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Shoulder Illustration of the trapezius muscle and where tension and pain sit in the neck and shoulder
Gilad Gordin · Physiotherapist
5 min read·21 November 2024 · Updated: 28 July 2026

Shoulder pain? don’t give up!

Pain that appears mainly when raising the arm or lying on the shoulder.

What’s important to know?

Sleeping position is one of the most common causes of shoulder pain - side sleeping places prolonged weight on the shoulder, and sometimes changing position is all it takes.

We all get shoulder pain, at every age - people who train and people who don’t. One common cause is the position you sleep in. Sleep is how the body recovers, and the moment shoulder pain appears, sleep suffers - and with it recovery, daytime concentration, and even inflammation levels. The body translates all of this into pain you feel with every small action.

So let’s start with the simple fix: your sleeping position. Like sleeping on your side? You’re putting a lot of weight on one shoulder for hours, and the result can be irritation and inflammation from the load. Sometimes changing position is all it takes - though habits built over years aren’t easy to change, and it can feel odd at first.

Here’s how to do it: find a position that takes the pressure off the shoulder - on your back, or slightly inclined with pillows, which also keeps you from rolling over. If only one side hurts, sleep on the other. It may sound funny, but a pillow barrier really does stop you from rolling onto the painful side. A good pillow that fills the gap between head and shoulder helps too.

Your mattress matters as well - if it’s too soft, there’s a good chance it’s contributing to the pain.

A tip from the clinic

Try to notice whether the pain is worse in the morning (after sleep) or in the evening (after a day of activity) - that helps me understand whether the main driver is your sleeping position or your daily load, and sometimes it is a combination of both.

What about the activities and movements you make during the day?

The more active you are, the faster your shoulder injury can heal. Of course, there’s no need to overdo it when there is pain or difficulty moving - listen to your body. Another thing to take into account is how many hours you sleep; there is a direct link between hours of sleep and pain levels. Once your sleep is deeper and more comfortable, the pain the next day drops. One of the most common signs is pain that disturbs sleep, especially lying on the painful side. Another frequent complaint is shoulder stiffness in the morning that gradually eases through the day.

Changed your sleeping position but still feel shoulder pain?

Shoulder injuries and pain have quite a few causes: A fall or accident, sports injuries, muscle trauma, physical inactivity, muscle shortening and more. Here are a few examples of common injuries: Frozen shoulder, impingement syndrome, rotator cuff, shoulder tendon strain, shoulder tendon pinching, shoulder inflammation and more.

When is it worth seeking professional treatment?

When to get checked
  • The pain has not gone away for several weeks
  • You hear noises from the shoulder, such as clicking
  • You have had a shoulder dislocation
  • It’s hard for you to sleep because of the pain
  • The shoulder is swollen

If you want to feel better, come in for treatment - you’ll get a thorough assessment and a rehab plan tailored to you.

 
In summary
  • Shoulder pain hurts sleep quality, and that in turn hurts recovery, concentration and even inflammatory markers in the body - a cycle that feeds itself.
  • Finding a sleeping position that doesn’t place direct pressure on the shoulder, such as sleeping on your back or slightly inclined, can bring significant relief.
  • Changing sleep habits built over years isn’t simple, but it is usually exactly the first and simplest step toward relief.

Not sure if this is your situation? I’d be happy to give you a professional assessment and build a treatment plan that fits you.

Book a consultation call
The content on this page is for general information and guidance only, doesn’t constitute a medical diagnosis, and isn’t a substitute for professional examination by a doctor or licensed physiotherapist.
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When should you seek medical attention right away? If you notice one or more of the following: the pain has not gone away for several weeks, you hear noises from the shoulder, like clicks, you have had a shoulder dislocation, the pain makes it hard for you to sleep, or the shoulder is swollen - these are red flags that call for prompt medical evaluation rather than waiting.