Sleep, stress, recovery & daily habits
Side Sleeping and Shoulder Pain: 67% Sleep on the Sore Side — Here's What to Try
5-minute read · Published February 13, 2025 · Updated February 13, 2025
If your shoulder hurts, you may have noticed that it hurts most at night. You may also have noticed that you tend to lie on the sore side. That observation is more common than you might think. This post explains what the research shows, what it does not, and what you can try.
For the bigger picture on sleep and shoulders, read our guide to sleeping with shoulder pain.
What the 67% figure means
A small cross-sectional study of 83 Danish patients looked at which side people slept on. About 67% of people with one-sided shoulder pain slept on the painful side [R29]. That is a useful clue, but it is a snapshot. It does not show that sleep caused the pain, or that the pain caused the sleep position.
A proposed "postural theory" suggests that long periods of pressure on one side may contribute to pain. That idea is still a hypothesis. Causality is unknown [R29]. The link is worth noticing and testing, but it is not settled.
Why sleep position can matter
When you lie on one side, the shoulder carries body weight. Pressure can build in the joint, the muscles and the skin. For some people, that pressure may make an already sore shoulder feel worse. The arm can also drift forward or fall across the body, which changes how the shoulder sits.
Sleep quality matters too. A sore shoulder can wake you, and many people find that a poor night makes pain feel stronger the next day.
What the research says
- The 67% figure is an association from a small study. Treat it as a reason to experiment, not as proof [R29].
- Pain that wakes you most nights, or does not change with rest, needs assessment [R30].
- There isn't strong research on pillows or sleep position for shoulder pain specifically; this is the closest evidence.
What you can do
- Try a supported side position. Lie on the non-painful side if that is comfortable, or on your back with a pillow under the arm. Seated option: if sleeping is hard, rest in a reclined chair with a cushion under the sore arm.
- Hug a pillow. Place a cushion in front of your chest so the arm rests on it. This may reduce pressure on the shoulder. Seated option: rest the arm on a cushion on your lap during the day.
- Keep the head and neck level. Use a pillow that keeps your head in line with your spine. Test a few firmness levels.
- Change position gently. Roll slowly, using your good arm to support the sore one. Seated option: stand up slowly from a chair and support the arm.
- Do a short morning warm-up. Many people find gentle shoulder rolls and reaches ease morning stiffness. Seated option: do it sitting up in bed or in a chair.
- Keep a sleep log for two weeks. Note your position, pain level and how you slept. Bring it to your clinician.
Where ShoulderBack Pro fits — and where it doesn't
The trainer can help with one part of this: a short daytime or morning routine of gentle, controlled movement. The Refreshing Awareness ritual (SeeSaw, Open The Door and Windshield Wipers) takes about three minutes, seated or standing, and you set the effort with your other arm. It won't change your pillow, your sleep position or your sleep, and it isn't a sleep aid or a treatment. If your shoulder is sore enough to disturb sleep, get it assessed first. The lessons are free, and the trainer is there if you want one.
When to see a professional
See a doctor or physiotherapist promptly if you have: pain after a fall or injury with sudden weakness or loss of movement; a shoulder that looks deformed, very swollen or bruised; fever or feeling unwell alongside the pain; chest pain or breathlessness (call emergency services); constant pain that doesn't change with rest or activity; pain that wakes you most nights; numbness, tingling or weakness into the arm or hand; pain in several joints at once; or pain that hasn't improved after a couple of weeks of sensible self-care.
Night pain that wakes you most nights is a red flag. So is numbness or tingling in the arm or hand. A clinician can assess the cause.
Try this movement
Refreshing Awareness (morning) ritual →Frequently asked questions
Should I stop sleeping on my sore shoulder?
You can try other positions for a few weeks and see how you feel. If the pain is severe or constant, check with a clinician first.
What pillow helps most?
Many people find a firm pillow that keeps the head level with the spine helpful. A cushion hugged to the front of the body can also take pressure off the shoulder.
Can ShoulderBack Pro help me sleep better?
Not directly. It is a wellness trainer for short daytime movement, not a sleep aid, and it is not a treatment for shoulder pain.
When does night pain need a doctor?
Pain that wakes you most nights, or that does not change with rest, should be checked. Also see a clinician for numbness, tingling or weakness.
Sources
- Zenian J (2010). Sleep position and shoulder pain. Medical Hypotheses. AND Kempf B, Kongsted A (2012). Association between the side of unilateral shoulder pain and preferred sleeping position: cross-sectional study of 83 Danish patients. J Manipulative Physiol Ther. https://pubmed.ncbi.nlm.nih.gov/22608285/
- NHS Greater Glasgow & Clyde, shoulder red flags; NHS MPFT self-help, shoulder pain; BESS/BOA pathway summary (2021). https://pmc.ncbi.nlm.nih.gov/articles/PMC7905504
