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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. I recommend trying a special Tempur Neck Pillow 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. 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 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 special Tempur Neck Pillow 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 Tempur Pillow 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: A Buckwheat Pillow - is made of actual buckwheat hulls, and adjusts to the pressure of the head and shoulders resting upon it. A Cervical Pillow - restores the optimal curve of the neck, while keeping the neck in alignment with the spine. This Duck Feather Pillow – 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. Travel Pillow Sleeping in chair, or when traveling can cause shoulder and neck pain. This Memory Foam Travel Pillow – supports the neck, by preventing the head from dropping to one side, and is mainly used while sitting or reclining. 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
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Koji je najbolji položaj za spavanje Odgovor na ovo pitanje nije uvijek jednak, jer raznim ljudima odgovaraju razni položaji Svatko od nas ima neki omiljeni položaj u kojem najlakše zaspe, no često to nije položaj u kojem provedemo veći dio noći. Koje su dobre, a koje loše strane položaja u snu? Ako spavate na boku, u fetalnom položaju, smanjili ste pritisak na vaša leđa, pa je važno postaviti jastuk na način da je vaša glava u neutralnom položaju koji neće utjecati na položaj tijela. Srećom, ovaj položaj nema loših strana. Spavanje na trbuhu dobro je u slučaju da imate bolove u donjem dijelu leđa, no ima i dosta loših strana. Ovakav vam položaj može spljoštiti prirodnu liniju donjeg dijela leđa, a spavanjem na trbuhu stvarate i nepotreban pritisak na živce. Spavanje na leđima je sjajno za položaj unutarnjih organa tijekom noći i dobro balansira težinu tijela, pritom sprječavajući bolove u leđima i vratu. Bilo bi dobro staviti jastuk pod koljena kako bi kralježnica bila u pravilnom položaju. No, ako hrčete, u ovom ćete položaju samo pojačati taj problem, pa razmislite o prebacivanju u položaj na boku.