What is the healthiest sleeping position for shoulders?

Author: Colin McGlynn  |  Last update: Thursday, June 5, 2025

The best sleeping positions for shoulder pain are typically on your back or on the opposite side of the affected shoulder. Sleeping on your back with a pillow under your knees or on your side with a pillow between your knees can help relieve pressure on the shoulder.

How should I sleep to fix my shoulders?

Sleeping On Your Back

For back sleepers, it's important to position a pillow or towel under one elbow. This elevates the ball and socket joint of the shoulder, providing proper anatomical support and reducing strain on the muscles, ligaments, bursae, and joint structures.

How can I protect my shoulders while sleeping?

How Can You Prevent Shoulder Pain from Sleeping on Your Side?
  1. Sleeping on your back. This is the best way to offload your shoulders. ...
  2. Sleeping with specialized side pillows. ...
  3. Sleeping on your stomach. ...
  4. Sleep on the non-painful shoulder. ...
  5. Avoid sleeping with your arm under a pillow or with your elbow overhead.

Does sleeping on your side affect your shoulders?

Sleeping on your side can worsen or exacerbate rotator cuff injury symptoms, including dull pain or aches in the shoulder and reduced range of motion from stiffness. Rotator cuff injury pain may cause disrupted sleep and worsening pain when using the shoulder.

What bed is good for shoulder pain?

We typically recommend a memory foam or hybrid mattress to people with shoulder pain. Both mattress types contain foam comfort layers, which help cradle the shoulders and relieve pressure.

3 Sleeping Positions to Avoid Shoulder Pain

What is the best position to sleep in to avoid shoulder pain?

The best sleeping positions for shoulder pain are typically on your back or on the opposite side of the affected shoulder. Sleeping on your back with a pillow under your knees or on your side with a pillow between your knees can help relieve pressure on the shoulder.

Is a hard or soft bed better for shoulder pain?

The best mattresses for shoulder pain are typically soft to medium-firm and offer pressure-relieving contouring and support that keeps your spine aligned.

Should shoulders be on a pillow when sleeping?

Support your shoulders – During back sleep, neck support is at least as important as head support, so the tops of your shoulders should reach your pillow. Be wary, however, of sleeping too elevated on the pillow, as any gap between your shoulders and the bed can cause back and shoulder pain.

What is the healthiest sleeping position?

"Sleeping on the side seems to have the least negative impact on health," Dr. Pirtle says. Side sleeping is associated with several potential health benefits. Interestingly, the side of the body a person sleeps on can affect what benefits they may receive.

What does bursitis in the shoulder feel like?

In infected bursitis patients usually experience excessive warmth at the site of the inflamed bursa. They often complain of a great deal of tenderness, pain, and fever. The swelling and redness may spread away from the affected site and go up or down the arm.

What is the best pillow for shoulder pain?

Best Overall

The Saatva Latex Pillow is an excellent choice if you're looking for a pillow that cushions the shoulder while still offering great support for the neck and head. It's also very good at keeping cool at night.

How to get rid of shoulder pain from sleeping wrong?

Some things you can try at home to reduce the pain and inflammation include:
  1. Taking anti-inflammatory medications such as ibuprofen, naproxen or acetaminophen.
  2. Sleeping in a recliner.
  3. Applying ice or heat.
  4. Wearing a compression sleeve.
  5. Taking a break from any activities that may contribute to overuse of the shoulder.

Why sleep with hands above the head?

Like the position above, sleeping on your back with your arms stretched above your head or under your head can help reduce pressure on your shoulder muscles, tendons, and fibers. However, this position may not be comfortable for everyone throughout the night.

How to decrease shoulder pain?

Here are some tips for helping shoulder pain get better:
  1. Put ice on the shoulder area for 15 minutes, then leave it off for 15 minutes. ...
  2. Rest your shoulder for the next few days.
  3. Slowly return to your regular activities. ...
  4. Taking ibuprofen or acetaminophen (such as Tylenol) may help reduce inflammation and pain.

What cream is good for rotator cuffs?

Voltaren works on sprains, strains, or sports injuries, that have caused trauma to a tendon, ligament, muscle or joint in your shoulder. To be sure this product is right for you always read and follow the label. Voltaren works as they are formulated with the active ingredient Diclofenac.

What is the best sleeping position for shoulder pain?

Sleeping on your side is both a cause and cure for shoulder strains. An arm under your head pinches nerves, but hugging a pillow in front of your chest helps support your upper arm.

Which position is not good for sleeping?

Sleeping on your front is considered unhealthy because it can inhibit breathing and cause irregular curvature of the spine. The turning of the head to one side when sleeping in this position is another cause of such a curvature.

How do I stop my shoulders from hunching while I sleep?

The best sleeping position for your shoulders is on your back, with your spine in a neutral position. This position removes excess pressure and strain from your shoulders, which should be parallel and your arms down by your sides. You can also sleep in a healthy side position with your shoulders at a parallel angle.

How to tell if your pillow is too high?

Is Your Pillow Too High or Too Low?
  1. If your chin points down, your pillow is likely too high.
  2. If your head tilts back, your pillow is likely too low.
  3. If you can see your feet, your pillow is likely too high.

Why do people sleep with their arm under the pillow?

The familiar adjustment of putting an arm underneath the pillow can usually be traced back to one primary problem – compensation for an unsupportive pillow. The person finds that their arm is more supportive than their lying surface.

What is the best compress for shoulder pain?

Use a cold pack or ice wrapped in a towel to avoid direct contact with the skin, preventing potential ice burns. Apply the ice pack to the affected shoulder for 15-20 minutes at a time, repeating every 2-3 hours during the initial 48-72 hours post-injury or during periods of heightened pain and inflammation.

Why does my bed make my shoulders hurt?

If your mattress doesn't offer adequate pressure relief, the delicate shoulder areas are put under strain. Shoulder pain at night could be the result of the mattress being too soft. If your mattress is too firm it pushes against your shoulders, aggravating the symptoms further.

Is a soft or hard bed better for arthritis?

The firmness level of a mattress is key to personal comfort and support. It can vary widely depending on the type of mattress and personal preference. Many people with arthritis find that a medium-firm mattress offers a good blend of comfort and support.

Previous article
What are the key 3 exercises?
Next article
Do body scrubs actually exfoliate?