Tips For Sleeping With Tendonitis In The Shoulder
Sleeping with tendonitis in the shoulder can be quite uncomfortable. Therefore, it is convenient to know which position to adopt and how to reduce the pain. This time, we share some recommendations about it.
Falling asleep when you have shoulder tendonitis can be very uncomfortable. This condition causes pain, inflammation, and a feeling of weakness which reduces the ability to perform daily tasks. When it comes time to go to bed, symptoms increase or interrupt rest.
What to do ? How to prevent discomfort from affecting the quality of sleep? There are a few simple steps that can be taken to alleviate this disease. In the following space, we will briefly review its causes and how to improve the symptoms when you want to sleep.
What is shoulder tendonitis and its causes?
Shoulder tendonitis is inflammation of the tendons in that joint. Often, it has its origin in repetitive movements or overexertion carried out with the muscles in this area. Additionally, it is common among people who play sports such as tennis, baseball, and swimming, among others.
On the other hand, it can affect those who perform work in which more power is applied with this joint, such as carpenters or painters. In general, there are two types of shoulder tendonitis:
- The rotator cuff, which encompasses the supraspinatus, infraspinatus, teres minor and subscapularis.
- Biceps brachii.
Its main symptom is a sensation of pain that increases with movement of the upper limb or when palpating the joint. The patient also notes weakness in the arm, difficulty lifting objects and discomfort at night.
How to sleep well if you have shoulder tendonitis?
To avoid sleep problems due to shoulder tendonitis, medical treatment is needed. While there are general tips to help you get a sense of relief, it is wise to determine the severity of the injury and whether medication is needed.
Often, the doctor suggests taking over-the-counter anti-inflammatory drugs, such as acetaminophen or ibuprofen. It is also advisable to work hand in hand with a physiotherapist to set up exercises and therapies aimed at improving the strength of the muscles in this area.
If this is not enough to control the symptoms, a corticosteroid injection or surgery may be suggested. Either way, as the injury improves, a few specific bedtime tips can be applied. Keep them in mind!
Apply ice before sleeping
Before going to bed, it is a good idea to apply an ice pack or cold compress to the shoulder affected by tendonitis. As doctor Edward R. Laskowski explains in a Mayo Clinic publication, cold soothes pain and causes blood vessels to constrict. In this way, the inflammation decreases.
Cold therapy should last 15 to 20 minutes. It is essential to wrap the ice in a bag or towel, as applied directly it can be harsh on the skin.
Find another sleeping position
Sleep posture can play a positive or negative role in shoulder tendonitis. However, there is no standard approach on how to lie down to alleviate the condition. In these cases, it is recommended to try several positions and choose the most comfortable.
- Reclined Position : There are several options for sleeping in a reclined position. First of all, several pillows can be placed behind your back when you are lying on the bed. A comfortable reclining chair or adjustable bed can also be used. For more comfort, the pillow can be placed under the injured arm.
- On your back : Laying on your back with your injured arm on a pillow is another option. This support reduces the pressure on the shoulder, which relieves the pain.
- On the unaffected side : Another position that promotes rest is to lie down on the unaffected side. In other words, if the left shoulder is the one injured, it is advisable to sleep on the right side. Now it is difficult for those who cannot maintain the same posture all night long.
Adopt good sleep habits
To promote the recovery process in case of shoulder tendonitis, it is necessary to sleep well. Poor quality of sleep increases stress and makes rehabilitation difficult. Therefore, in addition to practicing the above, it is essential to apply other healthy sleep habits. In particular, the following is advised:
- Keep regular hours, that is, go to bed and wake up at the same times.
- Avoid using mobile devices and televisions before sleeping.
- Limit the intake of stimulants such as caffeine, nicotine, and alcohol, especially after 4 p.m.
- Eat a healthy dinner at least 2 hours before bed.
Are you not sleeping well because of shoulder tendonitis?
The symptoms of shoulder tendonitis are not only debilitating throughout the day, they can also reduce the quality of rest. Therefore, these recommendations need to be put into practice. If the pain still does not improve, it is best to see a doctor.
As we have indicated, in some cases the injury requires a pharmacological or surgical approach. So, if symptoms are severe and do not improve with self-management measures, seek timely professional care.
