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My assesment for my injured shoulder and my poor balance really identified the kind of therapy I need to improve my function
The staff is very friendly and knowledgeable. Maribel has a comprehensive plan for me. I look forward to being able to be more active and enjoying the activities I like to enjoy! Highly recommended!
My first visit to this PT clinic was awesome! Dr. MARIBLE and Tech Maddie were great. Overall, The staff was super friendly and made me feel right at home. Check in was super easy and quick!They really listened to my concerns and took the time to explain everything in a way I could understand. Due to my profession, I do get alot of toil on my body. Recently I started having shoulder discomfort so my friend recommended Chesterton PT.I left feeling hopeful and excited about my recovery. Can't wait to go back!
Shoulder pain is a widespread issue that can significantly impact your daily life. Finding effective relief is crucial, whether you’re dealing with discomfort from an injury, a chronic condition, or even pain caused by sleeping on your side.
Physical therapy for shoulder pain is one of the most effective ways to manage and alleviate these issues. In this article, we’ll explore the causes of shoulder pain, why it often worsens at night, and how Chesterton Physical Therapy can provide lasting solutions.
The shoulder is a complex joint, making it susceptible to various types of injuries and conditions that can lead to pain. Identifying the underlying cause of your shoulder pain is essential for effective treatment and recovery.
One common but often overlooked cause of shoulder pain is sleeping on your side. This position can put pressure on the shoulder joint, leading to discomfort and pain, especially if the arm is tucked under the body or positioned awkwardly. Over time, this can result in chronic pain that worsens if not addressed.
Many people find that their shoulder pain intensifies at night, making it difficult to get a good night’s sleep. There are several reasons why this happens, and understanding these can help you take steps to alleviate the pain.
During the day, regular movement keeps the shoulder joint lubricated and the muscles active. However, at night, when you’re lying still for hours, the shoulder can become stiff, and inflammation may increase, leading to more intense pain.
Your sleeping position plays a crucial role in shoulder pain. Pain at night in the shoulder is often exacerbated by side sleeping, which can place constant pressure on the joint. Even sleeping on your back or stomach can lead to awkward shoulder positioning, causing strain and discomfort.
When lying down, blood flow to certain areas can be reduced, especially if you’re in a position that compresses blood vessels. This reduction in circulation can increase inflammation and pain, particularly in shoulders already affected by conditions like tendonitis or bursitis.
Physical therapy for shoulder pain is a proven and effective treatment method that addresses both the symptoms and the underlying causes. A physical therapist can evaluate your condition and develop a customised treatment plan to meet your specific needs.
Physical therapy exercises are designed to improve flexibility, strengthen muscles, and reduce pain. Here are some common exercises that might be included in a shoulder PT program:
1. Pendulum Exercise: This exercise is great for improving shoulder mobility. Lean forward slightly, letting your affected arm hang down, and gently swing it in small circles. Gradually increase the size of the circles to help loosen up the shoulder joint.
2. Wall Crawls: Stand facing a wall and place your fingertips at waist height. Slowly crawl your fingers up the wall, allowing your arm to follow until you feel a stretch. This exercise enhances shoulder flexibility and expands the range of motion.
3. Shoulder Blade Squeezes: Either sitting or standing with your arms at your sides, draw your shoulder blades together as though pinching a pencil between them. Hold for a few seconds before releasing. This exercise builds strength in the muscles responsible for stabilising the shoulder blades.
4. External Rotation with a Resistance Band: Attach a resistance band to a stable object at waist height. Hold the band with your affected arm, keeping your elbow bent at a 90-degree angle. Rotate your arm outward, away from your body, then slowly return to the starting position. This exercise strengthens the rotator cuff muscles and improves shoulder stability.
5. Sleeper Stretch: Lie on your side with the affected shoulder facing down and your arm positioned in front of you at a 90-degree angle. Use your opposite hand to gently push your forearm down toward the bed or floor, feeling a stretch in the back of your shoulder. This stretch targets the posterior capsule of the shoulder, which can become tight and contribute to pain.
In addition to exercises, physical therapists may use hands-on techniques to help reduce pain and improve shoulder function, including:
1. Manual Therapy: Manual therapy includes joint mobilization and manipulation to improve the range of motion and reduce pain.
2. Soft Tissue Mobilisation: Techniques like massage or myofascial release help reduce muscle tension and improve blood flow to the affected area.
