How to Sleep When Both Shoulders Hurt

Getting a good night’s sleep is crucial for maintaining overall health and wellbeing. However, if you’re experiencing pain in both shoulders, it can be difficult to find a comfortable sleeping position. Not only does this affect the quality of sleep but also leads to more discomfort, making it hard to move around during the day.

In this blog post, we’ll discuss various tips and tricks that can help you sleep when both shoulders hurt.

1. Choose the Right Sleeping Position

The first step towards getting a good night’s rest with shoulder pain is choosing the right sleeping position. Experts recommend that people with shoulder pain should primarily avoid sleeping on their stomachs or on their side because these positions put pressure on your shoulders and neck.

Instead, try sleeping on your back as it helps distribute your weight evenly across your body without putting too much strain on any one area – including your shoulders.

a) Using a Pillow Under Your Knees

To enhance comfort while lying down flat on your back, place pillows under each knee. This will help reduce tension in your lower back and alleviate stress from pressure points in other parts of the body such as the hips and knees.

b) Adding Extra Pillows for Support

If lying completely flat feels uncomfortable or puts undue pressure along either shoulder area due to misalignment issues (such as an injury), consider adding extra cushions or pillows beneath yourself until you achieve optimal support.

For instance, placing two small pillows behind each arm will relieve some of the weight placed upon them while allowing airflow between elbows which may decrease inflammation caused by trapped nerves.

2. Use Heat Therapy Before Bedtime

Heat therapy is a great way to relax tense muscles before bedtime – particularly in cases where both shoulders are affected simultaneously. The heat improves circulation while reducing pain levels associated with stiff joints leaving you feeling more relaxed and at ease.

a) Hot showers or baths

A hot shower, bath, or even a warm washcloth placed over the affected area before bedtime can be an excellent way to relax painful muscles and promote better sleep.

b) Heating Pads

For more targeted heat therapy, use heating pads on each shoulder simultaneously. You can buy these from any drugstore near you.

3. Stretching and Massage

Gentle stretching exercises like shoulder rolls can help loosen up tight joints while relieving pain by stimulating blood flow within those regions. Follow the steps below for optimal results:

a) Shoulder Rolls

Roll your shoulders forwards for twenty reps then backwards for another twenty.

This exercise helps stretch out tight muscles in both shoulders making it easier to move comfortably throughout the night.

b) Self-massage Techniques

Using light pressure to massage your shoulders gently (but firmly), starting at the base of your neck and working down towards their edges will alleviate tension buildup that causes discomforts when sleeping.


Getting enough restful sleep is vital for maintaining good health; however, this might not always be possible if you’re experiencing pain in both shoulders. By following these tips outlined above such as adjusting sleeping positions or using heat therapy before bed etc., anyone with significant joint discomfort issues should experience some relief while drifting off into dreamland!