How to Fix Shoulder Pain From Sleeping on Side

Shoulder pain from sleeping on the side are a common occurence for people who are messy sleepers. Here are some easy ways to fix that shoulder pain.

Masseuse applying pressure to man's shoulders

Shoulder pain from sleeping on the side – a common problem most people face especially during cold weather. When the muscles are exposed to cold air, they become stiff and especially if they stay in one place for a long time. Because of this, people end up waking up with shoulder pain which can interfere with their daily life. Sometimes, people end up getting shoulder pain from bad sleeping positions. When they sleep badly, their shoulder stiffens and then they’re stuck with that pain for quite a while.

As to how long it takes for the pain to go away, it depends on how quickly your body can recuperate with it. However, there are ways to help deal with this kind of pain.

Topical Painkillers

The power of topical painkillers can be amazing. If your shoulder is hurting, it’s most likely because it’s frozen on one side. Topical painkillers usually involve having a menthol and warm feel to melt out the pain frozen muscles. Some topical painkillers can include Omega painkiller, White Flower (A Chinese medicine), and some people prefer using Salonpas.

However, do not put two of those on top of each other. Some people think that putting two will help. It will not. In fact, it will create a burning sensation so bad that you won’t be able to move. It’ll feel like your back is on fire and that is not fun especially when you’re trying to work.

Hot Shower

A hot shower is always nice. Not only does it help your muscles warm-up, but it also helps you loosen up. The heat will prompt your shoulder to loosen up since being frozen has made it somewhat sticky. However, what you can also do is just expose your shoulder to hot water for the next 5 minutes or so. And while you’re exposing it to hot water, move it ever so slowly to have it loosen up. It’ll hurt for a bit but eventually, the pain will go away.

Acupressure

Similar to the ancient Chinese medical art of Acupuncture, Acupressure can also help relieve tension but without the needles. Some people have good knowledge of how to loosen a shoulder via acupressure. There’s a pressure point at the shoulder blades at the back and also your neck. By pressing this part and also stretching your arm slightly in the process, this will release your Qi and cause your muscles to also loosen up and unwind.

Walk

As weird as it sounds, walking can help. Walking can help you loosen up your shoulders especially when you start brisk walking. While brisk walking, your shoulders will move ever so slightly which will cause it to loosen up and undo the knots caused by your bad sleeping position. It’ll help more if you’re also under the sun because the warmth will cause you to sweat and help your body heat up to loosen up the stiffness of the muscles.

However, make sure you change out of your sweaty clothes after. Because if you’re going to expose your sweaty back to an aircon or cold air, you’ll be back to square one and also worsen conditions such as the possibility of getting sick and the sort.

Massage

There are some massage parlors that can help loosen up your shoulders. And if you really want to pamper yourself, no better time than when you have a stiff shoulder. During those massages, they are also done by a massage therapist so they know what places to press and also use essential oils. So not only will you smell nice but your whole body will get to relax soon after.

However, this doesn’t mean that you can do this all the time. If there’s a strain, sprain, or dislocation then, head to the doctor. If you don’t have that shoulder fixed if it’s dislocated, it’ll freeze that way and require surgical intervention just to fix it.

Sources:

Croft, P., Pope, D., & Silman, A. (1996). The clinical course of shoulder pain: prospective cohort study in primary care. Primary Care Rheumatology Society Shoulder Study Group. BMJ: British Medical Journal, 313(7057), 601.

Canivet, C., Östergren, P. O., Choi, B., Nilsson, P., Af Sillen, U., Moghadassi, M., … & Isacsson, S. O. (2008). Sleeping problems as a risk factor for subsequent musculoskeletal pain and the role of job strain: results from a one-year follow-up of the Malmö Shoulder Neck Study Cohort. International journal of behavioral medicine, 15(4), 254.

Tekeoglu, I., Ediz, L., Hiz, O., Toprak, M., Yazmalar, L., & Karaaslan, G. (2013). The relationship between shoulder impingement syndrome and sleep quality. Eur Rev Med Pharmacol Sci, 17(3), 370-374.

Eriksen, W., Natvig, B., & Bruusgaard, D. (2001). Sleep problems: a predictor of long-term work disability? A four-year prospective study. Scandinavian journal of public health, 29(1), 23-31.

Aili, K., Nyman, T., Hillert, L., & Svartengren, M. (2015). Sleep disturbances predict future sickness absence among individuals with lower back or neck-shoulder pain: a 5-year prospective study. Scandinavian journal of public health, 43(3), 315-323.

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