Frozen shoulder, also known as adhesive capsulitis, is a painful and debilitating condition that can limit your shoulder movement and affect your daily activities. If you’re suffering from frozen shoulder, you may experience pain, stiffness, and limited mobility, particularly at night. In this article, we’ll discuss some tips on how to frozen shoulder pain relief at night, and how London physiotherapy experts at One Body LDN can help you recover.
Frozen shoulder occurs when the capsule of connective tissue surrounding your shoulder joint becomes inflamed and thickened, causing pain and stiffness. The condition can occur due to various reasons, such as injury, overuse, diabetes, or thyroid problems.
Frozen shoulder typically progresses in three stages: freezing, frozen, and thawing. The freezing stage is characterised by pain and stiffness, the frozen stage by limited mobility, and the thawing stage by gradual improvement in mobility. Here are some tips on how to frozen shoulder pain relief at night during the freezing and frozen stages.
Tip 1: Choose the Right Sleeping Position
Choosing the right sleeping position is crucial for frozen shoulder pain relief at night. Sleeping on the affected shoulder can exacerbate the pain and stiffness, so it’s best to avoid it. Instead, try sleeping on your back or on the unaffected side, and use pillows to support your head, neck, and affected arm. You can also place a pillow between your knees to keep your spine aligned and reduce pressure on your shoulders.
Tip 2: Apply Heat or Cold Therapy
Applying heat or cold therapy to your frozen shoulder can help relieve pain and stiffness and improve your mobility. You can use a heating pad, a hot water bottle, or a warm towel to apply heat to your shoulder for 15-20 minutes before going to bed. Alternatively, you can use a cold pack or a bag of frozen peas wrapped in a towel to apply cold therapy to your shoulder. Make sure to keep the heat or cold therapy on for no more than 20 minutes at a time, and avoid falling asleep with it on, as it can cause burns or frostbite.
Tip 3: Do Shoulder Stretches
Shoulder stretches can help improve your mobility and reduce stiffness and pain in your frozen shoulder. You can try doing the following stretches before going to bed:
• Pendulum stretch: Stand and lean forward with your unaffected arm resting on a table or chair. Let your affected arm hang down, and swing it gently back and forth and in circles.
• Wall walk: Stand facing a wall, and place your affected hand on the wall. Slowly walk your fingers up the wall as far as you can, then walk them back down.
• Doorway stretch: Stand in a doorway with your affected arm outstretched and your hand resting on the frame. Slowly lean forward to stretch your shoulder, and hold for 15-30 seconds.
Tip 4: Seek Professional Help from One Body LDN
If your frozen shoulder pain at night persists or worsens, it’s crucial to seek professional help from the London Bridge physiotherapy experts at One Body LDN. Our experienced London physiotherapists can assess your condition, diagnose the underlying cause of your pain, and provide you with a personalised treatment plan to help you recover. Physiotherapy treatments can include exercises to improve mobility and strength, manual therapy to reduce pain and stiffness, and education on proper posture and sleeping positions.
In conclusion, frozen shoulder pain at night can be a frustrating and painful condition that can affect your sleep and overall quality of life. However, with the help of London physiotherapy experts at One Body LDN, you can relieve frozen shoulder pain at night and improve your mobility. By choosing the right sleeping position, applying heat or cold therapy, doing shoulder stretches, and seeking professional help from a physiotherapist, you can alleviate your frozen shoulder pain at night and take the first step towards recovery.
At One Body LDN, we understand how challenging it can be to live with frozen shoulder pain, and we’re committed to helping you recover and regain your mobility. Our team of experienced physiotherapists will work with you to develop a personalised treatment plan that meets your specific needs and goals. Contact us today to schedule an appointment and take the first step towards a pain-free and active lifestyle.
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