Can Sleeping Positions Affect Chest and Shoulder Pain? PT Advice

Highlights

• Poor sleep posture can strain your shoulders and chest, especially if you always lie on the same side.

• Small daily exercises and posture adjustments can prevent morning pain and improve joint mobility.

• Whether it’s chest tightness, shoulder stiffness, or nerve tension, Dr. Miller’s Physical Therapy approach helps relieve pain and improve your sleep. Book a free consultation!

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Can sleeping positions affect chest and shoulder pain? Yes, more than you might expect! Waking up with stiffness or soreness in your upper body may be a sign that your sleep posture is putting stress on your joints and soft tissues.

Whether you're recovering from an injury, experiencing tension from work, or noticing age-related discomfort, your sleeping habits can have a direct impact on how your body feels in the morning.

In this article, you'll find clear PT advice for chest and shoulder pain, easy exercises, and guidance on how to sleep better and wake up pain-free. Keep reading to find out!

Why Do My Chest and Shoulder Hurt After Sleeping?

Your chest and shoulder hurt after sleeping because poor sleep posture can compress your joints and irritate nearby muscles or nerves. This is especially common when you sleep on your side with your shoulder tucked under or your chest collapsed inward.

Over time, this pressure can lead to inflammation, stiffness, and even nerve irritation - making you wake up sore, tight, or with limited mobility. If your pillow or mattress doesn’t support proper alignment, the problem may get worse each night.

The fetal position is considered to be an unhealthy position, as the spine is curved. - News Medical

Solutions to Chest and Shoulder Pain from Sleeping on Side

Sleeping on your side isn’t necessarily harmful, but if your shoulder and chest hurt in the morning, the way you’re doing it may need adjustment. Most often, the pain comes from poor arm positioning or lack of support around the spine and joints.

To reduce strain, try sleeping on your non-painful side with a pillow between your arms. This keeps your top shoulder from collapsing forward and helps open the chest. If you prefer back sleeping, place a pillow under each arm to reduce pressure on your shoulders.

Using a body pillow - or even a U-shaped pregnancy pillow, can also help stabilize your posture and reduce the chance of rolling into a painful position overnight. These supports improve alignment and relieve tension, especially for those dealing with shoulder impingement or chronic stiffness.

5 Chest and Shoulder Pain from Sleeping on Side Exercises

When your shoulder or chest feels tight after sleeping, gentle movement can help reduce inflammation and restore comfort. 

These exercises are designed to improve mobility, release tension, and promote better posture throughout the night. You can do them in the morning or before bed as part of your routine.

Pendulum Stretch

Position: Stand next to a stable surface and support yourself with your good hand. Let your sore arm hang straight down.

Execution: Gently swing the hanging arm in small circles, allowing gravity to move the joint. Avoid using shoulder effort. Perform for 30 to 60 seconds in each direction.

Benefit: Promotes fluid movement in the shoulder joint without adding stress; ideal for first-thing-in-the-morning relief.

Shoulder Blade Squeeze

Position: Sit or stand with a straight back, arms relaxed at your sides.

Execution: Squeeze your shoulder blades together as if trying to hold a pencil between them. Keep your shoulders down and avoid shrugging. Hold for 5 seconds, then relax. Repeat 10 times.

Benefit: Activates the upper back muscles that support posture and reduce tension from curling inward during sleep.

📌 Discover back injury red flags with expert Physical Therapy tips for early action and long-term relief with Empower Fitness. Read article now →

Wall Angels

Position: Stand against a wall with your back flat, arms bent in a "W" shape, and wrists and elbows touching the wall.

Execution: Slowly raise your arms overhead into a "Y" shape, then lower them back to the "W". Maintain contact with the wall throughout the movement. Repeat 10 times.

Benefit: Improves shoulder mobility, scapular control, and postural alignment; all essential for restful, pain-free sleep.

Taking a few minutes to stretch before bedtime can ease muscle tension that built up during the day. - Cleveland Clinic

Thread-the-Needle Stretch

Position: Begin on all fours with hands under shoulders and knees under hips.

Execution: Slide one arm underneath the opposite arm, palm facing up, until your shoulder and temple rest on the floor. Hold for 20 to 30 seconds, then switch sides.

Benefit: Gently stretches the upper back, shoulders, and chest, releasing tension built up from sleeping in a twisted or compressed position.

📌 Discover how to relieve lower back muscle spasms with guided exercises and Physical Therapy that targets the root cause of your pain. Read article now →

Eagle Arms

Position: Sit or stand upright with your feet flat on the floor and your spine straight.

Execution: Cross your right arm over your left at the elbows, then bend both arms so your forearms wrap and your palms face each other. If possible, press the palms together gently. Lift the elbows slightly and hold the stretch for 20 to 30 seconds. Switch arms and repeat.

Benefit: Stretches the muscles between the shoulder blades and improves upper back flexibility; ideal for releasing tension from curled sleep positions.

Expert Physical Therapy for Shoulder and Chest Relief

At Empower Fitness, we understand that shoulder and chest pain after sleeping isn’t just uncomfortable: it can disrupt your day, your mood, and your ability to stay active. That’s why we take a personalized, hands-on approach to help you identify the root cause and recover with confidence.

Whether your discomfort comes from muscular tension, poor posture, or a mobility limitation, our team works with you to restore healthy movement and prevent pain from coming back.  If you’re dealing with persistent soreness after rest or you’re unsure whether your symptoms are muscular or something more complex, we’ll help you figure it out - step by step.

Book a free consultation today, and let’s build a recovery plan that helps you sleep better and move without pain!

FAQs About Sleeping Positions, Chest and Shoulder Pain

Does a Mattress Cause Shoulder Pain?

Yes, a mattress can cause shoulder pain if it doesn’t support your body properly. A surface that’s too firm may increase pressure on your shoulder, while one that’s too soft can lead to misalignment. A medium-firm mattress is best for side sleepers.

How to Sleep with Shoulder Pain on Both Sides

To sleep with shoulder pain on both sides, the best option is to lie on your back with support under each arm. Use small pillows or rolled towels under your elbows and forearms to reduce joint pressure and keep your shoulders in a neutral position. 

How Do I Know If My Shoulder Pain Is Muscular or Heart Related?

To know if your shoulder pain is muscular or heart-related, pay attention to how the pain behaves. Muscular pain usually worsens with movement or pressure. Heart-related pain may feel deeper, come with nausea or shortness of breath, and can radiate to the jaw or arm. When in doubt, seek immediate medical attention.

What Does Anxiety Chest Pain Feel Like?

Anxiety chest pain often feels like tightness, a dull ache, or fluttering in the chest. It may be accompanied by shallow breathing or racing thoughts, and it typically improves with relaxation or stress relief techniques.

How Do You Know If Chest Pain Is Just Gas?

To know if chest pain is just gas, look for relief after burping, passing gas, or changing positions. Gas-related discomfort is usually sharp but short-lived. If the pain persists or worsens with activity, consult a healthcare provider.

Schedule your free consultation today, and take the first step toward lasting relief with Empower Fitness PT!