How To Sleep With Shoulder Impingement

If you’ve ever tried to fall asleep with shoulder impingement, you know how frustrating it can be.

The pain, stiffness, and endless shifting positions can make bedtime feel like a battle.

The good news? With the right setup and a few adjustments, you can ease the strain and get better quality rest. Below, I’ll walk you through the best sleeping positions, pillow choices, and nighttime routines to help reduce shoulder impingement pain.

Why Is Shoulder Impingement Pain Worse At Night?

Shoulder impingement happens when the tendons or bursa in the shoulder are compressed and rub against your rotator cuff, a group of muscles around the shoulder joint (Cleveland Clinic, 2024).

At night, lying still for hours can cause joint fluid to settle, which increases stiffness. Similarly, sleeping positions that press on the shoulder can also make pain more intense. These factors add up and can leave you in more pain at night.

1. Correct Sleeping Position For An Impinged Shoulder

One of the biggest mistakes people make is sleeping with their arm overhead or tucked under the pillow. Both positions increase compression in the joint and worsen inflammation (Cleveland Clinic, 2021).

Instead, keep your arm close to your body and lightly supported with a pillow. If you’re wondering, “What’s the best position for a pinched nerve in the shoulder?” the answer is almost always on your back or on the non-affected side, with your arms supported, not flat.

2. Choose The Right Pillow

A medium-firm memory foam pillow is often the best option for shoulder impingement. It provides enough structure to support your head and neck without sinking in too much.

Research has shown that feather pillows, while soft, can actually lead to more morning pain (Grimmer-Somers, 2010). That’s why ergonomic memory foam designs like the Groove Pillow are ideal for reducing pressure and keeping you aligned through the night.

3. Sleep On Your Back (If You Can)

Back sleeping is usually the most comfortable option if you’re dealing with shoulder impingement. It takes direct pressure off the shoulder and keeps your spine neutral.

To make this position easier:

• Use a cervical pillow to keep your head and neck in alignment.
• Try a small support under your knees (like the Groove X Lower Back Pillow) to ease pressure in your lower back and shoulders.

If you absolutely need to side sleep, stick to the non-affected side and use a body pillow to support your top arm and prevent rolling onto the painful shoulder.

4. Stretch Or Do Light Mobility Work Before Bed

Gentle mobility work before bed can relax tight muscles and reduce stiffness (Ribaudo, 2021). Even if you’ve been sitting all day, simple exercises can help reset your shoulders and prep them for sleep.

Look up short guided routines on YouTube — some good starting points are:

• 5 Exercises For Shoulder Pain Relief (No More Impingement) by Jared Beckstrand, DPT
• Best 3 Exercises to Fix Shoulder Impingement by Tom Morrison, PT

Just 5 to 10 minutes of controlled movement can make a big difference in how your shoulders feel when you lie down.

5. Apply Heat Or Cold Before Sleep

• Cold therapy: Apply an ice pack for 15–20 minutes to reduce inflammation after activity.
• Heat therapy: Use a heating pad to relax muscles and improve blood flow before bed.

Many people switch between the two depending on how their shoulder feels. Rule of thumb: if it feels worse, stop.

FAQs

Should you massage a shoulder impingement?

Gentle massage around the shoulder muscles can help relieve tension. However, you must avoid deep pressure directly on the inflamed area. Seek professional advice if in doubt.

What not to do with an impinged shoulder?

If you have an impinged shoulder, you should avoid heavy lifting and repetitive overhead movements. When sleeping, you should avoid lying on the affected side without proper support.

Will shoulder impingement ever go away?

Yes. With rest, correct posture, and the right sleeping position, many shoulder impingement cases improve within weeks or months. If it doesn’t go away after months, contact your GP.

How do you release an impinged shoulder?

You can release an impinged shoulder with targeted stretching and gentle strengthening exercises. Postural adjustments and help from a physiotherapist can also help. However, the problem often resolves on its own after weeks or months.

When To Consult A Healthcare Professional

You should see a healthcare professional if your shoulder pain lasts for more than a few weeks, if you experience weakness, tingling, or numbness, or if the pain suddenly becomes severe enough to interfere with your daily activities.

Final Thoughts

The best way to sleep with shoulder impingement is on your back, with the right pillow support. Pair that with some light stretching and heat or cold therapy, and you’ll give your shoulder the best chance to heal while you rest.

Groove pillows are designed to keep your body aligned, reduce pressure points, and help you finally get the sleep you’ve been missing. Explore the full memory foam range to find the right fit for your routine.

Explore the full Groove Memory Foam Pillow range now.

REFERENCES

• Cleveland Clinic (2021). Bursitis in Shoulder: What It Is, Treatments, Symptoms. [online] Cleveland Clinic. Available at: https://my.clevelandclinic.org/health/diseases/21530-bursitis-in-shoulder.
• ‌Cleveland Clinic (2024). What Is Shoulder Impingement? [online] Cleveland Clinic. Available at: https://my.clevelandclinic.org/health/diseases/shoulder-impingement-rotator-cuff-tendinitis.
• Grimmer-Somers, K. (2010). Pillow use: the behavior of cervical stiffness, headache and scapular/arm pain. Journal of Pain Research, p.137. doi:https://doi.org/10.2147/jpr.s10880.
• NHS (2017). Shoulder impingement. [online] nhs.uk. Available at: https://www.nhs.uk/conditions/shoulder-impingement-syndrome/.
• Ribaudo, A. (2021). 10 Stretches to Do Before Bed to Improve Your Sleep. [online] Hospital for Special Surgery. Available at: https://www.hss.edu/health-library/move-better/stretches-before-bed.

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