How To Sleep With Shoulder Impingement

Shoulder impingement can make restful sleep feel out of reach.

Whether you’re facing pain and stiffness or can’t find a comfortable position, you likely dread when bedtime comes around. However, if you are searching for how to sleep with shoulder impingement, Groove Pillows is here to help.

This guide explains the best sleeping positions for shoulder impingement, how to choose the right pillow, and practical tips to reduce nighttime pain. This condition should get better over a few weeks (NHS, 2017), but you can use these tips for quick relief.

How To Sleep With Shoulder Impingement

Sleeping with shoulder impingement is not a joke. See ways to manage the condition at night below.

Best Sleeping Positions For An Impinged Shoulder

The best way to sleep with shoulder impingement is usually on your back. Why? Because the back sleeping position reduces pressure on the shoulder and keeps your spine in a neutral shape.

An adjustable pillow, such as the Groove Adjustable Pillow, can help you stay on your back during the night with little effort. You can also try placing a Groove X Lower Back Pillow under your knees to reduce pressure in your lower back and shoulders.

If you need to sleep on your side, it’s best to choose the non-affected side.

Support your injured arm with a soft pillow to prevent it from falling forward. A Groove Body Pillow is useful for stopping you from rolling onto the painful shoulder while you sleep.

Best Pillow For Sleeping With Shoulder Impingement

A medium-firm memory foam pillow is often the best pillow for sleeping with shoulder impingement.

This firmness supports the head and neck while relieving shoulder pressure. It’s neither too tough nor too soft. Studies have shown that soft feather pillows should be avoided, as they can cause longer-lasting morning discomfort for those experiencing pain at night (Grimmer-Somers, 2010).

Read more about how memory foams measure up against normal pillows now.

Groove pillows feature an ergonomic design and memory foam technology, helping you find the most comfortable sleeping position and minimising impingement pain.

Keep The Arm Neutral

If you suspect you have an impinged shoulder, always avoid sleeping with your arm overhead or tucked under your head. Instead, keep the arm supported and close to your body.

Sleeping with your arm raised or tucked can increase compression in the joint and make inflammation worse, leaving you with shoulder bursitis and even poorer sleep (Cleveland Clinic, 2021).

In short, if you’re asking, ‘What position should you sleep in with a pinched nerve in your shoulder?’ make sure you’re lying on your back or unaffected side, and keep your arms down.

Stretch Or Do Light Mobility Work Before Bed

Gentle stretching before bed can improve circulation and reduce stiffness, as it relaxes your muscles after a long day, even if you’ve only been sitting in an office (Ribaudo, 2021).

Any gentle movements that target the shoulder joint and rotator cuff can help you relax into a better sleeping position. You can find short, guided routines on YouTube by searching “shoulder mobility” or “rotator cuff stretches”.

‘5 Exercises For Shoulder Pain Relief (No More Impingement)’ is a good place to start. This video is by Jared Beckstrand, a doctor of physical therapy who specialises in rehabilitating orthopaedic conditions.

Alternatively, ‘Best 3 Exercises to Fix Shoulder Impingement’ by Tom Morrison, a qualified Personal Trainer, can help you find relief in five minutes.

So, next time you’re winding down for bed, rather than Googling ‘How do you sleep comfortably with shoulder impingement?’ consider a few low-key stretching exercises instead.

Apply Heat Or Cold Therapy Before Sleep

Cold therapy can help reduce inflammation after activity, while heat therapy can relax tight muscles and ease aching before bed.

Both work well, so you can opt for your preferred sensation. Many people benefit from alternating between the two depending on how the shoulder feels. As a rule of thumb, if it doesn’t feel good, you should stop the therapy.

Why Is Shoulder Impingement Pain Worse At Night?

Shoulder impingement happens when the tendons or bursa in the shoulder are compressed and rub against your rotator cuff, a group of muscles around the shoulder joint (Cleveland Clinic, 2024).

At night, lying still for hours can cause joint fluid to settle, which increases stiffness. Similarly, sleeping positions that press on the shoulder can also make pain more intense. These factors add up and can leave you in more pain at night.

FAQs

Should you massage a shoulder impingement?

Gentle massage around the shoulder muscles can help relieve tension. However, you must avoid deep pressure directly on the inflamed area. Seek professional advice if in doubt.

What not to do with an impinged shoulder?

If you have an impinged shoulder, you should avoid heavy lifting and repetitive overhead movements. When sleeping, you should avoid lying on the affected side without proper support.

Will shoulder impingement ever go away?

Yes. With rest, correct posture, and the right sleeping position, many shoulder impingement cases improve within weeks or months. If it doesn’t go away after months, contact your GP.

How do you release an impinged shoulder?

You can release an impinged shoulder with targeted stretching and gentle strengthening exercises. Postural adjustments and help from a physiotherapist can also help. However, the problem often resolves on its own after weeks or months.

When to Consult a Healthcare Professional

If you have constant shoulder pain, weakness or limited movement in your shoulder despite trying the lifestyle changes above, it's vital to see a doctor or physiotherapist. A professional can confirm the cause and suggest treatment.

If you experience sudden pain that stops you from completing daily activities, seek immediate medical attention.

Last Thoughts

The best way to sleep with shoulder impingement is on your back, but you can lessen pain with a few lifestyle changes and handy sleep aids.

Ready to begin? Groove pillows are designed to improve posture and reduce pressure, making them ideal for anyone learning how to sleep comfortably with shoulder impingement or anyone who wants a better night's rest.

Explore the full Groove Memory Foam Pillow range now.

References

• Cleveland Clinic (2021). Bursitis in Shoulder: What It Is, Treatments, Symptoms. [online] Cleveland Clinic. Available at: https://my.clevelandclinic.org/health/diseases/21530-bursitis-in-shoulder.
• ‌Cleveland Clinic (2024). What Is Shoulder Impingement? [online] Cleveland Clinic. Available at: https://my.clevelandclinic.org/health/diseases/shoulder-impingement-rotator-cuff-tendinitis.
• Grimmer-Somers, K. (2010). Pillow use: the behavior of cervical stiffness, headache and scapular/arm pain. Journal of Pain Research, p.137. doi:https://doi.org/10.2147/jpr.s10880.
• NHS (2017). Shoulder impingement. [online] nhs.uk. Available at: https://www.nhs.uk/conditions/shoulder-impingement-syndrome/.
• Ribaudo, A. (2021). 10 Stretches to Do Before Bed to Improve Your Sleep. [online] Hospital for Special Surgery. Available at: https://www.hss.edu/health-library/move-better/stretches-before-bed.

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