Tag Archives: back pain

Shoulder Pain from Sleeping

Do you suffer from Shoulder Pain from sleeping?

Sleeping, or more specifically your sleeping position can cause shoulder pain.

One of the most likely causes of shoulder pain from sleeping is an existing shoulder injury that you may not even have noticed. What happens is that your sleeping position is aggravating the injury that you may not even be aware of during the day. This may be due to pressure on the shoulder and/or reduced blood flow to the area.

Using the right pillow can reduce the pressure, increase blood flow and relive pain.

[easyazon_image add_to_cart=”default” align=”left” asin=”B001ACOOX6″ cloaking=”default” height=”120″ localization=”default” locale=”US” nofollow=”default” new_window=”default” src=”http://ecx.images-amazon.com/images/I/31Xlx-I2D2L._SL160_.jpg” tag=”privat-20″ width=”160″]

I recommend trying a [easyazon_link asin=”B001ACOOX6″ locale=”US” new_window=”default” nofollow=”default” tag=”privat-20″ add_to_cart=”default” cloaking=”default” localization=”default” popups=”default”]special Tempur Neck Pillow[/easyazon_link] that is specifically designed to help shoulder muscles relax.

Many of my patients have found that using a Tempur neck pillow relieves their shoulder pain. The neck pillow is the one I generally recommend but there are also pillows for specific conditions that I review below.

[easyazon_block add_to_cart=”default” align=”left” asin=”B001ACOOX6″ cloaking=”default” layout=”top” localization=”default” locale=”US” nofollow=”default” new_window=”default” tag=”privat-20″]Core 160 Basic Cervical Pillow Standard Support[/easyazon_block]

 

 

 

 

 

 

 

Sleeping on the injured shoulder causes blood flow to decrease, meaning less oxygen is getting to the shoulder. Pain occurs when the shoulder is not mobile, which increases inflammation, therefore when you are lying down to sleep at night, the pain may increase.

Shoulder pain can stop you from sleeping properly. The right sleeping position can reduce neck and shoulder pain. The right sleeping positions should improve the quality of sleep, as well as prevent injury and prevent further pain to the spine, neck and shoulders if an injury is present.

Changing your pillow to Tempur neck pillow and improving your sleeping position may really help.

Best sleeping position to avoid shoulder pain from sleeping

avoid shoulder pain from sleeping

avoid shoulder pain from sleeping

Because we spend approximately one-third of our lives sleeping, it is really important to find the best sleeping positions for your neck and shoulder pain. Sleep is very important in healing existing injuries, yet it can be difficult to sleep with injury pain, which creates a vicious cycle.

Research suggests that people who experience problems sleeping, are more likely to develop chronic musculoskeletal pain, so it is worth the effort to pay attention to how you are sleeping now, and to try other methods of achieving a restful sleep, if sleep is posing a problem.

The Best Sleeping Positions

Although many people sleep on their stomachs, this is not a sleeping position recommended, because it places additional stress on the spine, upper back, and neck. Sleeping on your side is generally better than sleeping on your stomach. However if you have an existing shoulder injury, you should never sleep on the injured side, even if it is not causing pain.

Sleeping on a shoulder injury may hinder healing and prolong the healing process, which also prolongs the pain associated with the injury.

Sleep on your back

The best way to avoid pain from existing shoulder injuries, or to avoid contributing pain to the neck and shoulder regions, is to sleep on your back. The ultimate sleeping position is where the body is in alignment, with the neck, spine, and shoulders slightly elevated. This position is great for preventing neck and shoulder pain while sleeping, but if some people cannot relax enough to fall asleep in this position. Some compromises may have to be made if you regularly toss and turn, but it is worth trying to sleep on your back, to see if this could reduce your pain and improve your sleep.

Importance of Pillows

Sleeping positions are a priority, and the best way to sleep in order to keep the spine and body aligned, is to sleep on your back. In order to elevate your neck and shoulders slightly, choosing the correct pillow is also important.

The pillow should keep the head and neck in a neutral position as you sleep. If the pillow is too thick, it will push the head forward, yet a pillow which is too soft, will allow the head to sink, causing further neck and shoulder pain or strain.

Finding the most comfortable pillow that supports the neck and shoulders, will also promote healthier rest.

Tempur pillow

Tempur pillow are not a cheap as basic pillows, but they are a worthwhile investment. Teh advantage of Tempur pillows is that they offer the right level of support without being too thick, and they keep their shape.

My first choice is the [easyazon_link asin=”B001ACOOX6″ locale=”US” new_window=”default” nofollow=”default” tag=”privat-20″ add_to_cart=”default” cloaking=”default” localization=”default” popups=”default”]special Tempur Neck Pillow[/easyazon_link]

[easyazon_image add_to_cart=”default” align=”left” asin=”B001ACOOX6″ cloaking=”default” height=”120″ localization=”default” locale=”US” nofollow=”default” new_window=”default” src=”http://ecx.images-amazon.com/images/I/31Xlx-I2D2L._SL160_.jpg” tag=”privat-20″ width=”160″]

This neck pillow is designed to relax the shoulders and reduce pain, but no one pillow suits everyone and there are several other designs of Tempur pillow that you can try.

I highly recommend trying a [easyazon_link asin=”B00H4P3P8S” locale=”US” new_window=”default” nofollow=”default” tag=”privat-20″ add_to_cart=”default” cloaking=”default” localization=”default” popups=”default”]Tempur Pillow[/easyazon_link] you may need to try several different pillows to find the one that is best for you, but it is well worth it to ensure your sleep.

Neck and shoulder pain can often be referred pain from the spine, so it is important to make sure that the spine is aligned while sleeping as well.

