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There are two common causes that commonly cause shoulder pain. As long as your shoulders aren't hurt from hitting it against a door or just getting a vaccine, they're all affected by how you sleep.
lack of support for the head
If you're lying on your side and your pillow isn't supporting you properly (that is, not lifting your head out of the bed), the weight of your head will pass through your shoulders in the form of pressure throughout the night.
A typical head weighs about 5 kg. By comparison, that's about the weight of a bowling ball.
In this case, all you're actually doing is pressing your shoulders against the bed. You can imagine a bowling ball (or five bags of sugar) would.
So, the pillow is not supporting your head, and the weight of your head is pushed onto your shoulders as pressure.
Take a look at the image below - you can see a noticeable difference in shoulder position.
If you don’t think your head is to blame for the shoulder pain, then it could be the second reason.
Is your knee responsible for your shoulder pain?
Most people who lie on their side bring one knee over the other as they settle down and get comfortable in bed. While that may feel comfortable, it’s causing your top shoulder (the one closer to the ceiling) to be ‘in front’ of your bottom shoulder.
Not only does this cause tension in the shoulders, but you’re also twisting on the spine. You can save both in one go: just stick a pillow between your knees and ankles, to make them neatly stack together.
Just look at the difference here.
Becoming the "post" might ease some of the pain.
However…
There's another way to help your shoulders, and it's pretty simple.
Arontop's Cervical Pillow(Standard Size Pillow Neck Memory Foam Pillows For Side Sleep Contour Bed Pillows)
How Your Pillow Can Help Shoulder Pain
Quick fixes are hard to come by, so we're happy to provide you with one.
By replacing the pillow with one that lifts your head off the bed, reducing the pressure, you may be able to significantly reduce shoulder pain.
What kind of pillow would this be? It must complete this checklist:
Pillow size for your body type
address stress relief and
Address postural management (in other words, you don't sink into the pillow, so your neck stays neutral)
Optimizing your posture by correcting your sleeping position will help reduce pain.
It is also important to alternate sleeping sides. Otherwise, if you're lying on the same side, you're in bed most of the time, stretching your muscles on only one side.
Over time, this can lead to asymmetry.
If you don't believe us, try this trick.
Check if you are asymmetrical
How far can your head turn left and right?
Sit in a chair with your arms by your side. Turn your head all the way to the right, then all the way to the left. You'll most likely see a noticeable difference in how many heads you can turn each way.
You are most likely to turn your head in the way that indicates the side you are sleeping on.