How to Sleep with a Frozen Shoulder: Tips from One Body LDN, the Best Physiotherapist in London
Frozen shoulder, also known as adhesive capsulitis, is a painful and debilitating condition that can limit your shoulder movement and affect your sleep quality. If you’re suffering from frozen shoulder, you may experience pain, stiffness, and limited mobility, particularly at night. Sleep with a frozen shoulder can be challenging, but there are ways to alleviate your pain and improve your sleep quality. In this article, we’ll discuss some tips on how to sleep with a froze shoulder, and how London physiotherapy experts at One Body LDN can help you recover.
Frozen shoulder occurs when the capsule of connective tissue surrounding the shoulder joint becomes inflamed and thickened, causing pain and stiffness. The condition can occur due to various reasons, such as injury, trauma, or certain medical conditions. Frozen shoulder typically causes pain and stiffness in the shoulder joint, and it can be exacerbated by certain sleeping positions. Here are some tips on how to sleep with a frozen shoulder and improve your sleep quality.
Tip 1: Choose the Right Sleeping Position
Choosing the right sleeping position is crucial for relieving frozen shoulder pain and improving your sleep quality. Sleeping on the affected shoulder can exacerbate the pain and limit your range of motion, 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 sleep quality. 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 range of motion and reduce stiffness and pain in your frozen shoulder. You can try doing the following stretches before going to bed:
• Pendulum swing: Stand with your feet shoulder-width apart and your unaffected hand resting on a table or chair. Let your affected arm hang down and swing it gently back and forth, side to side, and in circles.
• Cross-body stretch: Stand or sit with your back straight and your affected arm across your body. Use your unaffected arm to gently pull your affected arm towards your chest and hold for 15-30 seconds.
• Sleeper stretch: Lie on your unaffected side with a pillow under your head and your affected arm resting on a pillow in front of you. Slowly raise your affected arm towards your head, keeping your elbow at a 90-degree angle, and hold for 15-30 seconds.
Tip 4: Seek Professional Help from One Body LDN
If your frozen shoulder pain persists or worsens, it’s crucial to seek professional help from London physiotherapy experts at One Body LDN. Our experienced physiotherapists can assess your condition, diagnose the underlying cause of your pain, and provide you with a personalized treatment plan to help you recover. Physiotherapy treatments can include exercises to improve range of motion and strength, manual therapy to reduce pain and stiffness, and education on proper posture and sleeping positions.
In conclusion, sleep with a frozen shoulder can be challenging, but with the right strategies, you can alleviate your pain and improve your sleep quality. Choosing the right sleeping position, applying heat or cold therapy, doing shoulder stretches, and seeking professional help from a physiotherapist can all help you recover and prevent future injuries.
At One Body LDN, we understand how challenging it can be to sleep with a frozen shoulder, 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.
