Shoulder Pain from Sleeping? Here’s What Might Be Going On

Ever woken up with a stiff, aching shoulder—even though you didn’t do anything strenuous the day before?

You’re not alone.

Night-time or early morning shoulder pain is something we hear about all the time at the clinic. It can sneak up on you and make getting out of bed feel like a workout in itself. The frustrating part? It often has more to do with how you sleep than what you do during the day.

Let’s take a look at what could be causing your shoulder pain—and what you can do to fix it.

Why Does My Shoulder Hurt After Sleeping?

Here are a few common reasons:

🛌 1. Sleeping on One Side Too Long

If you always sleep on the same side, your shoulder is under pressure for hours at a time. That can squish the soft tissues and irritate your rotator cuff, leading to pain and stiffness when you wake up.

🦴 2. Poor Pillow Support

Too high or too flat—and your neck and shoulders can get pulled out of their natural alignment. That puts unnecessary strain on the muscles and joints around the shoulder.

🤕 3. Underlying Shoulder Problems

Sometimes shoulder issues like bursitis, tendon irritation, or even a frozen shoulder can get worse at night—especially if the joint isn’t moving much or is stuck in a poor position.

🧠 4. Tight Neck and Upper Back Muscles

Tension in the surrounding muscles (like your traps or upper back) can refer pain into your shoulder. Combine that with a strange sleep position, and the result can be a sore, stiff shoulder when the alarm goes off.

What Can I Do About It?

The good news? You don’t have to put up with it. Small changes can make a big difference.

✅ Try Sleeping on Your Back

This takes pressure off your shoulders completely. Add a pillow under your knees to support your lower back if needed. It may take a little getting used to, but your shoulders will thank you.

✅ Use a Supportive Pillow

Your pillow should keep your head level with your spine—not tilted up or down. If you sleep on your side, use a pillow thick enough to fill the gap between your ear and the mattress.

✅ Hug a Pillow If You Sleep on Your Side

This can keep your top shoulder from rolling forward and straining the joint. It also helps your upper arm and shoulder muscles relax more fully.

✅ Try a Small Pillow or Towel Under Your Arm

If you’re on your back or side, resting your arm on a small pillow can take pressure off the joint and reduce pulling on sore tissues.

✅ Gentle Stretches Before Bed

Doing a few simple shoulder and neck stretches before sleep can help loosen tight muscles and reduce tension.

When to Get Some Help

If the pain keeps waking you up or sticks around during the day, it’s worth checking in with a physio. You might be dealing with:

• Rotator cuff irritation

• Bursitis

• Frozen shoulder

• Shoulder impingement

At Take Control Active Rehab in Oatley, we’ll assess how your shoulder is moving, find out what’s being irritated, and guide you through exercises and changes that ease the pain—for good.

Sleep Shouldn’t Hurt

Waking up with shoulder pain isn’t something you have to just live with. Whether it’s your sleep position, pillow, or something deeper going on, there’s always a way forward.

A few small tweaks—and the right support—can make a big difference in how you feel each morning.