How To Sleep When Both Shoulders Hurt

Waking up with pain in both shoulders can leave you feeling like you barely slept.

Whether it’s tendonitis, bursitis, impingement, or another shoulder issue, discomfort on both sides makes it hard to settle into any position. Instead of resting, you end up tossing and turning, which only adds more strain.

The good news? There are practical strategies that can reduce the discomfort and help you get better quality sleep. Here are the key ones to try.

How To Sleep With Shoulder Pain On Both Sides

If both shoulders are sore, finding a comfortable sleeping position can feel impossible. Instead of tossing and turning, try these strategies to ease pressure and improve your rest.

1. Avoid Side Sleeping (If Both Shoulders Hurt)

Although 60% of adults are side sleepers (Cary, Briffa and McKenna, 2019), lying on your side when both shoulders are inflamed only worsens the problem. One side is compressed, while the other is overstretched. If both shoulders are painful, it’s best to avoid side sleeping until they’ve healed.

2. Sleep On A Gentle Incline

Raising your upper body slightly takes pressure off the shoulder joints and helps reduce inflammation. A specialised pillow, like the Groove Pillow, can support you at an incline. For extra comfort, place a small pillow or rolled towel under your neck to keep your spine aligned.

Research shows that sleeping with your torso elevated between 30-60° can also improve circulation and heart health (Kubota et al., 2015).

3. Support Both Arms

Don’t let your arms dangle. Instead, rest them on pillows at mid-body height. This mimics the comfortable, lap-resting position most people find pain-free during the day. If you prefer, you can also use the Groove Knee Pillow for extra stability or to keep your legs neutral.

4. Test Arm Position: Palms Up Vs Palms Down

Small changes in arm position can shift the load on your shoulders. Around 30% of adults over 60 experience rotator cuff injuries, and lifting between 60–120° is often painful (May and Garmel, 2023). Some people find palms-up relieves strain, while others prefer palms facing down or inward. Try both, if you feel pain, don’t force it.

5. Skip Flat Back Sleeping

Lying flat with arms pinned at your sides increases tension through the shoulders. Instead, elevate your torso slightly and support your arms so they rest naturally without pulling downwards.

6. Use Heat Or Ice Before Bed

Apply an ice pack for 15 or 20 minutes before bed to reduce inflammation, or use gentle heat to relax tight muscles and boost circulation. Always place a cloth between your skin and the pack to prevent irritation.

7. Gentle Mobility Before Sleep

Light exercises such as pendulum swings or wall crawls can reduce stiffness and relax you before bed. This is especially helpful for bursitis, where gentle strengthening supports recovery (Mayo Clinic, 2022). Avoid any sharp or painful stretches, and keep movements light to avoid aggravating inflamed tendons.

FAQs About Pain In Both Shoulders At Night

What’s the best position to sleep in when both shoulders hurt?

A slightly reclined back-sleeping position often works best. Supporting both arms with pillows, helps take pressure off the joints. It may take some practice if you’re not used to sleeping on your back, but this position is often the most comfortable when both shoulders are sore.

Why do my shoulders hurt more when I lie down?

When you’re still, inflammation can build in the shoulder joints, leading to stiffness. Your sleeping position might also be adding pressure, restricting blood flow, or compressing nerves. All of these can slow down healing and increase pain.

Can sleeping on my back help shoulder pain?

Yes. With the right support, back-sleeping keeps your shoulders in a neutral position and eases tension. Avoid lying flat with arms straight at your sides, instead, gently elevate your arms with supportive pillows to keep pressure off the joints.

Why do some doctors recommend side sleeping if both shoulders hurt?

Side sleeping can sometimes relieve spinal pressure or improve breathing. But if both shoulders are painful, this position usually makes things worse by forcing weight onto one side.

Is there a pillow that can help with shoulder pain on both sides?

Yes. Ergonomic pillows like the Groove Pillow and Knee Pillow are designed to support posture and alignment. Their memory foam construction relieves pressure points and helps keep your body in a neutral position while you rest.

When should I see a healthcare professional?

Seek medical advice if your shoulder pain:

• Lasts longer than a few weeks
• Gets worse or becomes severe
• Is accompanied by weakness, numbness, or tingling

If symptoms don’t improve within two weeks, a physiotherapist or GP can help identify the cause and recommend targeted treatment.

The Takeaway

Sleeping with pain in both shoulders is tough, but the right strategies and support can make a big difference. Groove pillows are designed to improve alignment, reduce strain, and give your shoulders the chance to recover. Explore the full range to find the best option for your needs.

See all Groove Pillows now.

References

• Cary, D., Briffa, K. and McKenna, L. (2019). Identifying relationships between sleep posture and non-specific spinal symptoms in adults: A scoping review. BMJ Open, [online] 9(6). doi:https://doi.org/10.1136/bmjopen-2018-027633.
• Kubota, S., Endo, Y., Kubota, M., Ishizuka, Y. and Furudate, T. (2015). Effects of trunk posture in Fowler’s position on hemodynamics. Autonomic Neuroscience, 189, pp.56–59. doi:https://doi.org/10.1016/j.autneu.2015.01.002.
• May, T. and Garmel, G.M. (2023). Rotator cuff injury. [online] PubMed. Available at: https://www.ncbi.nlm.nih.gov/books/NBK547664/.
• Mayo Clinic (2022). Bursitis - Symptoms and causes. [online] Mayo Clinic. Available at: https://www.mayoclinic.org/diseases-conditions/bursitis/symptoms-causes/syc-20353242.