Impact Physical Therapy and Wellness

Living with rotator cuff pain can feel like a relentless challenge, especially when it interrupts what should be the most restful part of our day—sleep.

The discomfort and pain don’t clock out when we do, often making a good night’s sleep seem like an distant dream.

At Impact PT & Wellness, we understand the critical importance of addressing this issue head-on.

That’s why we’ve compiled expert tips and methods to show you how to relieve rotator cuff pain at night, ensuring restful sleep and a pain-free return to your daily activities.

How to Relieve Rotator Cuff Pain at Night

Optimal Sleeping Positions for Rotator Cuff Pain Relief

One of the most immediate changes you can make to alleviate your rotator cuff pain at night is to adjust your sleeping position.

Sleeping on your back is ideal, as it evenly distributes weight and reduces pressure on your shoulders.

If back sleeping isn’t comfortable, try lying on your unaffected side with a pillow for support between your knees and another to hug, which can help maintain spinal alignment and relieve shoulder pressure.

Pillow Arrangements for Shoulder Support

Proper pillow arrangement is a game-changer.

Use a supportive pillow under your head that keeps your neck aligned with your spine and consider placing a small pillow or rolled towel under your affected arm if you sleep on that specific side.

This setup can provide the necessary support to reduce strain on your rotator cuff throughout the night.

Pre-Bedtime Stretching and Relaxation Techniques

Incorporating gentle stretching and relaxation exercises into your nightly routine can significantly impact your comfort levels.

Focus on gentle stretches that target the shoulders, neck, and upper back.

Pairing these stretches with deep breathing or a mindfulness practice can also help ease tension in your body and prepare you for a restful night.

Cold or Heat Therapy

Applying a cold pack to your shoulder for 15 minutes before bed can reduce inflammation and numb pain, while heat therapy can relax muscles and improve blood flow.

Experiment with both to find which offers you the most relief.

Daytime Activity Levels

Maintaining an active lifestyle with low-impact exercises, like walking or swimming, can strengthen the muscles around your rotator cuff, offering more stability and lessening the likelihood of nighttime discomfort.

Be mindful of your daytime activities and avoid movements that exacerbate your pain.

Impact PT & Wellness: Your Partner in Recovery

At our physical therapist-run gym, we’re uniquely positioned to help you strengthen your shoulder safely and effectively.

Understanding how to relieve rotator cuff pain at night is just the start.

We can guide you through targeted exercises that bolster your rotator cuff without risking further injury, ensuring that your fitness resolutions remain within reach.

Special Offer: Free Neck & Shoulder Pain Guide and Free Physical Therapy Assessment

Don’t let rotator cuff pain define your life. Impact PT & Wellness is committed to helping you find relief and regain your strength.

Start with our FREE Neck & Shoulder Pain Guide to discover natural ways to ease your discomfort before it worsens.

Read our FREE guide to learn how to ease annoying, daily, irritating neck and shoulder pain naturally before it gets any worse.

This FREE guide is packed full of helpful things that you need to know about your neck and shoulder pain so that you can find relief without pills, injections or surgery.

If you’re ready for personalized support, why not take advantage of our FREE Physical Therapy Assessment?

Visit our clinic, share your concerns with our experts, and explore tailored treatment options designed just for you. Whether it’s through specialized exercises in our gym or one-on-one care, we’re here to support your journey to recovery.

Contact us at (712) 560-0460 to schedule your FREE Physical Therapy Assessment and reclaim your joy, activities, and life. Together, we’ll pave the way to a future where nighttime is for rest, not discomfort.

Other Free Resources For How to Relieve Rotator Cuff Pain at Night

Read Our Blog – 5 Common Causes of Shoulder Pain That Physical Therapy Can Help

Read Our Blog – 3 Ways To Avoid Shoulder Pain

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Keith Roed

PT, DPT, CMPT, Astym Cert. at Impact Physical Therapy and Wellness LLC

Dr. Keith Roed received his Bachelor’s Degree in Health Promotion from South Dakota State University in Brookings, SD in 2007. He then earned his Doctor of Physical Therapy Degree in 2011 from Des Moines University-Osteopathic Medical Center. He has completed extensive post-graduate course work in orthopedic manual therapy, becoming a Certified Manual Physical Therapist (CMPT) in 2014 through the Institute of Manipulative Physiotherapy and Clinical Training (I.M.P.A.C.T.). He has been an Astym Certified Physical Therapist since 2014, which has aided him in helping many people overcome chronic pain conditions and movement deficiencies since 2014. Dr. Keith is also certified in Functional Movement Screens (FMS), which is a tool used to identify asymmetries which result in functional movement deficiencies.

Dr. Keith’s background includes working extensively with foot and ankle issues as well as hip, knee, lower back , hand/wrist, elbow, shoulder and neck pain—including the treatment of acute and chronic headaches. He also works with athletic injuries and those who have chronic or lingering pain, even for years. He takes pride in being able to get positive outcomes with very difficult cases where other treatments or options have failed. He has treated individuals at all ages and skill levels from adolescents to elderly, weekend warriors to college and professional athletes—all with the purpose and goal to return them to their sport or activity that they love.

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