Sleeping With Shoulder Bursitis

Here’s how to get better sleep and the best sleeping positions for shoulder bursitis.

How To Sleep Comfortably With Shoulder Bursitis

Looking for the best way to sleep with shoulder bursitis? Keep it simple with a top tips.

1. Support Your Shoulder With the Right Pillow

The most important factor is probably your pillow. Using a supportive pillow to keep your neck and shoulder aligned for better sleep with any shoulder pain, improving your sleeping position and taking stress off your shoulders (literally).

Placing a pillow under the affected arm or between the arms can also help reduce strain and provide extra support during the night.

Look for memory foam pillows, like the Groove Original Pillow for optimal support.

2. Create a Pre-Sleep Routine

Sleep wellness starts before bed. In the evenings, try gentle stretching exercises to improve shoulder mobility and reduce stiffness.

You can also try applying heat or cold therapy. These can help alleviate pain and relax the muscles, making it easier to sleep comfortably and reducing discomfort caused by shoulder bursitis.

3. Manage Nighttime Pain

If needed, short-term use of over-the-counter painkillers (such as ibuprofen or paracetamol) can reduce inflammation and discomfort. Follow dosage guidance and seek medical advice if you still need them after a few days.

In the UK, the NHS advises that you speak to a pharmacist if you still need painkillers after four days (NHS Inform, 2024).

4. Practice Relaxation Techniques

Deep breathing or meditation before bed can lower stress and help you fall asleep more easily. Apps like Headspace offer guided sessions for beginners.

5. Best Sleeping Positions for Shoulder Bursitis

Back Sleeping – Keeps weight off your shoulder and maintains alignment.

Side Sleeping (Opposite Side) – Sleep on your unaffected side with a supportive pillow between your arms. A body pillow can help you stay in position.

Why Bursitis Pain Feels Worse at Night

Noticed that your shoulder bursitis pain often worsens at night? You’re not imagining it. Several factors can worsen the pain when the sun goes down.

Firstly, lying on the affected shoulder increases pressure on the inflamed bursa, intensifying discomfort when in bed. Prolonged static positions during sleep also prevent proper circulation and can exacerbate inflammation.

Likewise, limited movement throughout the night contributes to stiffness, further heightening pain perception upon waking. Without regular motion, the shoulder joint becomes more rigid, increasing potential pain.

These combined factors make nighttime particularly challenging for those with shoulder bursitis, often disrupting sleep and causing prolonged discomfort.

What to Avoid

1. Overhead activities and heavy lifting, which can worsen inflammation.

2. Sleeping on the affected side, which increases pressure on the bursa.

3. Complete immobilisation – gentle movement prevents stiffness and aids recovery.

References

• Laudner, K.G., Sipes, R.C. and Wilson, J.T. (2008). The Acute Effects of Sleeper Stretches on Shoulder Range of Motion. Journal of Athletic Training, 43(4), pp.359–363. doi:https://doi.org/10.4085/1062-6050-43.4.359.
• NHS inform. (2024). When should I take painkillers? [online] Available at: https://www.nhsinform.scot/illnesses-and-conditions/muscle-bone-and-joints/when-should-i-take-painkillers/.
• Pozzi, F., Sousa, C.O., Plummer, H.A., Andrade, B., Awokuse, D., Kono, N., Mack, W.J., Roll, S.C. and Michener, L.A. (2022). Development of shoulder pain with job-related repetitive load: mechanisms of tendon pathology and anxiety. Journal of Shoulder and Elbow Surgery, [online] 31(2), pp.225–234. doi:https://doi.org/10.1016/j.jse.2021.09.007.

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