Trying to sleep with shoulder pain or neck pain can be difficult. If you end up sleeping in the wrong position, it may actually cause you more harm—especially since not sleeping well can hinder the body’s natural healing processes, prolonging your pain.
Whether you’ve injured yourself playing sports or pulled a muscle another way, this article will outline the best sleeping positions for shoulder and neck pain, helping you rest better at night, enhance healing, and relieve discomfort.
Need relief beyond sleep tips? Learn how massage therapy and psychotherapy at Positive Mind Wellness can support your recovery.
What Causes Neck and Shoulder Pain?
Neck and shoulder pain can result from a range of factors, including:
If you’re dealing with ongoing pain, especially following a motor vehicle accident or work-related injury, our clinic offers MVA and WSIB mental health support in addition to physical and psychological care.
Best Sleeping Position for Neck and Shoulder Pain
If you are experiencing neck or shoulder pain, such as supraspinatus tendonitis (rotator cuff tendonitis) from playing a sport like volleyball or tennis, and it’s affecting your sleep, the following are the best sleeping positions to help you alleviate pain and get a better night’s rest:
Avoid Sleeping on Your Stomach
Sleeping on your stomach might seem comfortable at first, but it can actually make neck pain worse. When you lie this way, your head ends up turned to one side for an extended period, which twists your neck out of its natural alignment. Over time, this position places extra strain on the muscles and joints, often leading to increased stiffness or discomfort by morning
Sleeping On Your Back
If you sleep on your back, it’s important to have your arms down at your sides, with an additional pillow at a 45-degree angle underneath your elbow and going across your stomach on the side that is in pain. This elevates the shoulder, decreasing the strain on your muscles which then improves your comfort and quality of sleep.
In terms of alleviating neck pain, using a thinner pillow will elevate your head only slightly, helping to keep your neck in its natural alignment with your spine. You can also use a cervical or memory-foam pillow, which can provide better support for your head and neck.
Sleeping On Your Side
There are two positions for sleeping on your side that can help relieve shoulder pain:
Non-Painful Side — When sleeping on your non-painful side, you should have two additional pillows: one that is beside you to provide more cushioning and support, and the other underneath your elbow to elevate your shoulder.
Painful Side — If for whatever reason you have to sleep on your painful side, you should have a pillow underneath your torso, leaving a gap between the torso and head pillow for your arm to lay in. You can also rotate back a little to help relieve some of the pressure on your injured side.
For neck pain, make sure the pillow you’re using for your head is high enough that it keeps your neck in a neutral position, but not too high that the top of your ear is forced toward your shoulder—this avoids bending your neck unnaturally.
Experiencing chronic discomfort while sleeping? Our Somatics & Yoga Therapy helps retrain posture and alignment to reduce sleep-related pain.
Additional Tips for Sleeping Better with Neck or Shoulder Pain
Getting a good night’s rest plays a much bigger role in healing than many people realize. Research shows that people with chronic neck pain often see slower improvement when their sleep quality is poor. Supporting your body’s rest cycle is one of the best ways to encourage recovery.
If your neck pain is the result of a recent strain or minor injury, over-the-counter medications like ibuprofen may offer some relief. Just make sure not to take it on an empty stomach, and avoid exceeding 1,200 mg per day or using it for more than 10 days unless advised by your doctor.
Heat and ice can also help—some people prefer warmth to relax tight muscles, while others find cold packs more effective for reducing inflammation. It’s okay to alternate and use whichever offers more comfort.
Stretching gently before bed and after waking can ease stiffness and improve mobility. According to the Cleveland Clinic, simple exercises such as shoulder rolls, neck tilts, and chin tucks can help maintain flexibility and reduce discomfort. For example:
Neck pain often becomes more common with age, as muscles weaken and postural habits take a toll. But no matter your age, lifestyle adjustments can make a big difference. Maintaining good posture throughout the day, keeping your computer monitor at eye level, holding your phone in front of your face, and avoiding heavy shoulder bags are all small changes that can help prevent or reduce pain.
And as always—try to avoid sleeping on your stomach. It forces your head into a twisted position for hours at a time, which can strain the neck and make pain worse.
Why the Right Pillow and Mattress When Sleeping with Shoulder Pain
The way your body is supported during sleep goes far beyond just position. Your pillow and mattress play a big role in keeping your spine aligned and your muscles relaxed through the night. If your pillow doesn’t support the curve of your neck properly, it can add pressure to an already sore area. For side sleepers, it should fill the space between your ear and shoulder; for back sleepers, something thinner that cradles the neck is ideal. Memory foam or cervical pillows are often recommended because they maintain their shape and help keep the neck in a neutral position.
Your mattress matters, too. A medium-firm mattress tends to work well for most people with neck or shoulder pain. It offers enough support to keep your spine aligned but still provides a bit of give for comfort. If your mattress is too soft or worn out, it may cause your body to sink, leading to added tension in your neck and shoulders by morning.
When to Seek Professional Help
Neck and shoulder pain that interferes with sleep might be a sign of something more serious. You should speak with a healthcare professional if:
If shoulder or neck pain continues to disrupt your sleep or daily routine, it may be time to seek personalized support. At Positive Mind Wellness, we offer:
- Registered Massage Therapy to relieve muscular tension
- Psychotherapy for chronic pain and stress
- Yoga and Somatics to gently retrain posture and alignment
- In-home therapy options for those unable to visit our clinic
Ready to improve your sleep and well-being? Book your session now.
