for the thawing stage of frozen shoulder, Randy. Try this... th-cam.com/video/InSC6myOgiE/w-d-xo.html
Great video! I love the visual of how to sleep, use the pillow and how you show the ✔️❌️ very helpful, thanks 👍
You’re very welcome 😊🙌
This was immeasurably helpful! Thank you!🌹🌹🌹
I'm so glad!🙌
Since I stupidly hurt my left-side rotator cuff, I haven't been able to sleep on that side at all. So I'm really looking forward to this!
Can't be really tough to find a nice position hey?
Thanks for the video, very helpful!
Glad it was helpful!
Thanks for sharing this.
My pleasure!
Thank you I have 3 month frozen shoulder this should help 😊
As the pain recedes, try this...
th-cam.com/video/InSC6myOgiE/w-d-xo.html
Thank you
I need help in this area. Thank you. Looking forward to this video
A lot of people do. Hope you like it!
Me too!
Getting older gives me shoulder pain when I sleep😊. Thank you so much for sharing this video.
No problem 😊
Once again top video
cheers!
Thank you!
You're welcome!👍🙌🤜
Thank you, it works. I’ve been in hell the past 3 days and adding to it with all the wrong stretching techniques and sleeping positions.
Glad to help
Thanks 😍
Thank you too!!
Actually had spent 2 years for shoulder pain with various doctors, but once used mattress topper it's all solved in about a month. It's surprise that this technique is well know and no one has to recommend it to me so far until I found it myself in two years... terrible health care providers and uneducated doctors all over the place.
I've actually got two mattress toppers. 😆
Helpful video, broke left my clavicle in the end of june, i always slept on the side but now i have wrapped to the right and now i have been experiencing pain on the right side but i tried these last night and worked.
Awesome. 🙌Thanks for letting us know.
I have shoulder impingement (from a bone spur that’s inflamed my rotator cuff as per x-ray & shoulder specialist). Had cortisone injection that worked a miracle for the pain (and went for physical therapy), but 3-4 months later, effect of injection has worn off and is again extremely painful, so I’m going to try the positioning advice and mattress topper-thank you for a very helpful video!
Glad to help!
Have you tried apple cider vinegar, k2 & D3 to help your body dissolve the bone sper? Castor oil rubbed on the area is supposed to help dissolve it, too.
@@r.l.s.6610 Hi, Thank you for your reply. I do take K2 and vitamin D but it turned out that MRI also showed tendon tears (one was full thickness) that had to be repaired. They also removed the bone spurs that were on the inside of my shoulder joint (underside of acromion bone. I’m recovering well and doing physical therapy for recovery of ROM and strength.
Thanks
Welcome!🙌
I currently have a left shoulder pain. Muscle strain..
it is true, I have similar pain in my left hand!
Nerves at the shoulder (Thoracic Outlet Syndrome) or the neck (disc bulge or spinal joint position) can compress nerves that go to the hand
Bardzo cenne i pomocne są Pana filmiki. Mam 64 lata. Też mam bóle kręgosłupa, prawej ręki i łopatki. Prubuję niektórych ćwiczeń. Trochę szkoda, że nie ma napisów w j. Polskim. Pozdrawiam❤.
Spróbuj tego...
Przejdź do Ustawień w odtwarzaczu wideo TH-cam (ikona koła zębatego), a następnie wybierz podpisy/napisy, a następnie automatyczne tłumaczenie na Twój język.
Już próbowałam, niestety nie ma języka polskiego. ❤
Since December 23rd when I broke my Clavicle, I've been sleeping on wedge pillow. It's adjustable, and I sleep roughly between 20-30 degrees. That has been the only position until now that I can stand. When I tried lying flat even with pillow under arm the nerve pain would kick in after 20 minutes and I would go back to the wedge. I tried side sleeping, once, but woke up in pain because my arm shifted. Last night, I propped part of the wedge pillow and a smaller pillow behind my to keep me on my side and slept hugging a pillow like in video. One of the better sleeps in months. I think the way I've been sleeping has been aggravating the shoulder. Do you think I can sleep on the wedge again as long as I use pillows to support arm like in video? I will also try sleeping on back and using the pillows as indicated. Thank you again. John
If it's comfortable, and you get a good night's sleep, that's the best indication your body likes it, so go for it
Holy fuck I can't wait for this video to come out. I'm having such a hard time
I feel your pain!
Im suffering in both the shoulders !
You definitely need two pillows then!
Has this helped
it started pain(not severe till now) in my RIGHT upper arm just below the shoulder (not front or back but in sideways ) then while stretching arm i felt like a nerve stretching in my thumb, after 2 3 days of accidentally stretching my thumb tip ( exact only in middle) is internally numb/sedated and my mid thumb (that bend line in thumb to almost 10mm down,ward palm, just bit outer from middle section) is also numb/sedated. I dont know what is it but i know IM almost F Up. Is there anyone who have same problem and know any solution plz reply. Thank You.
Numbness in the thumb with pain in the upper arm could be a few things. Carpal tunnel. Thoracic Outlet Syndrome. Pinched neck nerve, or disc bulge in the neck. I have videos on the first 3 so check them out
🌿👍👍🏽
🙌
Thanks so much, I will def experiment!
I was finding sleeping face up the most straightforward, however it hurts after a while, so I moved my pillow down so my shoulders rest on it. It seems to help a little bit. Would you know what's happening here please?
(also, what kind of mattress topper..firm??)
1:53
For those still young. Stop taking coffee. The fact: you take too much you become active and sleep less therefore you will have thses problems. The reason sleeping enough good for vitamins absorb to body. No need to be active worker and cry at 40. That's life.😢. Note exercises will not be enough. SLEEPING.
👌
Can I hug a hottie? Well I ain’t got one of those so how about a teddy bear 🧸?
Make it a big teddy bear. 👍