3. Dry Needling: This technique, known as dry needling, involves inserting thin needles into trigger points in the muscles to release tension and reduce pain.
4. Ultrasound Therapy: Ultrasound therapy can deliver deep heat to the tissues, which helps reduce pain and promote healing.
If you frequently experience shoulder pain from sleeping on your side, several strategies can help alleviate the discomfort, allowing you to sleep more comfortably and reduce strain on your shoulder.
Adjusting your sleeping position is one of the simplest and most effective ways to reduce shoulder pain:
1. Use a Supportive Pillow: A firmer, thicker pillow can help keep your neck and spine aligned, reducing shoulder strain. Consider a pillow designed specifically for side sleepers, which provides extra support to the shoulder area.
2. Place a Pillow Between Your Arms: Placing a pillow between your arms can reduce pressure on your shoulder, preventing it from collapsing inward and helping to maintain better alignment while you sleep.
3. Try Sleeping on Your Back: Switching to sleeping on your back can significantly reduce shoulder pain. While it may take time to adjust to this position, it’s generally easier on the shoulders.
4. Use a Body Pillow: A body pillow can help support your entire body, reducing pressure on the shoulder. Hugging the pillow while sleeping on your side can help keep your shoulder in a more neutral position.
In addition to adjusting your sleeping position, certain shoulder PT exercises can help reduce shoulder pain caused by side sleeping. These exercises focus on improving shoulder strength and flexibility, reducing strain on the joint during sleep.
1. Shoulder Stretches: Regularly stretching the shoulder muscles can help reduce tension and improve flexibility. Incorporate stretches like the cross-body arm stretch and the doorway stretch into your daily routine.
2. Strengthening Exercises: Strengthening the muscles around the shoulder can provide better support and reduce pain. Exercises like shoulder presses, lateral raises, and resistance band exercises can be effective.
3. Posture Correction: Improving your posture during the day can also help reduce shoulder pain at night. Pay attention to your posture while sitting and standing, and avoid slouching or hunching your shoulders.
For effective management of shoulder pain, seeking professional help from a physical therapist is essential. Chesterton Physical Therapy offers specialized care for individuals suffering from shoulder pain, providing personalized treatment plans that address your unique needs.
At Chesterton Physical Therapy, the team understands that shoulder pain can have various causes, and each patient requires a tailored approach. The physical therapists at Chesterton will conduct a thorough assessment to determine the underlying cause of your shoulder pain and develop a treatment plan that addresses your specific condition.
Chesterton Physical Therapy provides comprehensive care that goes beyond just exercises. Our approach includes a combination of manual therapy, patient education, and guided exercises to ensure optimal recovery. The therapists will work closely with you to ensure that you’re not only addressing the pain but also preventing future issues.
Sleeping on your back is generally considered the best position to reduce shoulder pain, as it puts the least amount of pressure on your shoulder joints. If you prefer to sleep on your side, using a supportive pillow or placing a pillow between your arms can help alleviate pressure on the shoulder.
The duration of physical therapy varies depending on the severity of your condition, the cause of the pain, and your adherence to the treatment plan. Some patients may begin to see improvements within a few weeks, while others might require several months of consistent therapy.
Yes, physical therapy can be very effective in treating shoulder pain that occurs at night. By addressing underlying issues such as muscle imbalances, poor posture, and improper sleeping positions, physical therapy can help reduce or eliminate nighttime shoulder pain.
Common exercises used in shoulder physical therapy include pendulum exercises, wall crawls, shoulder blade squeezes, and external rotation with resistance bands. These exercises help improve mobility, strengthen the muscles around the shoulder, and reduce pain.
Yes, continuing physical therapy exercises at home is crucial for maintaining the progress you’ve made during your sessions. Your physical therapist will likely provide you with a home exercise program to follow, which is important for preventing a recurrence of shoulder pain.
Physical therapy for shoulder pain is an effective, non-invasive treatment option that can help alleviate pain, improve function, and enhance your quality of life.
Whether your shoulder pain is due to an injury, a chronic condition, or simply the way you sleep, physical therapy offers a range of solutions tailored to your specific needs.
By working with experienced professionals like those at Chesterton Physical Therapy, you can develop a personalized plan that helps you manage pain, improve mobility, and get back to your daily activities without discomfort.
Don’t let shoulder pain control your life—take the first step toward recovery today.
