How To Sleep With Shoulder Pain In Both Shoulders

Waking up with pain in both shoulders can make you feel like you have barely slept at all.

Whether it is due to tendonitis, bursitis, impingement, or another shoulder condition, discomfort on both sides can make finding a comfortable sleeping position almost impossible.

In fact, when both shoulders hurt at night, you may find yourself tossing and turning, which only adds to the strain.

Fortunately, some strategies can help ease the discomfort and improve the quality of your rest. We’ve detailed the main ones below.

How To Sleep With Shoulder Pain On Both Sides

The following techniques can help reduce strain and improve your sleep when both shoulders are sore. Forget tossing and turning, try one of these tips instead.

1. Try Sleeping On An Incline

Sleeping at a slight incline takes pressure off the shoulder joints and can help reduce inflammation. You can use specialised support, like the Groove Adjustable Pillow, to raise your upper body slightly.

For even more support, place a small pillow or rolled towel under your neck. This combination helps maintain proper spinal alignment and reduces tension through the shoulders and neck.

Other research showed that sleeping at a trunk angle (upper body elevated between 30 and 60°) can improve circulation and heart health, two crucial factors for healing (Kubota et al., 2015).

2. Use Arm Support Pillows On Both Sides

Supporting your arms is also essential when both shoulders hurt after sleeping.

Prop up each arm with a soft pillow while lying on your back or slightly reclined. This position mimics resting your arms on your lap, a posture many people find comfortable and pain-free during the day.

Groove’s Body Pillow can work well here, allowing you to keep the arms supported without forcing the shoulders into awkward angles.

The Groove Knee Pillow can also be used to prop yourself up or to keep your legs in a neutral position while you rest.

3. Avoid Flat Back Sleeping With Arms At Sides

Lying flat on your back with your arms straight down can increase shoulder tension.

Instead, try elevating your torso slightly and supporting your arms at mid-body height. This reduces downward pull on the shoulder joints and keeps muscles more relaxed through the night.

4. Avoid Side Sleeping (If Both Shoulders Hurt)

60% of adults prefer side sleeping (Cary, Briffa and McKenna, 2019), but if both shoulders are inflamed, lying on either side will put direct pressure on one shoulder while stretching the other. This can aggravate the pain and delay healing.

While side sleeping might work for some people, most find it increases discomfort when both shoulders are affected.

5. Test Arm Position: Palms Up Vs Down

The position of your arms can change how much strain is placed on the rotator cuff and biceps tendon.

30% of adults over 60 experience rotator cuff injuries, and pain when lifting the arm between about 60° and 120° is a common complaint (May and Garmel, 2023).

Some people find palms-up sleeping relieves pressure, while others prefer palms facing down or slightly inward. Experiment with both to see which feels best for your shoulders.

Pro Tip: If you feel any pain, don’t force yourself to hold the position.

6. Use Heat Or Ice Before Bed

Applying an ice pack for 15 to 20 minutes before bed can help reduce inflammation. This is known as cold therapy.

In contrast, heat can relax tight muscles and promote blood flow—this is heat therapy.

Whichever you choose, always place a cloth barrier between your skin and the pack to avoid irritation.

7. Gentle Mobility Or Stretching

Light mobility work before bed can reduce stiffness and even help you relax after a long day, two things that can help you sleep comfortably.

Pendulum swings or gentle wall crawls can help keep the shoulders moving without overloading the joints.

This is particularly helpful with shoulder bursitis, where light exercise can help to strengthen muscles around the affected joint (Mayo Clinic, 2022). If you suspect bursitis in both shoulders, you may need medication or physical therapy to manage the condition.

Avoid any stretches that cause sharp pain, and don’t overdo exercise, as inflamed tendons can be easily aggravated.

FAQs About Pain In Both Shoulders At Night

What’s the best position to sleep in when both shoulders hurt?

Many people find the best sleeping position for pain in both shoulders is slightly reclined on their back, with both arms supported by Groove pillows.

This helps reduce pressure on the shoulders, but you might need to train yourself to sleep on your back for the best experience.

Why do my shoulders hurt more when I lie down?

When you are lying still, inflammation in the shoulder joints can settle and create stiffness. Likewise, your sleeping position might put extra pressure on any underlying issues.

In some cases, certain positions can also restrict blood flow or compress nerves, leading to slower healing and more pain.

Can sleeping on my back help shoulder pain?

Yes, sleeping on your back with the right support can help keep the shoulders in a neutral position and reduce aches and pains.

The key to knowing how to sleep with shoulder pain in both shoulders involves taking all pressure off the affected area. Often, this involves avoiding having the arms flat at your sides and to use supportive pillows to keep them gently elevated.

Why do some doctors recommend sleeping on your side if both shoulders hurt?

For some conditions, side sleeping can relieve spinal pressure and help with breathing, but if both shoulders are painful, it can make symptoms worse as it’ll put excess strain on one side.

Is there any pillow that can help with both shoulders hurting?

Specially designed pillows like the Groove Adjustable Pillow, Body Pillow, and Knee Pillow can support proper posture and alignment while you sleep. These utilise memory foam to reduce pressure and have ergonomic designs to keep your body in a neutral position.

When To Consult A Healthcare Professional

If your shoulder pain lasts for more than a few weeks, becomes severe, or is accompanied by weakness, numbness, or tingling, seek medical advice as soon as possible.

Similarly, if your symptoms don’t go away after two weeks, contact a physiotherapist or GP to help identify the underlying cause and recommend targeted treatment.

The Takeaway

Sleeping with pain in both shoulders at night can be challenging, but with the right approach and some specialised support, you can make a big difference.

Groove pillows are designed to help you sleep in better alignment, giving your body the support it needs while you recover. Explore our full range to find the perfect fit for your needs.

See all Groove Pillows now.

References

• Cary, D., Briffa, K. and McKenna, L. (2019). Identifying relationships between sleep posture and non-specific spinal symptoms in adults: A scoping review. BMJ Open, [online] 9(6). doi:https://doi.org/10.1136/bmjopen-2018-027633.
• Kubota, S., Endo, Y., Kubota, M., Ishizuka, Y. and Furudate, T. (2015). Effects of trunk posture in Fowler’s position on hemodynamics. Autonomic Neuroscience, 189, pp.56–59. doi:https://doi.org/10.1016/j.autneu.2015.01.002.
• May, T. and Garmel, G.M. (2023). Rotator cuff injury. [online] PubMed. Available at: https://www.ncbi.nlm.nih.gov/books/NBK547664/.
• Mayo Clinic (2022). Bursitis - Symptoms and causes. [online] Mayo Clinic. Available at: https://www.mayoclinic.org/diseases-conditions/bursitis/symptoms-causes/syc-20353242.