How to Sleep with a Frozen Shoulder: Expert Tips for Relief
Dealing with a frozen shoulder (or adhesive capsulitis) can turn even the simplest tasks into challenges—and getting a good night’s sleep is no exception. The stiffness, restricted movement, and nagging pain often feel worse at night, leaving many sufferers tossing, turning, and dreading bedtime. At Flynn Chiro, our Melbourne-based team understands how crucial restorative sleep is for healing, so we’ve put together this practical guide to help you rest more comfortably.
6 Tips on How to Sleep with a Frozen Shoulder
1. Optimise Your Sleeping Position
Your choice of sleeping position can either ease or aggravate your symptoms. Here’s what we recommend:
Sleep on your unaffected side.
If your right shoulder is frozen, lie on your left side (and vice versa). Place a firm pillow between your arms to keep your affected shoulder supported and aligned. This prevents it from slumping forward, which can strain the joint.
Back sleeping is best.
Lying on your back distributes weight evenly, reducing pressure on the shoulder. Place a pillow under your knees to support your lower back and a thin pillow or rolled towel under your affected arm to keep it slightly elevated.
Avoid the “tummy sleep”.
Sleeping on your stomach forces your frozen shoulder into rotation, which can increase stiffness and pain by morning.
2. Use Pillows Strategically
Pillows aren’t just for your head! Proper support is key:
Hug a body pillow.
A long body pillow can stabilise your torso and prevent rolling onto your sore shoulder mid-sleep.
Try a wedge pillow.
Elevating your upper body at a 30–45-degree angle reduces inflammation and takes pressure off the shoulder joint.
3. Warm Up Before Bed
Gentle heat therapy relaxes muscles and improves blood flow to the shoulder. Try:
A warm shower or bath 30 minutes before bed.
A heated wheat bag or hot water bottle (10–15 minutes) on the affected area.
Avoid direct heat on the skin, and never sleep with a heating pad turned on.
4. Stretch (But Keep It Gentle)
Incorporate light stretches into your bedtime routine to ease tension:
- Pendulum stretch: Lean forward slightly, let your affected arm hang down, and gently swing it in small circles.
- Cross-body stretch: Use your unaffected arm to pull the frozen shoulder across your chest, holding for 15–30 seconds.
If pain increases, stop immediately.
5. Consider Your Mattress and Bedding
A medium-firm mattress supports spinal alignment without forcing your shoulder into an awkward position. Avoid overly soft mattresses that cause your body to sink. Similarly, heavy blankets can pull on your shoulder—opt for lighter layers.
6. Over-the-Counter Relief
If pain disrupts sleep, paracetamol or anti-inflammatory medication (like ibuprofen) taken before bed may help. Always consult your GP or pharmacist first, especially if you’re on other medications.
When to Seek Professional Help
While these tips can provide temporary relief, frozen shoulders often require targeted care to restore mobility. At Flynn Chiro, we offer:
- Soft tissue therapy to reduce muscle tension.
- Joint mobilisation to improve range of motion.
- Personalised rehab exercises to support recovery.
If your sleep is regularly disrupted or pain persists beyond a few weeks, book a consultation with our Melbourne clinic. Early intervention can prevent long-term stiffness!
Final Note: Patience is key. Frozen shoulders typically improve over time, but prioritising sleep and self-care will make the journey smoother. Sweet dreams—we’re here to help you wake up feeling better.
— The Flynn Chiro Team
