You are not alone. Waking up with shoulder pain is one of the most common complaints we hear at Threads Physio. It feels unfair. You went to sleep to rest, but you woke up feeling worse!
Maybe it hurts when you lift your arm. Maybe it feels stiff, like a rusty door hinge. Or maybe there is a sharp pain deep inside.
The good news? Most of the time, this happens because of how you sleep. But sometimes, it can be a sign of a deeper issue like a “frozen shoulder” or a muscle tear.In this guide, we will explain exactly why your shoulder hurts in the morning, how to fix your sleeping position, and 10 simple exercises to stop the pain today.
Why Does My Shoulder Hurt When I Wake Up? (The 3 Main Reasons)
If your shoulder only hurts in the morning and gets better during the day, your bed or sleeping style is likely the “bad guy.”
Here are the top 3 reasons your sleep might be hurting you:
1. You Are a “Side Sleeper”
This is the #1 cause. When you sleep on your side, you put your whole body weight on one shoulder.
- The Problem: Imagine squishing a garden hose for 8 hours. The water can’t flow. In your shoulder, this “squishing” stops blood flow and pinches the tendons (the ropes that move your arm).
- The Result: You wake up with a dull ache or numbness.
2. Sleeping With Your Arm Under Your Head
Do you sleep with your arm tucked under your pillow or head?
- The Problem: This twists your shoulder into an unnatural position. It stretches the muscles too much for too long.
- The Result: Sharp pain on top of the shoulder when you try to move it.
3. Your Mattress is Too Soft (or Too Hard)
- Too Soft: You sink in too deep, and your spine bends like a banana.
- Too Hard: It pushes back against your shoulder bone, causing pressure points.
- The Fix: A “medium-firm” mattress is usually best for shoulder pain.
Quick Tip: If you must sleep on your side, try the “Quarter Turn”. instead of stacking your shoulders straight up and down, lean back slightly onto a pillow. This takes the pressure off the shoulder bone.
Is It Something Serious? (5 Medical Causes)
Sometimes, the pain isn’t just from a bad night’s sleep. It might be a medical condition. Here are 5 common ones we treat at Threads Physio.
1. Rotator Cuff Injury
Your rotator cuff is a group of muscles that hold your arm in place.
- What it feels like: A dull ache deep in the shoulder. It hurts more when you sleep on that side.
- Who gets it: Athletes, people who lift heavy things, or just from getting older.
- Read more about our Shoulder Pain Treatment here
2. Frozen Shoulder (Adhesive Capsulitis)
This is very common. Your shoulder joint has a “capsule” (like a wrapper) around it. If this wrapper gets tight and thick, your shoulder “freezes.”
- What it feels like: You literally cannot move your arm freely. It feels stiff and stuck.
- The Scary Part: It can last for months if you don’t do physiotherapy.
3. Shoulder Impingement
This happens when your bones rub against your muscles.
- What it feels like: Pain when you raise your arm overhead or reach behind your back.
4. Bursitis
You have small fluid sacs called “bursae” in your joints. They act like cushions.
- The Problem: If they get swollen, they hurt. This is usually caused by repetitive motion (doing the same movement over and over).
5. Osteoarthritis
This is “wear and tear” on your joints. The smooth cartilage rubs away, leaving bone-on-bone friction.
Symptoms Checklist: What Are You Feeling?
Pay attention to how it hurts. This helps us fix it faster.
- Upper Arm Pain: Usually means a tendon issue (Rotator Cuff).
- Neck and Shoulder Pain: This often means your pillow is the wrong height. Your neck might be bent all night.
- Pins and Needles / Numbness: This means a nerve is being pinched. Change your sleeping position immediately!
- Clicking or Popping Sound: If it doesn’t hurt, it’s usually fine. If it clicks AND hurts, you might have a tear.
10 Simple Exercises to Fix Morning Shoulder Pain
You don’t need a gym. You can do these right after you wake up to “unfreeze” your shoulder.
