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Shoulder surgery is a significant procedure that often results in pain, swelling, and restricted movement for several months as the body heals. No matter what type of surgery you undergo—whether it's rotator cuff repair, labral tear surgery, or arthroscopic joint surgery—patients frequently struggle to sleep well during recovery. Fortunately, there are a few tips and guidelines that can help you rest more comfortably after shoulder surgery.
Steps
Manage Pain Before Bedtime
Apply an Ice Pack Before Sleeping. Managing shoulder pain or discomfort before bed can make it easier to fall asleep and improve sleep quality, which plays a crucial role in your recovery. Placing an ice pack on the painful shoulder 30 minutes before bed can reduce inflammation, numb the area, and provide temporary relief, all of which contribute to falling asleep more easily.
- Ensure the ice pack is wrapped in a towel or thin fabric to prevent cold burns or skin irritation.
- Apply ice cubes or crushed ice to the shoulder for about 15 minutes or until the pain starts to numb and alleviate.
- If you don't have ice, you can substitute with a frozen vegetable or fruit bag from your freezer.
- The cooling effect can last anywhere from 15 to 60 minutes, which is usually enough time to drift off to sleep.
Take medication as prescribed. An important method for controlling pain after shoulder surgery before bedtime is to take either over-the-counter pain relievers or medications prescribed by your surgeon or general physician. Whether it's painkillers or anti-inflammatory drugs, you should take the prescribed dose about 30 minutes before going to sleep. This allows enough time for the medication to take effect and help you feel more comfortable as you lie down in bed.
- Take your medication with a small snack before bed to avoid stomach irritation. Some fruit, toast, cereal, or yogurt are good options.
- Never take medication with alcoholic drinks like beer, wine, or spirits due to the increased risk of harmful interactions in the body. Instead, opt for water or fruit juice, excluding grapefruit juice. Grapefruit juice can interact with many medications and significantly increase drug concentration in the body, potentially leading to dangerous side effects.
- Most patients who undergo shoulder surgery are prescribed strong painkillers that also have sedative effects for several days, sometimes up to two weeks.
Wear a sling during the day. After shoulder surgery, doctors often recommend using a sling, and they may provide you with one to wear during the day for a few weeks. A sling helps support the shoulder and counteracts the pull of gravity, which can worsen pain after shoulder surgery. Wearing the sling during the day reduces swelling and pain by the evening, making it easier to sleep at night.
- Place the sling's strap comfortably around your neck on the side of your injured shoulder.
- You may remove the sling briefly if needed, but ensure your arm is still well-supported. Remember to lie flat when removing the sling.
- You might have to skip showers for a few days if your doctor requires you to wear the sling all day. Alternatively, you can purchase an extra sling to swap out when the first one gets wet after showering.
Avoid overexertion during the day. Engaging in light activities during the day while you recover can help prevent pain at night. The sling will limit shoulder movement, but you should still avoid activities that could strain the shoulder, such as running, stair climbing exercises, or rough play with friends. Focus on protecting your shoulder for at least a few months, depending on the type of surgery you had.
- Walking during the day or at dusk is great for overall health and circulation, but make sure to walk slowly and gently.
- Remember that the sling will affect your balance, so be cautious to avoid falls or accidents that could worsen inflammation and make it harder to sleep.
Reduce shoulder pain while lying in bed
Wear a sling while in bed. In addition to wearing the sling during the day, you should consider wearing it at night as well, for at least a few weeks. Keeping your arm in the sling while sleeping will help keep your shoulder stable throughout the night. The sling supports and immobilizes the shoulder neatly, preventing the arm from moving and causing pain as you fall asleep.
- Even when wearing the sling to sleep, avoid lying on the injured shoulder, as the pressure could cause pain and inflammation, waking you up.
- Wear a thin t-shirt under the sling while sleeping to prevent irritation to the skin around the shoulder and upper body.
Sleep in a reclined position. The best sleeping position for most shoulder surgery patients is half-reclining, half-sitting, as it places less strain on the shoulder joint and surrounding soft tissues. To achieve this, place several pillows under your lower and mid-back. Alternatively, consider sleeping in a reclining chair (like a Lay-Z-Boy) if available, as you may find it more comfortable than using pillows under your back.
- Avoid lying flat on a horizontal surface, as this position is the most uncomfortable after shoulder surgery.
- As your shoulder pain and stiffness gradually improve, you can slowly lower your body into a more reclining position (but not flat) if it feels comfortable for sleeping at night.
- Generally, you'll need to sleep in this semi-reclined position for about 6 weeks or longer, depending on the type of surgery you had.
Elevate the injured arm. When sleeping in a reclined position, place a medium-sized pillow under your elbow and hand to raise the injured arm—this way, you can elevate it without using a sling. This position helps promote blood circulation to the shoulder joint and surrounding muscles, which is crucial for recovery. Ensure your elbow is bent, and the pillow is positioned just below your armpit.
- You can use a cushion or rolled towels or blankets as an alternative to a pillow, as long as it provides comfortable elevation and doesn’t slip.
- This arm elevation and slight shoulder rotation while lying down are especially beneficial for surgeries related to rotator cuff repair and labrum repair.
Use side pillows while sleeping. After shoulder surgery, even when sleeping in a reclined position, it’s essential to prevent yourself from accidentally rolling onto the painful shoulder and causing further damage. Place several pillows beside and/or behind the injured side to block movement while sleeping. Soft pillows tend to work better than firm ones, as your arm will sink into the pillow rather than rolling off.
- Blocking both sides of the body with soft pillows is a good strategy, as it prevents you from rolling onto either side and aggravating the surgical shoulder.
- Avoid satin or silk pillowcases, as they tend to be too slippery and won’t offer the necessary support or blocking effect.
- Another option is to push the bed close to a wall and gently rest the injured shoulder against it to prevent rolling while you sleep.
Tips
- A warm bath before bed can be a relaxing way to prepare for sleep, but be careful not to get your sling wet. Consider removing the sling for a few minutes during the bath.
- Depending on the severity of your injury and the type of surgery, it may take a few weeks to find a comfortable sleeping position. Therefore, consult with your doctor about the use of sleep aids.
- Speak with your surgeon for specific advice on sleeping positions based on your injury and the surgery you had.
