For many people, rotator cuff pain gets worse at night, when it's time to sleep. The cuff includes the muscles and tendons that allow the arm to stay in place and move. If you have trouble falling asleep due to this problem, try changing your position in bed. Also use ice, heat, or pain relievers to relieve pain and discomfort. If you still can't sleep, try changing your bedtime or mattress.
Steps
Method 1 of 3: Try Sleeping in Different Positions
Step 1. Sleep in a seated position immediately after your injury
For the first two days, you should sleep with your back straight. Try doing this on a recliner or by putting pillows behind your back in bed. Lie with your shoulders resting on a support and lift up.
If you have a reclining bed, raise the headboard to sleep in a sitting position
Step 2. Put a pillow between your legs if you sleep on your side
Turn to your healthy shoulder, not the injured one. The pillow between your legs will help keep your body aligned properly while you sleep. You can also hug a pillow with your arms.
Step 3. Keep a pillow under your arm on the injured side if you sleep on your back
Place the pillow under your arm to raise it and reduce some of the pressure on the rotator cuff. This can help you relieve the pain.
You can use a regular pillow
Step 4. Do not sleep on the injured shoulder or stomach
These positions are the ones that cause the most discomfort. Even if you usually rest in those ways, try falling asleep in a different position.
Method 2 of 3: Relieve Shoulder Pain at Night
Step 1. Apply ice to your shoulder for 15-20 minutes before bed
Make an ice pack and a towel and rest your shoulder on it while sitting or lying down. You can also use an ice compression band to wrap around your shoulder. This remedy can relieve pain and inflammation.
- Don't sleep with the ice pack. Take it off before going to bed.
- You can purchase ice compression bandages at sporting goods stores and pharmacies. Follow the instructions on the package to freeze and apply the dressing.
- Ice packs are the best solution in the two days following minor injuries. Afterward, you can use heat.
Step 2. Warm up the shoulder after 48 hours
Heat offers many of the same benefits as ice for your shoulder, such as relieving pain and reducing inflammation. Do not apply heat for at least 48 hours after injury, or the shoulder may harden. Before going to bed, warm your shoulder for 15-20 minutes using one of the following methods:
- Wrap a warm compress around your shoulder.
- Use a hot water bottle. Wrap it with a towel and rest your seated shoulder on it.
- Take a hot shower.
- Dip a towel in hot water and wrap it around your bare shoulder. Make sure the water is hot but not hot.
Step 3. Engage in low impact physical activity throughout the day
Exercising the right way can relieve pain and help you sleep better. That said, some movements can aggravate your injury. Talk to your doctor or physical therapist to choose the exercises that are best for you.
- Arm stretches and rocking movements can relieve pain and help you regain flexibility.
- Low-impact exercises like walking or swimming can help you stay flexible and active. Aim for thirty minutes of physical activity in the afternoon so that you feel more tired in the evening.
- Do not lift heavy objects, do not hang with your arms and do not lift them above your head.
Step 4. Limit your movements at night to rest your shoulder
A little exercise can help relieve pain, but don't overdo it, particularly at night. Instead, try to get the joint to rest completely during those hours. Avoid strenuous physical activity, stretches, do not lift objects and do nothing that causes you to raise your arm above your head.
If your physical therapist or doctor has advised you to do specific exercises before bed, follow their directions
Step 5. Take an over-the-counter pain reliever before bed
Paracetamol (such as Tachipirina), ibuprofen (Brufen or Moment) and naproxen (Lasonil) can relieve pain. Take a dose of the drug about 20 minutes before bedtime, following the instructions on the package.
Method 3 of 3: Improve Sleep Quality
Step 1. Always sleep at the same times to make it easier for you to fall asleep
If you fall asleep and wake up at the same time every day, sleeping becomes easier. While recovering, go to bed at fixed times.
Getting enough sleep is important for rotator cuff healing. Adults should try to sleep for 7-9 hours a night, teenagers 8-10 hours and children 9-11 hours
Step 2. Wear a sling bandage when you go to sleep
You can buy one at a pharmacy or supermarkets. Wrap your shoulder before bed according to the instructions on the label. This way you won't move the joint too much while you sleep.
If your doctor recommends using a sling bandage for the night, they may provide you with one
Step 3. Invest in a new mattress if you have chronic rotator cuff pain
Almost all injuries at that point heal in 4-6 weeks. However, if the pain returns, you may need a new mattress. Look for one of medium stiffness. It should be hard enough to support the joints, but not enough to cause back pain.
Try lying on the mattress before buying it. If you sink in, it's probably too soft and won't support your shoulder. If, on the other hand, you feel uncomfortable pressure on your back or feel uncomfortable, it is too stiff
Step 4. Take an over-the-counter sleeping pill only if needed
The most common sleeping pills include diphenhydramine (such as Allergan) or doxylamine succinate (Vicks Medinait). Only take sleeping pills if the pain is severe or if you can't sleep after a long time. Read the instructions before taking drugs of this type.
- Never take sleeping pills for more than two weeks in a row, as they can be addictive.
- Talk to your doctor before taking a sleeping pill, particularly if you are already on other drug therapies. The doctor will tell you if the drug can have adverse reactions with others.
- Don't drink alcohol to help you sleep better, especially if you're on medication. Alcohol can make you sleepy, but it won't improve your sleep quality. When taken in combination with sleeping pills, it can be extremely dangerous.
Step 5. Talk to your doctor if you always sleep badly
If you just can't sleep at night or if lack of rest is negatively impacting your professional or social life, see your doctor. Talk to him about your pain and tell him you can't sleep well. He may recommend some treatment options.
- Your doctor may prescribe a stronger pain reliever for your shoulder or prescribe medications that will help you sleep.
- He can give you injections that will temporarily relieve shoulder pain. The injections wear off over time, but they can help you sleep better.
- He can recommend a physiotherapist who will explain how to train safely. These exercises can relieve pain and help you regain shoulder mobility.
- In severe cases, your doctor may recommend surgery to remove bone spurs, repair tendons, or reposition the shoulder.
