If you have been thinking, “How should I sleep with shoulder arthritis?,” you aren’t alone.
Many people with shoulder arthritis cannot sleep on their sides or stomachs because of their pain. Shoulder arthritis can cause a lot of other sleep problems, too. Especially if the shoulder joint is worn, sleeping on your side will often make the shoulder feel worse in the morning.
Trying to sleep on your back with your shoulders supported is usually the best option for those who suffer from shoulder arthritis. However, even this position can be problematic. Many people with shoulder arthritis are plagued by muscle spasms in the upper back and neck, which can make it painful to lie flat on your back for extended periods of time. People trying to figure out how to sleep more comfortably with shoulder arthritis can turn to physical therapists for help.
Tips physical therapists often give to their shoulder arthritis patients to help them sleep better
Figuring out how you should sleep so that you’re more comfortable can be challenging for those with shoulder arthritis. Here are some tips a physical therapist can offer that may help you:
- Get a new pillow — A pillow that supports the neck and head but doesn’t push too hard against the shoulders may help some people. Finding a pillow to support you without aggravating your shoulder may take some experimenting. If possible, bring home several different samples and try them out before you buy anything.
- Put pillows around you — You can use extra pillows to hold you in a comfortable position while you’re sleeping. This can help relieve shoulder pressure and keep you from rolling onto your bad shoulder. You can also invest in body pillows for this purpose.
- Stretch before bed — Try one called the standing arm swing. This exercise can help increase the flow of blood to the shoulder joint. Exercises such as this one can improve flexibility and mobility in your upper back and shoulders when performed as part of a pre-sleep stretching routine. To start this exercise, your arms should be by your sides as you stand tall. Engage your core and swing your arms upward. Then, return your arms to their starting positions and repeat. Keep it up for 30 to 60 seconds.
Other helpful tips
There are several other tips that can help keep your shoulders from becoming painful when you’re sleeping. You should try to keep comfortable during the day by resting your shoulders frequently. You should also try to sit in an ergonomic chair if it is available for you at work.
Additionally, don’t sleep in awkward positions if you can avoid it, as this tends to make shoulder arthritis symptoms worse. If you do wake up in an awkward position, try gently moving your shoulder through its range of motion. This can help ease pain and stiffness, which can help you get back to sleep easier.
Find help for your shoulder arthritis-related sleeping difficulties at Panther PT
The question, “How should I sleep with shoulder arthritis?” can best be answered by a medical professional. That includes our team of experienced physical therapists at Panther Physical Therapy. Our PT experts can help you with shoulder arthritis in a variety of ways. The most important of these is by creating an individualized PT plan for your affected shoulder.
Contact us here at Panther Physical Therapy to schedule a free screening or to find out more about how we can help your shoulder arthritis.