how to sleep with a fractured shoulder

Everly

3 min read

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18-01-2025

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A fractured shoulder can make even the simplest activities, like sleeping, a painful challenge. Finding a comfortable sleeping position is crucial for both managing pain and promoting healing. This comprehensive guide offers advice and techniques to help you rest comfortably despite your injury.

Understanding Shoulder Fractures and Sleep Disruption

A fractured shoulder, also known as a broken clavicle (collarbone), scapula (shoulder blade), or humerus (upper arm bone), causes significant pain and restricts movement. This inevitably disrupts sleep. The pain can be sharp and persistent, making it difficult to find a comfortable position. Even seemingly minor movements can aggravate the injury. This article focuses on strategies to minimize discomfort and maximize restorative sleep.

Finding the Right Sleeping Position: Key Strategies

1. Elevating Your Arm and Shoulder:

• Why it helps: Elevation reduces swelling and inflammation, easing pain. It also supports your arm and shoulder, preventing unwanted movement during sleep.
• How to do it: Use pillows to elevate your arm and shoulder above your heart. Experiment with different pillow placements to find what's most comfortable. You can use multiple pillows to create a supportive incline. A special fracture pillow or a wedge pillow designed for upper body elevation can be particularly helpful.

2. Choosing the Right Sleep Surface:

• Why it matters: A firm mattress provides better support than a soft one, reducing pressure on your injured shoulder. Avoid mattresses that cause your shoulder to sink too deeply.
• What to use: Consider adding a supportive mattress topper to increase firmness if your current mattress is too soft.

3. Using Pain Relief:

• Over-the-counter options: Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen or naproxen, can help reduce pain and inflammation. Always follow dosage instructions carefully.
• Prescription medication: Your doctor may prescribe stronger pain relievers if over-the-counter options aren't sufficient. Discuss your pain management options with your doctor.
• Ice or Heat Packs: Applying ice to the fracture site can help reduce swelling and inflammation, especially in the initial stages of healing. Heat can be beneficial later in the recovery process to relieve muscle stiffness.

4. Sleeping Positions to Try:

• On your back: This allows you to keep your arm elevated and supported with pillows. You might need to use multiple pillows to create a cradle for your arm and support your shoulder.
• On your uninjured side: This position minimizes pressure on your fractured shoulder. Use pillows to support your body and keep your injured arm elevated.
• On your injured side (with caution): Only attempt this if your doctor recommends it and it doesn't increase your pain significantly. Use many pillows to support your arm and shoulder, preventing movement during sleep.

5. Additional Tips for Better Sleep:

• Sleepwear: Choose loose, comfortable clothing that won't put pressure on your shoulder.
• Consistent Sleep Schedule: Maintaining a regular sleep schedule, even with a fracture, helps regulate your body's natural sleep-wake cycle.
• Relaxation Techniques: Practice relaxation techniques before bed, such as deep breathing or meditation, to help calm your mind and body.
• Avoid Alcohol and Caffeine: These substances can disrupt sleep and worsen pain.

When to Seek Medical Attention

If you experience increased pain, swelling, numbness, or tingling in your arm or hand, or if you suspect your fracture is not healing properly, seek immediate medical attention. Your doctor can assess your condition and recommend the best course of action. Follow your doctor's instructions carefully to ensure proper healing.

Conclusion

Sleeping with a fractured shoulder can be challenging, but by following these tips and working closely with your healthcare provider, you can find comfortable sleeping positions and promote healing. Remember, prioritizing proper rest and pain management is vital for your recovery. Don't hesitate to seek medical advice if you have concerns about your sleep or your injury. Remember to always follow your doctor’s specific recommendations for your individual case.