When pain keeps you up at night, quality sleep can feel out of reach. Back, neck, and shoulder pain are some of the most common culprits behind restless nights. But the position you sleep in plays a bigger role than you might realize. The right posture can help align your spine, reduce pressure on sensitive joints, and promote healing, while the wrong one may aggravate pain and stiffness.
Here’s a guide to the best sleep positions for back, neck, and shoulder pain relief—and tips for making them work for you.
Best Sleep Positions for Back Pain
1. On your back with knee support Lying on your back is often recommended for spinal alignment. Placing a pillow beneath your knees helps maintain the natural curve of your lower back, reducing strain. A small lumbar pillow or rolled towel beneath the small of your back can provide added support.
2. Side sleeping with a pillow between knees If back sleeping is uncomfortable, try sleeping on your side with a firm pillow between your knees. This reduces rotation in the lower spine and balances the hips, which can help ease back pain.
Best Sleep Positions for Neck Pain
1. On your back with a supportive pillow Back sleeping is often the best option for neck pain, provided you use a pillow that supports the natural curve of your neck. A cervical pillow or memory foam option can cradle the neck and reduce stiffness.
2. Side sleeping with a pillow at shoulder height If you prefer side sleeping, choose a pillow that fills the space between your shoulder and ear so your neck remains straight. Too flat or too high a pillow can force your neck into an unnatural angle, increasing discomfort.
Tip: Avoid stomach sleeping, as it twists the neck and can worsen pain.
Best Sleep Positions for Shoulder Pain
1. On your back with arm support If you have shoulder pain, back sleeping with a pillow under your arm or elbow can help reduce pressure and strain. This position prevents the shoulder from collapsing inward.
2. On the opposite side with a hug pillow If you can’t avoid side sleeping, lie on the non-painful shoulder and hug a pillow to keep your upper arm supported and reduce compression on the sore side.
Additional Tips for Pain-Free Sleep
Choose the right mattress: A medium-firm mattress usually offers the best support for spinal alignment.
Upgrade your pillows: Replace old or sagging pillows that no longer provide proper support.
Keep a consistent routine: Good sleep hygiene—like winding down before bed and avoiding screens—helps your body rest and recover.
Use heat or cold therapy before bed: Applying a heating pad or ice pack can relax tight muscles or reduce inflammation.
The Bottom Line
Finding the best sleep position for back, neck, or shoulder pain may take some trial and error. Small adjustments—like using an extra pillow or shifting your posture—can make a big difference in how rested and comfortable you feel. Prioritizing proper support for your spine and joints at night not only improves sleep quality but also promotes healing and reduces pain during the day.
Join Dr. Rogers and Dr. Ambach for a FREE Webinar on the Non-Surgical Management of Rotator Cuff Injuries where they will discuss common causes and advanced treatment solutions to restore patients back to function and better health.
The rotator cuff is a group of muscles and tendons that connect the shoulder blade to the upper arm bone. These muscles and tendons work together to provide stability and support for the shoulder joint, allowing for a wide range of movement and flexibility. However, when these muscles and tendons become damaged, it can result in a rotator cuff tear.
Rotator cuff tears can happen for a variety of reasons. One of the most common causes is overuse, especially in people who engage in repetitive overhead activities. Other causes include aging, injury, or degeneration from arthritis.
Symptoms of a rotator cuff tear include pain, weakness, and stiffness in the shoulder, as well as difficulty moving the arm and a loss of range of motion. If left untreated, a rotator cuff tear can lead to chronic pain and loss of function in the shoulder.
Why does this happen?
Rotator cuff tears are common in people over 40, especially those who engage in repetitive overhead motions, such as athletes or manual laborers. These tears can occur due to the overuse of the shoulder and the gradual wear and tear on the muscles and tendons over time.
Another cause of rotator cuff tears is injury. The rotator cuff can become torn when the shoulder is impacted, such as in a fall or accident. Additionally, degenerative conditions such as arthritis can also lead to rotator cuff tears.
How can Rotator Cuff tears be prevented?
Maintaining healthy shoulder muscles and tendons is the best way to prevent rotator cuff tears. This includes engaging in regular exercise, such as weightlifting, swimming, and other activities that work the shoulder muscles.
For people who engage in repetitive overhead activities, it is important to take frequent breaks and avoid repetitive movements that may cause strain on the shoulder. Additionally, warming up and stretching before participating in activities that involve overhead motions can help to prevent rotator cuff tears.
What treatments can be used for Rotator Cuff tears?
If a rotator cuff tear is diagnosed, several treatment options are available. Conservative treatment options, such as rest, physical therapy, and non-steroidal anti-inflammatory drugs (NSAIDs), can help to manage pain and inflammation.
Another option for the treatment of rotator cuff tears is the use of biologics, such as platelet-rich plasma or cell-based therapies, which can be used to help promote tissue regeneration. Biologic therapies are injection procedures. Blood, bone marrow, or fat tissue is collected, processed, and injected into the shoulder to help repair the damaged tissue and promote healing. These procedures are performed on an outpatient basis. There are no large incisions or lengthy hospitalizations involved.
For more severe tears, surgery may be necessary. Surgery options include arthroscopy, which uses small incisions to repair the damaged tissue, or open surgery, which involves a larger incision and a prolonged recovery.
In conclusion, rotator cuff tears can happen for various reasons. Maintaining healthy shoulder muscles and tendons is the best way to prevent them. When a rotator cuff tear is diagnosed, several treatment options are available, including biologics such as platelet-rich plasma injections and cell-based therapies. These treatments can help to manage pain, promote healing, and restore function in the shoulder. Consult with your doctor to find the best treatment plan for you.
The team at SDOMG has vast experience treating shoulder pain and using orthobiologic treatments to reduce chronic pain. Fill out the form below to learn more about how our team of experts can help.
Common Shoulder Problems and Non-Surgical Options to Treat Them
Do you have bursitis, rotator cuff tear, or joint arthritis in your shoulder? What treatment options do you have that do not involve surgery? Join us and learn from our SDOMG physicians who are experts in diagnosing and treating orthopedic conditions. They will share innovative treatments in the field of Regenerative Medicine and discuss Cell-Based Therapies like PRP, Bone Marrow, and Fat Derived Stem Cell treatments for shoulder problems.
· Date and Time : May 12, 2021. 12 pm PT
· Speaker(s): Dr. Chris Rogers and Dr. Mary A. Ambach
Dr. Christopher Rogers is one of the world’s leading experts in orthopedic regenerative medicine and a renowned speaker at national medical conferences. He has developed new approaches for the treatment of tendon injuries, osteoarthritis and disc degeneration which provide a safe and viable alternative to surgery.
Dr. Mary Ambach specializes in non-surgical orthopedics, regenerative therapies, and interventional pain management. As a key thought leader in the field of Regenerative Medicine, Dr. Ambach conducts research, trains physicians, and lectures at international medical conferences.
Live Question and Answer session with Regenerative Experts
Topic: Labrum Tear
Date and Time: May 5, 2021. 12:30 PT
Watch the recording of this session below in which SDOMG physician experts answered questions on this common joint problem: labrum tear and degeneration.
