Are you aware that the position you sleep in can lead to shoulder pain? Our clinic has many patients with the same complaint, “Din mai itna dard nahi hota, par sote waqt aur subah uthte waqt pain worst hota hai.” This is the wrong angle or in the wrong posture, it leads to the compression of tendons, rotator cuff muscles, and nerves. Thus, even if a patient is undergoing physiotherapy, if the patient’s sleep posture is wrong, then the patient’s pain will keep returning—again & again. So, sleeping position MATTERS. This blog will inform you of the best sleep positions to avoid shoulder pain, and it can be one of the fastest ways to enhance your night comfort and spine health.
Best Sleeping Positions for Shoulder Pain Relief
- Sleep on Your Back with a Small Pillow Under Your Elbow
This is the way to go, as the front shoulder will not get the burden and the muscle will be relaxed.
- Sleep on the Non-Painful Side with a Pillow Hug
Embracing a soft pillow will avoid bending/rolling of the painful shoulder inwards.
- Avoid Sleeping on Stomach
This leads to neck rotation and shoulder internal rotation, which tightens the tendons.
- Use a Medium-Firm Mattress & Shoulder-Supporting Pillow
Your shoulder needs steady support—not sinking.
Also, read: Can Your Mattress Cause Spine Problems?
Extra Tips to Reduce Night Pain
- Using a warm pack before bed is a good way to relax your muscles and reduce tension
- Limited phone use in bed (prolonged elbow flexion should be avoided)
- Do gentle rotator cuff stretches before lying down
- Avoid heavy lifting late evening
When to See a Physiotherapist
If the discomfort is persistent for over two weeks or if it disrupts your sleep—these signs may suggest occurrence of a rotator cuff tear, bursitis or pain radiating from the neck. Proper evaluation is required—no random stretches.
Schedule your appointment now!
At Physio Resource, which is the top physiotherapy clinic in Gulberg, we don’t only give a temporary relief, but we also pinpoint the root cause of the problem through correcting the posture, muscle imbalance, biomechanics, and lifestyle habits. Our team is headed by Dr. Ahmad Bilal the top physiotherapist in Lahore who is an expert in shoulder pain, cervical issues, and sports injuries. Don’t let the pain get to the chronic level.
Take the first step towards your shoulder healing at Physio Resource (Best Physiotherapy Clinic in Gulberg, Lahore) , and get a same day appointment to get the best shoulder physiotherapy in Lahore.
Physio Resource
Phone No: 0304-4283442
Address: 93-A1, Gurumangat Road, Gullberg, III Lahore
Meet the Author: Dr. Ahmad Bilal
Consultant Physiotherapist – MS NMPT, Spine & Shoulder Specialist, known as one of the most trusted and best physiotherapists in Lahore for chronic pain, nerve issues, postural problems and orthopaedic rehabilitation.
Written by: Dr. Ahmad Bilal (Consultant Physiotherapist – MS NMPT, Spine & Shoulder Specialist)
