Shoulder pain is a pain in the… shoulder, especially at night. There’s nothing worse than not being able to get comfortable in your own bed, tossing and turning throughout the night, stretching your arm out, contorting yourself into weird positions to try and find something that brings relief…

Eventually you’ll probably fall asleep despite the pain in your shoulder. At least that’s what happened to me when I suffered from shoulder pain. I hurt my shoulder in the gym, but I did get over it. What I’m about to share with you applies to anyone with shoulder pain who’s struggling to get a good night’s sleep.

Here are some tips for better sleeping , even if your shoulder is killing you.

1. Do a few stretches before bed. Lean over from the waist and swing your hand in little circles. Do it one way, then the other. After that, stretch your arm up, down and from side to side. Hold each stretch for 20 seconds or so, and stretch only so you feel a gently pull – not so much that it hurts!

2. Ice your shoulder before bed, after the stretches. Wrap ice in a small towel or t-shirt, and massage it over the painful area for 15 minutes. Don’t apply ice directly to the skin or you could get freeze burns. Ice helps to calm swelling and numb pain, to help you get to sleep quickly before the irritating sting of the shoulder pain sets in and keeps you awake.

Shoulder pain can be completely defeated in the long term too, through a combination of these techniques and a few simple strengthening exercises to stimulate the healing process and target the source of your shoulder pain, eliminating it completely. I spent a few weeks doing exactly that, and my shoulder healed perfectly.

Most people will go to their physician who will recommend that they “stay off” the shoulder and rest it. Their doctor may also prescribe anti-inflammatory drugs, or suggest that they go to a physical therapist, who may charge as much as $100 per hour for treatment. The good news is that you can learn these therapy techniques yourself and do them yourself at home.

I found a plan to beat shoulder pain, using specific stretches and exercises that very effective in relieving that nagging discomfort that may be robbing you of your sleep. Try these same techniques that were successful for me, to beat your shoulder pain today.

Bruce Lipsky, MS has thirty years experience in the health and fitness industry. See what he has found successful to beat shoulder pain