02/19/2026
Shoulder squawking at you in the middle of the night?
You’re not alone — I have so many patients who wake up because their shoulder’s throwing a fit and then can’t fall back asleep.
Sleep is your #1 healer, so getting comfy is non-negotiable! 💤
Here are 3 positions to help your shoulder chill out and let you rest:
1️⃣ Side sleeper setup:
Keep your upper arm in line with your trunk (no reaching forward!) and rest your hand on a pillow.
👉 I actually fold my pillow in half so my shoulder doesn’t roll into internal rotation.
❌ Don’t hug the pillow — just rest your hand on it.
2️⃣ The “fake side sleep” trick:
Jam a pillow behind your upper back and lean back on it.
Your body still thinks you’re on your side, but your chest and shoulders open up a bit — instant relief!
You can add another pillow in front if you need extra support.
3️⃣ For my die-hard tummy sleepers (I see you 👀):
Not ideal, but doable.
Fold a pillow and place it under your shoulder and half of your chest.
This opens up the front of your body a bit and takes pressure off the shoulder joint.
Bonus tip:
Check your head position!
We tend to let our heads drift way forward — pull that head back, make a sweet double chin (yes, really 😆), and then relax.
Now go get those healing Zzz’s — not shoulder sass 😴💪
