Shoulder surgery is a severe medical procedure that usually causes pain, swelling, and reduced mobility within a few months of the recovery process. Regardless of the type of surgery-rotator cuff surgery, labrum repair, or arthroscopic procedure-patients find it extremely difficult to find a comfortable sleeping position and sleep well during the recovery period. However, there are some guidelines and tips that will allow you to sleep more comfortably after shoulder surgery.
Step
Part 1 of 2: Dealing with Shoulder Pain Before Sleeping
Step 1. Apply an ice pack before going to bed
By dealing with any aches or pains before bed, it will be easier for you to fall asleep and have a restful night, and this is important for an efficient recovery process. Applying an ice pack to your shoulder about 30 minutes before bed can reduce inflammation, numb pain, and temporarily relieve pain, all of which are important factors in getting a good night's sleep.
- Don't put anything cold on the sore shoulder without first wrapping it in a cloth or light towel to prevent frostbite or irritation.
- Place the crushed ice cube pack on the shoulder for about 15 minutes until the area is numb and you are not in so much pain anymore.
- If you don't have ice, use a bag of frozen vegetables or fruit from the refrigerator.
- The benefits of cold therapy can last 15 to 60 minutes, and that's usually enough for you to fall asleep.
Step 2. Take medication as directed
Another important aspect of managing pain after shoulder surgery is taking prescription or over-the-counter medications as directed by the surgeon or family doctor. Regardless of the type of medication, pain reliever or anti-inflammatory, stick to the recommended dose about 30 minutes before bedtime because that's enough time to feel the benefits and make you comfortable.
- Take the drug with a small amount of food to avoid stomach upset. Good choices are several types of fruit, bread, cereal, or yogurt.
- Never take the drug with alcoholic beverages, such as beer, wine, or liquor because there is an increased risk of toxic reactions in the body. Instead, use water or juice, but not grapefruit juice. Grapefruit juice interacts with many types of drugs and increases the level of the drug in the body's system which can be fatal.
- Most patients undergoing shoulder surgery require strong prescription narcotic class medications for at least a few days and sometimes up to 2 weeks.
Step 3. Use the arm sling throughout the day
After shoulder surgery, the surgeon or family doctor usually recommends and provides an arm sling to wear throughout the day for a few weeks. The arm sling will support the shoulder and counter the effects of gravity, which can exacerbate shoulder pain after surgery. Wearing an arm sling throughout the day will reduce swelling and pain in the shoulder at bedtime so you can sleep more easily.
- Place the sling around the neck in the most comfortable position for the sore shoulder.
- The arm sling can be removed for some time if necessary as long as your arm is still well supported. Make sure you lie down when removing the sling.
- You shouldn't need to shower for a few days if the surgeon insists you don't remove the sling. Or, prepare an extra sling to use in the shower, then attach a dry sling after drying off.
Step 4. Don't move too much
Reducing movement during the day while recovering also helps prevent excess pain at night before bed. Using an arm sling will make it difficult for excessive shoulder movement, but avoid activities that can shake the shoulders such as jogging, exercising with a stair climber machine, and playing wrestling with friends. For now, focus on protecting your shoulder for a few months, depending on the type of surgery you had.
- Walking during the day and early in the evening is good for your overall health and circulation, but take it slow and relaxed.
- Remember that when wearing an arm sling, your balance will be affected. So, be careful of falls and accidents that can make the shoulder more inflamed and make it more difficult to sleep.
Part 2 of 2: Reducing Shoulder Pain in Bed
Step 1. Use an arm sling on the bed
In addition to during the day, consider wearing an arm sling at night, at least for a few weeks. Wearing an arm sling can help stabilize your shoulders while you sleep. With a sling to support and hold your shoulder in place, you don't have to worry about the arm moving and causing pain.
- Even if you're wearing an arm sling, don't sleep on the side of your sore shoulder as the pressure can trigger pain and inflammation that will wake you up.
- Wear light T-shirts so that the skin around the neck and upper body is not irritated.
Step 2. Sleep in a reclined position
The best sleeping position for most people who have just had shoulder surgery is reclined because this position puts less stress on the shoulder joint and surrounding soft tissue. To lean back, support your lower and middle back with several pillows. Or, try sleeping in a reclining chair if you have one; This method may be more comfortable than stacking pillows on your back.
- Avoid the straight back position because this position is usually very disturbing for the newly operated shoulder.
- As shoulder pain/stiffness begins to lessen over time, you can gradually lie down in a straighter (more horizontal) position if you feel comfortable.
- Regarding the length of time, you may have to sleep in a semi-reclined position for 6 weeks or more depending on the type of surgery you underwent.
Step 3. Support the injured arm
When leaning in bed, support the injured arm with a medium-sized pillow placed under the elbow and hand. This can be done with or without the use of an arm sling. When the arm is supported, the shoulder is in a position that supports blood flow to the joint and surrounding muscles, and that is important for recovery. Make sure your elbows are bent and pillows are tight under your armpits.
- An alternative to pillows is a foam seat mat and a blanket or towel that has been rolled up. Anything can be worn as long as it lifts the forearm and isn't too slippery.
- Elevating the forearm and causing external rotation of the shoulder during sleep is very comfortable for rotator cuff and labrum surgery.
Step 4. Stack the pillows as a barrier
When sleeping after shoulder surgery, even in a reclined position, you must be careful not to roll over to the side of the injured shoulder and cause further damage. Therefore, stack a few pillows next to and/or behind the injured side so you don't roll over in that direction while sleeping. A softer pillow is usually better as a barrier than a hard pillow because the arm will sink into the pillow instead of rolling off.
- It's even better if you stack soft pillows on both sides of your body so you don't roll over to either side and jerk your newly operated shoulder.
- Do not use satin or silk pillows as they are too slippery for support and barriers.
- Alternatively, slide the bed against the wall and sleep with your shoulders slightly pushed so you don't roll over.
Tips
- A warm shower before bed can help you relax, although you have to be careful not to wet your armrest. Consider taking it off for a few minutes while you shower.
- Depending on the severity of the shoulder injury and the type of surgery, it may take several weeks before you can sleep well. If so, ask your doctor to give you sleeping pills.
- Ask your surgeon for specific sleep advice according to the type of injury and the procedure you underwent.
