If you’ve ever slept wrong on your shoulder, you know that finding a new position can be difficult, leading you to toss and turn all night. When you’ve suffered a more severe injury like shoulder dislocation, the problem can be even worse. In addition to the pain that certain positions may cause, you might be worried about reinjuring your shoulder or hindering your recovery. While there may be no perfect answer, there are some tips to help you sleep without causing yourself more pain or more problems.
Understanding Shoulder Dislocations
It may help to ease your worries if you understand exactly how a shoulder dislocation occurs and what damage is possible in the aftermath.
The shoulder is made up of three primary components: your collarbone, your shoulder blade, and your upper arm bone. The top of the upper arm bone is shaped like a ball, which fits into a cuplike socket in your shoulder blade. When this ball pops out of this socket, that is known as a shoulder dislocation. This can be partial or full and can occur in any direction. Because they are the most movable joint in the body, shoulders are also the most commonly dislocated joint, usually as a result of injuries or accidents, as well as falls.
When the shoulder is dislocated, the treatment will always be focused on returning the ball to the socket properly. Your doctor will first return the bone to its proper position and then give you directions to allow the shoulder to heal. This can often be done with a sling. You will likely also participate in some form of physical therapy to regain strength and motion. While the injury is technically repaired by the first step, it can take weeks or months to fully heal and you may experience pain and mobility issues during that time. In case you face an accident that causes shoulder dislocation you should always opt for proper treatment and precautions.
Sleeping Positions After a Dislocated Shoulder
One of the first considerations you will make when it comes to sleeping is the position you choose. If you typically sleep on your impacted side, this may mean a big habit change for you, but even if not you will want to pay special attention to how you sleep.
Sleep in a Reclined Position: If you have a recliner, many people find this the best place to sleep during the healing process. You can also recreate a similar position with a 45-degree wedge pillow or carefully positioned pillows that let you sleep at an incline on your bed. This reduces tension on the shoulder joint and surrounding tissue, which may be more comfortable than lying just on your back or stomach. These pillows can also provide support for your lower and middle back.
Sleep on the Other Side: If you want to sleep on your uninjured side, this can work with special considerations. You should place a few pillows behind you to prevent rolling over in the middle of the night and use a soft pillow under your head. Sleeping on your back is the most painful for shoulder dislocations, so if that is your preferred sleep position, you may need to work up to it.
Other Tips for Sleeping Comfortably
In addition to the position you choose, you can take other precautions to make sleeping more comfortable during the healing process.
Wear Your Sling: You will likely be wearing a sling during the day, but it is sometimes helpful to wear while you sleep as well. This can help keep your arm stable and may prevent you from unconsciously placing your arm in an uncomfortable position or moving too much while sleeping.
Pain Medication: While you shouldn’t rely on pain medication during your recovery, it can be helpful to manage symptoms, especially at night. Over-the-counter medication can provide enough relief to allow you to sleep comfortably.
Ice: Before bed, applying an ice pack can reduce inflammation and provide a numbing effect that can make sleeping easier. You should apply ice for about 20 minutes, with a towel or other barrier between the source of the cold and your skin.
Follow Your Doctor’s Plan: If your doctor gives you any specific advice about how to sleep, make sure you take that int006F consideration. Because dislocations can happen in different directions or with different severity, your case may require specific attention that your provider will be familiar with, so their advice should always come first.
