Effective Strategies for Sleeping with Severe Shoulder Blade Pain

Sleeping with bad shoulder blade pain can be a real challenge. The constant discomfort and inability to find a comfortable position can make it tough to get the restful sleep your body needs. Fortunately, there are some things you can do to ease your pain and improve your chances of getting a good night’s sleep.

Cause of Shoulder Blade Pain

It is essential to understand the cause of your shoulder blade pain before attempting any remedies. Poor posture, injury, overuse or strain from exercising or manual work are common causes of shoulder blade pain. Other reasons for such pain include frozen shoulder syndrome, arthritis in the shoulders joint or even heart disease.

Sleeping Position Matters

One way to alleviate shoulder blade pain is by sleeping in the right position. Sleeping on your back puts minimal pressure on your shoulders and neck while keeping them aligned with each other. If you’re not used to sleeping on your back, it may take some time getting used to this position.

Another great option is sleeping on either side but making sure that you place enough pillows between both arms so that they don’t touch each other while asleep as this will prevent further straining of muscles around the affected area.

Temperature Treatment- Cold vs Heat Therapy

The temperature treatment depends upon how long it has been since you experienced an injury because if it was recent then use cold therapy (ice packs) instead of heat therapy (heating pads). Ice packs help dull down any inflammation around the injured area which reduces swelling while heating pads assist in decreasing stiffness in muscles surrounding that region helping relax tense muscles helping reduce chronic pains.

If neither treatment seems helpful for relief try switching between hot and cold therapies at different times throughout the day. This helps decrease tension within muscle groups due upon changing temperatures within affected regions providing much-needed relaxation from persistent discomforts felt during waking hours.

Relieving Pain through Stretching

Stretching is an excellent way to alleviate shoulder blade pain. Some helpful stretches include doorway stretch, seated twist stretch and chest expansion exercise stretching your arms behind your back for a few seconds at a time taking deep breaths while doing so can be extremely relaxing.

It’s essential not to over-stretch during these exercises as this could result in further injury or strain of delicate muscles within the affected region.

Maintaining Good Posture During Waking Hours

Keeping your posture straight while sitting up or standing will help reduce any tension build-up on the shoulders and neck areas. Sitting hunched over for hours at work puts excessive strain on the upper body, leading to muscle fatigue throughout that region resulting in persistent pains around shoulder blades area. Using ergonomic chairs designed for working long term with additional support for spine etc., also helps relax tense muscles ensuring you remain comfortable throughout regular shifts keeping chronic pains away from disrupting daily routines.


In conclusion, alleviating shoulder blade pain might take some effort and commitment; however, it is entirely achievable by following these simple steps towards relief. By figuring out what causes such discomfort first through pinpointed diagnosis followed by incorporating proper sleeping positions along with temperature treatments like cold therapy versus heat therapy depending upon how recent injuries occurred and finally including effective stretching exercises coupled with managing correct posture whilst awake leads to more restful sleep each night without any nagging discomfort present!