How To Relieve Rotator Cuff Pain At Night
I’ve been suffering from a sore left shoulder for about two weeks now, but I never thought that it could be so bad that it hurts when I sleep. It’s not like my arm falls asleep during the night either – I can move it freely, but I just wake up every time because there’s no comfortable sleeping position for me. So what should I do?
Slept On It
You’re right! There are times you don’t even realize your arm has fallen asleep until you try to move it or lift something. You may have tried all sorts of positions to fall asleep at night only to find yourself waking up again and again. Here are some tips to help you get more restful sleep.
First of all, if you suffer from chronic pain in one shoulder (or both), then you need to see an orthopedic surgeon as soon as possible. The reason being is that you may have bursitis which means fluid buildup within the joint. This will cause swelling and tenderness. If untreated, this condition could lead to arthritis. In addition, you might want to consider physical therapy to strengthen the muscles around the shoulder. Most people who seek medical attention are told they are fine and simply need to stretch their arms out above their heads during the day. However, stretching alone does not work. You’ll need to put some weight on top of it too.
Now that we ruled out surgery and other extreme measures, let’s talk about how to relieve rotator cuff tendon pain at night. Sleeping with your elbow bent over on your chest doesn’t count since it takes pressure off the tendons. Also, remember to keep your elbow down by your body. If you sleep on your stomach, make sure your shoulders aren’t resting directly against the mattress. That would also hurt your back. Instead, place a rolled towel between your upper torso and the mattress. It will support your head while taking pressure off your shoulders.
The next thing to watch out for is getting into bed without fully disengaging the bra strap. Make sure you untie your shoes before going to bed. Take them off first otherwise you risk falling out of bed due to tight laces or straps. You should remove any rings and jewelry before bedtime. Next, lay down facing the same way you face in the morning. Your feet should point straight ahead. Now, if you sleep on your back, you’re doing okay; however, if you sleep on your stomach, make sure your knees are pointing straight down. Otherwise, your legs will be sticking out and pressing on your lower back.
If you sleep on your stomach, then make sure you have enough pillows under your elbows. One pillow per each arm is ideal. A pillow placed under the elbow actually lifts the head up instead of putting pressure on your spine. Another good idea is to elevate your feet with pillows. If you sleep on your back, then put a small pillow underneath your knees to give them some extra height.
As mentioned earlier, avoid sleeping on your stomach. If you sleep on your side, then prop up your injured arm using a rolled-up blanket or pillow. Keep your elbow close to your body and bend your forearm 90 degrees. For those who sleep on their stomachs, you can use a pillow between your thighs. Just make sure the area between your thighs isn’t touching your pelvis.
Another common mistake made by many people is to sleep on their backs with their head turned to the side. Avoid sleeping in such a manner. It puts excessive stress on the neck and shoulders. When sleeping on your side, lie sideways rather than turning completely onto your side. Put a pillow behind your head to keep your neck relaxed. Don’t forget to breathe naturally throughout the night.
Some of these techniques may seem silly or awkward at first, but once you practice them regularly, you’ll discover the benefits of better sleep. Remember that restorative sleep is important to healing and relieving pain. With proper care, your shoulder should feel better tomorrow. Have fun and stay safe!
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