Generally, the pillow should be 4-6 inches high, when the head is resting on top, and should accommodate changing sleep positions to a degree.

It is important to choose a pillow which is comfortable for you, making it easier to relax enough to fall asleep, so personal preference becomes a factor.

There are several pillow types to choose from, made from various materials and I’ve highlighted my recommendations below:

[easyazon_link asin=”B007MI2L1Y” locale=”US” new_window=”default” nofollow=”default” tag=”privat-20″ add_to_cart=”default” cloaking=”default” localization=”default” popups=”default”]A Buckwheat Pillow[/easyazon_link] –   is made of actual buckwheat hulls, and adjusts to the pressure of the head and shoulders resting upon it.

[easyazon_block add_to_cart=”default” align=”left” asin=”B007MI2L1Y” cloaking=”default” layout=”top” localization=”default” locale=”US” nofollow=”default” new_window=”default” tag=”privat-20″]Buckwheat Pillow – Zen Chi 100% Organic Premium Buckwheat Pillow – Queen Size (20″ X 30″)[/easyazon_block]

 

 

 

 

 

 

 

 

[easyazon_link asin=”B0002RO3JU” locale=”US” new_window=”default” nofollow=”default” tag=”privat-20″ add_to_cart=”default” cloaking=”default” localization=”default” popups=”default”]A Cervical Pillow[/easyazon_link] – restores the optimal curve of the neck, while keeping the neck in alignment with the spine.

[easyazon_block add_to_cart=”default” align=”left” asin=”B0002RO3JU” cloaking=”default” layout=”top” localization=”default” locale=”US” nofollow=”default” new_window=”default” tag=”privat-20″]A Cervical Pillow[/easyazon_block]

 

 

 

 

 

 

 

This [easyazon_link asin=”B000FTVCP8″ locale=”US” new_window=”default” nofollow=”default” tag=”privat-20″ add_to_cart=”default” cloaking=”default” localization=”default” popups=”default”]Duck Feather Pillow[/easyazon_link] – conforms nicely to the contours of the neck and shoulders, and is extremely comfortable. This pillow has a unique pillow-in-pillow construction but feather pillows do become compressed over time, and need to be replaced, in order to maintain the correct cervical spine (neck) alignment.

[easyazon_block add_to_cart=”default” align=”left” asin=”B000FTVCP8″ cloaking=”default” layout=”top” localization=”default” locale=”US” nofollow=”default” new_window=”default” tag=”privat-20″]This Duck Feather Pillow[/easyazon_block]

 

 

 

 

 

 

 

 

Travel Pillow

Sleeping in chair, or when traveling can cause shoulder and neck pain.

This [easyazon_link asin=”B000RH7450″ locale=”US” new_window=”default” nofollow=”default” tag=”privat-20″ add_to_cart=”default” cloaking=”default” localization=”default” popups=”default”]Memory Foam Travel Pillow[/easyazon_link] – supports the neck, by preventing the head from dropping to one side, and is mainly used while sitting or reclining.

[easyazon_block add_to_cart=”default” align=”left” asin=”B000RH7450″ cloaking=”default” layout=”top” localization=”default” locale=”US” nofollow=”default” new_window=”default” tag=”privat-20″]Memory Foam Travel Pillow[/easyazon_block]

 

 

 

 

 

 

 

When sleeping on the side, the pillow should support the head and neck, while keeping the neck in a natural position. The spine should maintain a straight, and natural line, and weight should be evenly distributed, so that there is no unnatural pressure on the neck or shoulders, causing strain.

Sleeping with shoulder pain conclusion

The secret to sleeping with, or preventing neck or shoulder pain, is finding a position which is beneficial to spinal alignment (sleeping on the back or side), and that is comfortable for you.

Finding the most comfortable pillow that supports the neck and shoulders, will also promote healthier rest. I always recommend trying a Tempur pillow, but you may need to try several different pillows to find the one that is best for you.

Click here for further information about Sleeping Positions for Neck and Shoulder Pain

Kind Regards,
Tim Allardyce DO MCSP SRP

 

 

Drink water to reduce shoulder and neck pain

We all know that drinking water has many general health benefits. But this may sound strange advice,  drinking more water can actually help to reduce shoulder and neck pain.

Lactic acid builds up in stressed muscles even if you don’t feel the strain. Water will help flush the build-up of lactic acid out of your system helping to prevent shoulder and neck pain.

So drink plenty of water and stay fully hydrated to help combat neck and shoulder pain. This also applies to back pain and dehydrated disks can be more prone to injury.

What To Do If You Suffer Whiplash

Whiplash happens in accident like car crashes, sports injuries or when someone is suddenly thrown.

Symptoms of whiplash can include stiffness, specifically in the neck and at the back of the head, and headaches. Usually these signs appear after the accident happen or within a few days to two weeks.

If you think you may have suffered whiplash seek medical advice without delay. You should do this for two reasons.

Firstly although whiplash  symptoms  may not appear immediately whiplash injuries can be serious and prompt medical treatment will help to reduce the time it takes you to recover.

Prompt medical consultation may also help you to make a claim for your medical treatment and other costs you might suffer as a result of your injury, such as loss of income.

Exercise to Avoid Chronic Back and Shoulder Pain

Shoulder pain and back pain can be avoided in many cases through exercise and maintaining your weight.  You don’t have to train for the Olympics, but your workout does need to get your heart pumping and your blood moving.  It cannot be a simple stroll around the park.  So, grab an exercise video,  jump on the stairmaster, or head outside.

Just remember to keep your arms pumping and your legs moving, because just “going through the motions” will get you nowhere.  To be really effective your workout needs to raise your heart rate and be performed regularly so find a form of exercise that you enjoy and you will be more likely to stick at it.