Side sleeping is one of the most common sleep positions — and for good reason. It can reduce snoring, improve digestion, and even promote spinal alignment. But for many people, sleeping on their side comes with an unpleasant downside: achy shoulders.
If you’re waking up with shoulder pain after a night on your side, you're not alone. Let’s break down why this happens and what you can do to get better, pain-free sleep.
When you sleep on your side, much of your body weight presses directly on the shoulder that’s against the mattress. Over time, this can lead to:
The shoulder is a complex joint that isn't designed to support your body weight for hours. Prolonged compression reduces blood flow, strains muscles, and can irritate tendons and joints — especially the rotator cuff.
If your mattress or pillow doesn't properly support your body, your spine and shoulders may fall out of alignment. This misalignment forces muscles and ligaments to work overtime, leading to pain and stiffness in the morning.
Side sleeping can aggravate pre-existing conditions like bursitis, frozen shoulder, or rotator cuff injuries. If you already have shoulder issues, the added pressure can make symptoms worse.
The good news? You don’t have to give up your favorite sleeping position. A few small changes can make a big difference in how your shoulders feel when you wake up.
A mattress that’s too firm puts pressure directly on the shoulder, while one that’s too soft lets you sink in too far, throwing your spine out of alignment. Look for:
Medium-firm memory foam or hybrid mattresses that contour to your body
Zoned support that relieves pressure from shoulders and hips
Mattresses with strong edge support, if you tend to sleep near the side
A pillow that’s too flat or too tall can angle your neck and shoulder unnaturally. Aim for:
A medium-loft pillow that keeps your head aligned with your spine
Adjustable pillows (such as shredded memory foam or latex) that let you customize height
A body pillow to support your upper arm and prevent shoulder collapse
If you always sleep on the same side, your shoulder never gets a break. Try:
Alternating sides each night
Transitioning to a fetal position (curled up slightly with a pillow between your knees)
Occasionally sleeping on your back with proper support
Tight chest muscles and weak back muscles can pull your shoulders forward, making side sleeping more painful. Incorporate:
Shoulder and chest stretches before bed
Strengthening exercises for your upper back and rotator cuff
Foam rolling or gentle yoga
For persistent pain, consider:
Orthopedic shoulder pillows
Pressure-relieving mattress toppers
Heat therapy wraps before bed to relax tense muscles
If shoulder pain persists despite making these changes, it may be time to talk to a healthcare provider. Pain that radiates, limits mobility, or worsens over time could be a sign of a deeper issue like tendonitis, arthritis, or a torn rotator cuff.
Sleeping on your side doesn’t have to be a pain in the shoulder. With the right setup and a few smart habits, you can protect your joints and wake up feeling refreshed — not sore.
So go ahead, snuggle into your side. Just make sure your shoulder isn’t taking all the weight.
