In patients suffering from shoulder problems such as bursitis, tendonitis, tendinosis, impingement, ruptured rotator cuffs, or capsulitis, late-night shoulder pain is the most common symptom.
You are most likely to experience shoulder pain if you do not have a history of shoulder problems. People who sleep on their side tend to frequent sleep on their shoulder, causing their rotator cuff tendons or shoulder bursae to become pinched to some degree. When you wake up feeling pain, this position generates an inflammation of the pinched structure, which causes you to feel pain after several hours.
Here are some tips and the best pillow to relieve shoulder blade pain at home, including why you experience shoulder blade pain at night and how you can alleviate it.
Shoulder blade pain at night: what causes it?
Despite the fact that numerous shoulder complications can cause pain, rotator cuff tendinitis is the most common cause of shoulder blade pain at night. The condition is caused by inflammation of the shoulder tendons, which results in swelling and pain. There are many factors that can lead to this condition, including:
- Poor posture
- Repetitive work injuries
Millions of Americans suffer from rotator cuff tendinitis every year, and it is also the leading cause of shoulder pain while sleeping.
Other causes of shoulder pain at night include osteoarthritis, frozen shoulder, and shoulder dislocation.
What is the best way to relieve shoulder blade pain at home?
Here are some effective ways for shoulder blade pain relief you can do at home if you have mild shoulder blade pain.
- Place an extra pillow between your knees
The Memory Foam Pillow For Side Sleepers allow your head and neck to rest in a neutral, relaxed position if you sleep on your side. The additional pillow can also help alleviate back pain if you sleep with another Memory Foam Pillow between your knees. It keeps your spine and hips in a more upright position, which can ease your back pain.
A very soft, thin pillow under your pelvis may also be useful if you sleep on your stomach.
- Stretch lightly
If you exercise a few hours before bed, your body will receive more blood flow. This can relieve pain and help you relax enough to fall asleep. Try some low-impact exercises and then allow your body to cool down again before going to bed.
Furthermore, certain shoulder stretches can help reduce the tension and pressure accumulated during the day. If you only have a few minutes to spare, shoulder stretches are a good option. Stretching increases flexibility, range of motion, and blood flow, among other health benefits. There is no need for special equipment to do it at home.
- Decide which position is most comfortable for you to sleep in
To relieve shoulder blade pain at night, the right sleeping position is one of the most important things you can do. Sleeping on the opposite shoulder can help bypass this pain, but don’t sleep on your back. Tossing and turning at night is normal for some, but it can irritate your shoulder if you land on it improperly.
Taking a pillow under your knees while sleeping can also help alleviate back pain if the pain persists. However, if the pain persists, you can always wrap your arm or wear a sling to keep your arm from moving during sleep.
- Put away your phone before going to sleep
Spending too much time on your phone could be hindering your sleep.
Most people bend their heads down while texting or browsing the web to look at their phones. It is common for neck pain to result from too much time staring down at your phone, also known as text neck. Leaning your head forward puts up to 60 pounds of force on your cervical spine.
When your body is trying to get ready for sleep, your phone emits a blue light that can disrupt your sleep cycle. Studies have found that blue light may interfere with your ability to sleep by preventing your body from releasing melatonin. Sleep is an integral part of the body’s healing process, which is why neck pain may also be caused by less sleep.