DR. LEE WILLIS, DDS, PC
Living With Shoulder Pain: What I've Learned and What Has Helped Me
For those of you who know me personally, you may know that I've struggled with shoulder pain for years. I understand first hand just how frustrating, exhausting, and debilitating chronic shoulder pain can be.
Through my own experiences, I've spent considerable time experimenting with different sleeping positions, mattress adjustments, and other simple changes to my daily routine. Along the way, I've discovered a few things that have made a meaningful difference in my comfort.
I'd like to share what I've learned in hopes that some of these ideas might help others dealing with ongoing shoulder discomfort.
1. From my point of view, Sleeping Position Matters MOST in shoulder injuries. Poor sleeping positions contribute to the ongoing shoulder injury. That is my fact.
One major contributor to persistent shoulder pain is definitely poor sleep posture. Think about it... While we can't really control our arm positions during sleep, we can make adjustments to our sleeping environment:
• I did this... Elevated my Bed Frame: By placing 3-4 inch blocks under the head of my bed frame, I lowered my body's center of gravity towards my hips and off my shoulders. YES-This adjustment shifts more of your body weight to your hips, relieving pressure off your shoulders. Make sure you properly secure this block so your bed doesn't fall. Head of the bed only. Creating a sloping bed with your head up and your feet down.
• Choose the Right Pillow: Opt for a pillow that supports your head without elevating it above your shoulders. This helps stabilize your head's weight—approximately 10 lbs.—reducing weight and strain on your shoulders.
• Memory Foam Matters: Investing in memory foam mattress pads can and will distribute your body weight more evenly, particularly for side sleepers. Consider purchasing TWO pads from Costco or Amazon for easy delivery. YES, this is an investment, but you will thank me later for it!
2. Ideal Sleeping Positions
While you sleep, keep your arms down by your sides, elbows slightly bent, and hands close to your midline (below the belly button). If you sleep on your side, bring your elbow and the same knee together—this helps support your body weight through your hips rather than your shoulders. I have found that the worst posture for your shoulders is your arms above your head while you sleep.
3. Additional Considerations
For those with sleep apnea, maintaining this sleeping position can help support your airway, but please consult your doctor or dentist for comprehensive solutions.
Remember, not all steroid injects treatments work immediately, and sometimes it requires another injection. It’s essential to keep your medical professional informed and in the loop about your shoulder condition and progress.
I encourage you to try these suggestions and share this valuable information with your friends. If shoulder pain persists, please seek guidance from your doctor.