(Note: Move gently. If it hurts a lot, STOP and call us).
1. Shoulder Blade Squeeze
- Sit up straight.
- Squeeze your shoulder blades together like you are trying to hold a pencil between them.
- Hold for 5 seconds. Repeat 10 times.
- Why helps: Fixes posture and opens up the chest.
2. Neck Release
- Relax your shoulders.
- Slowly tilt your right ear to your right shoulder. Feel the stretch on the left side.
- Hold for 30 seconds. Switch sides.
- Why helps: Loosens the tight muscles connecting your neck and shoulder.
3. Wall Angels
- Stand with your back against a wall.
- Put your arms up like a “stick ’em up” position.
- Slowly slide your hands up the wall and back down.
- Why helps: Improves mobility without heavy weights.
4. Arm Circles
- Stand up and let your arms hang loose.
- Make small circles with your arms. gradually make them bigger.
- Do 10 forward and 10 backward.
- Why helps: Gets the blood flowing.
5. Doorway Stretch (Best for Slouching)
- Stand in a doorway.
- Put your forearms on the doorframe.
- Lean forward gently until you feel a stretch in your chest.
- Why helps: If you slouch at a computer all day, you need this!
6. Cross-Body Stretch
- Pull one arm across your chest using your other hand.
- Hold for 20 seconds.
- Why helps: Stretches the back of the shoulder.
7. Shoulder Rolls
- Lift your shoulders up to your ears.
- Roll them back and down.
- Repeat 10 times.
8. Pendulum Swing
- Lean over a table, letting your sore arm hang down like a dead weight.
- Gently swing your body so your arm swings in circles. Do not use your arm muscles.
- Why helps: Creates space in the joint without stress.
9. Thread the Needle (Yoga)
- Start on hands and knees.
- Slide one arm under your body to the other side until your shoulder touches the floor.
- Why helps: deep stretch for the upper back.
10. Eagle Arms
- Wrap your arms around each other in front of your face (like a pretzel).
- Lift your elbows up.
- Why helps: Opens up the space between your shoulder blades.
Quick Home Remedies (For Instant Relief)
- Ice vs. Heat:
- Ice: Use if the pain is sharp or swollen (new injury). Apply for 15 mins.
- Heat: Use for stiff, aching muscles (morning stiffness). A hot shower or heating pad works wonders.
- Pillow Support: If you sleep on your back, put a small pillow under your arm to support it.
- Rest: Avoid lifting heavy bags or reaching high shelves for a few days.
When Should You See a Doctor?
Most morning shoulder pain goes away with stretching. But call us if:
- The pain does not go away after 2-3 days.
- You have weakness (you can’t lift a milk carton).
- You have a fever or the shoulder is hot/red.
- Pain in your LEFT arm: Warning—if you have sudden left arm pain with chest pressure, call emergency services immediately (could be heart-related).
For regular muscle/joint pain, do not wait until it becomes permanent.
How Threads Physio Can Help You
At Threads Physio, we don’t just guess. We use science to find the exact cause of your pain.
Whether you need Sports Injury Rehabilitation, advanced Acupuncture, or just a specialized Bio-Mechanical Assessment, we have the best team to get you pain-free.
We treat:
Back Pain and more.
Frequently Asked Questions (FAQs)
Q: Why does my shoulder pain go away after I wake up? A: This is usually because your muscles warm up as you move. It suggests the problem is stiffness or sleeping position, not a serious break.
Q: Is it better to sleep without a pillow for shoulder pain? A: Usually, no. You need a pillow to keep your neck straight. If you sleep on your side, you need a thicker pillow to fill the gap between your ear and the bed.
Q: Can a bad mattress cause shoulder pain? A: Yes! If your mattress is too hard, it crushes your shoulder. If it’s too soft, your body sinks and twists. Q: How do I know if I have a frozen shoulder? A: If you cannot lift your arm above your head or reach behind your back (like to tuck in a shirt), you might have a frozen shoulder. Contact us for a check-up.