How to Sleep with a Frozen Shoulder

Frozen shoulder, also known as adhesive capsulitis, is a condition where the tissues around the shoulder joint (called the shoulder capsule) become thick and tight. This causes intense pain and limits how much you can move your shoulder. The condition usually goes through 3 phases as it develops.

1. The Freezing Phase (lasting 2–9 months): Characterized by escalating pain and gradual loss of motion.
2. The Frozen Phase (lasting 4–6 months): Where stiffness dominates, severely limiting movement.
3. The Thawing Phase: A period marked by the gradual return of motion as the symptoms begin to wane.

Why Sleep Aggravates Shoulder Pain:

As night descends, the discomfort associated with a frozen shoulder intensifies, a phenomenon exacerbated by the reduced blood circulation that occurs during sleep. This natural reduction in circulation leads to increased inflammation, heightening the pain. Furthermore, the involuntary movements of the shoulder during sleep can impose additional pressure on the affected area, compounding the discomfort.

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Optimizing Sleep with a Frozen Shoulder:

For individuals grappling with a frozen shoulder, the following strategies may offer respite:

• Sleep on the Unaffected Side: Resting on the unaffected shoulder can put pressure on the afflicted side. Place an additional pillow between your arms to ensure proper shoulder alignment, offering a measure of relief. Tuck the pillow snugly under your top armpit, and embrace it for support.
• Pillow Positioning for Spine Alignment: Consider placing another pillow between your knees to maintain spinal and hip alignment, which promotes a neutral body position and may reduce pain.
• Back Sleepers: If you prefer sleeping on your back, position your arms alongside your body with palms facing down on the mattress. This posture minimizes pressure on the shoulder.
• Neck and Spine Alignment: Regardless of your sleeping position, ensure your pillow is firm enough to keep your neck aligned with your spine, thereby reducing shoulder strain.
• Daytime Shoulder Care: To mitigate nighttime discomfort, it’s crucial to minimize shoulder strain throughout the day. Consult your physician about taking an anti-inflammatory medication (NSAID) shortly before bedtime to allow the medicine to take effect as you sleep.
• Heat Therapy: Consider using a safe heating pad in bed to relax the muscles and soft tissues surrounding the shoulder.
• Morning Stiffness Relief: If your shoulder feels particularly stiff upon waking, a warm shower lasting 10 to 15 minutes can help loosen the area, easing discomfort.
• Pendulum Exercises: To maintain mobility, practice the pendulum swing exercise. Bend slightly at the waist and let the affected arm hang down, gently rotating it in a circular motion. Gradually increase the speed as your comfort allows.

Few Tips for your Comfort

• Heat therapy: Applying heat to your shoulder before bed can help relax the muscles and reduce stiffness.
• Cold therapy: Some people find cold therapy to be more effective. Try applying an ice pack for 15-20 minutes before bed.
• Avoid sleeping on your stomach: This position can put extra pressure on your shoulder and make it more painful.
• Consult a doctor: If your frozen shoulder is severe or not improving, consult with a healthcare professional for additional advice and treatment options.

By following these tips, you can help improve your sleep quality and manage the discomfort associated with a frozen shoulder.