Shoulder Pain at Night: 5 Things You Can do to Reduce the Pain
I’m assuming you’re looking for possible remedies for shoulder pain at night.
You’ve fought tooth and nail throughout the day, handling clients’ projects.
You probably need to wrap up things so you can have more time relaxing while watching your favorite TV show, which you cannot afford to miss either.
However, you’re unable to achieve ‘that’ ample rest not because you lack sleep, but because of the extreme body pains, especially on your shoulders.
Shoulder pain worsens at night, and victims can attest to this. Many reports show that 18 to 26 percent of adults are likely to experience this defect.
Good news! There are several steps on how to relieve shoulder pain at night. Read on to acquire skills for getting rid of such discomfort through the simple shoulder exercises outlined below.
Note that this is not one of the run-of-the-mill posts you’ll find elsewhere, which means the information you get here is well-researched.
That said, let’s discuss the possible causes of shoulder pain at night before we can conclude with the remedies. Stay tuned.
Possible Causes of Shoulder Pain at Night
1. Bursitis
Bursitis is a condition that results from the inflammation of the bursa, which is a fluid-like substance that prevents the joints from shock.
The development of Bursitis puts you at risk of a vicious cycle, which stimulates swelling and more pain.
Most people who sleep on their sides are likely to experience this condition more often. You see, as you’re sleeping, your shoulders squeeze the bursa onto your muscles. Once bursa has developed, you start to feel more pain than that of Bursitis.
2. Tendonitis
Again, this is an inflammatory condition caused by the repetitive use of a type of injury. For example, when an injury occurs on your shoulder, tendons that connect muscles to bones become irritated, thus pain and stiffness in the affected region.
At this point, shoulder pain at night worsens, and as such, it becomes difficult for you to fall asleep. This may be due to gravitational effects, which forces the tendons and muscles on your shoulders to face a different position.
Besides, blood flow within the affected region decreases while increasing tendon pains and, eventually, tendonitis.
5 Things You Can do to Reduce the Pain
1. Change to a Better Position
Finding an excellent sleeping position can be downright frustrating. Making several turns during the night is normal. However, it could be a course of your shoulder pain nightmare. Sleeping on your back can stimulate shoulder deformity instead, sleep on the opposing shoulder.
Alternatively, you may put on a sling while sleeping to prevent tossing over. Also, elevating your knees using a pillow can help back pain associated defects. Remember, you may only apply these tips if the pain persists.
2. Have a Sleep Schedule
Sometimes shoulder pains are a result of fatigue. Having a fixed sleeping schedule can be of significant impact on these pains.
Sticking to healthy sleeping habits can help you relax after a long tiresome day by reducing stress as well as tension. It also improves the quality of sleep while lengthening your sleeping period.
Taking a shower before having a nap can also be of help. Ensure that you’re sleeping in a dark room free from any noise to avoid distractions.
You may also decide to go snappy by taking medication; however, it’s not advisable. This is because the continuous use of OTC drugs causes addiction, which promotes poor sleeping habits.
3. Neck Release Exercise
This type of exercise helps reduce the tension between your neck and shoulders. Here is how to do so:
- Let down your chin to your chest as it helps release the pressure at the back of your neck.
- Slant your head softly towards the left to exercise your right shoulder.
- Maintain this position for a minute.
- Meanwhile, repeat the same procedure on the opposing side for about five times.
Alternatively;
- Put one hand on one of your shoulders. Another on top of your ear to help with the exercise.
- Roll down your chin so that it leans on your chest.
- Swiftly turn your head towards the left to help stretch your right shoulder.
- Hold onto this posture for one minute.
- Do the same on the other side about three to five times.
4. Eagle Arms Exercise
This helps to exercise your muscle shoulders. You can do it by placing your arms on opposing shoulders.
- Stretch your arms to the sides while you maintain your sitting position.
- Place your arms across each other with the elbows facing in front. Your right arm should be the one on top.
- With your elbows bent, place your forearms and arms together.
- Try to reach your right arm while keeping your palms intact.
- Maintain the same posture for 15 seconds — meanwhile, breathe out as you stretch your elbows towards your chest.
- Lift your hands off your chest and breathe in.
- Carry on with the same exercise for a minute after which, you may do the same on the other side.
5. Across the Chest
If you want to improve the flexibility of your shoulder muscles, then this type of exercise should be your top priority.
- Put your right hand across your chest.
- Support your arm with the help of your left hand.
- Hold onto this position for a minute.
- Repeat the same exercise on the other side for about five minutes.
Avoid advanced Stretching Exercises
Note that stretch exercises should be gentle, which means you should stop exercising in case of any pain to avoid hurting yourself.
Strenuous exercises are, however, not recommended for people suffering from chronic pains as it may worsen their conditions.
Warming up before any stretch exercises while maintaining your breath is an excellent way of doing stretch exercises.
In Conclusion
Despite being a common pain, shoulder pains are manageable. Doing the above stretching exercises puts you at a greater position of relieving shoulder pains.
The use of home remedies, along with medical treatment, will even facilitate the recovery of your shoulder pain.
However, it’s essential to continue with your medication even after getting better to prevent the shoulder pain from coming back.
Finally, consult your physician for better medication to avoid adverse effects due to the wrong medication.
That said, I believe you find answers to your questions. Please leave a comment if you find this post useful. Remember, suggestions are also welcome.
