Lying on your back is probably best for your rotator cuff. While you have more places to put your arms without damage, keeping them at your sides is preferable. If you put your arms up over your head, you may stretch the muscles and tendons of your rotator cuff.
Sleeping On Your Back
This is because sleeping in this neutral position reduces pressure on the affected shoulder and promotes better spine alignment. The position also alleviates pressure on the neck and shoulders, making it easier to relax and fall asleep.
Resting your painful shoulder on a couple of pillows may help. When sitting, use good posture. Keep your head over your shoulder and place a towel or pillow behind your lower back. Keep your feet either flat on the floor or up on a foot stool.
While standing or sitting, keep your arm vertical and close to your body (bending over too far may pinch the rotator cuff tendons). Allow your arm to slowly swing forward to back, then side to side, then in small circles in each direction (no greater than 1 foot in any direction).
After several weeks, months, or even years of this rubbing, it causes “wear and tear” on the rotator cuff, leading to pain. Sitting alone won't cause this breakdown, but poor posture will. The good news is you can start to improve your posture right at your desk or from the couch!
During the recovery phase of a rotator cuff injury, avoiding overhead lifts with any weight is highly recommended.
Rotator cuff injuries are most often caused by progressive wear and tear of the tendon tissue over time. Repetitive overhead activity or prolonged bouts of heavy lifting can irritate or damage the tendon. The rotator cuff can also be injured in a single incident during falls or accidents.
Typically tears occur in those over age 40, but occasionally tears are seen in younger individuals. Typical signs of a rotator cuff tear include pain with overhead use of the arm, weakness or pain preventing or disrupting sleep.
Treatment. If your tear came from repeated use, then you may be able to manage your rotator cuff injury without undergoing surgery. You might be asked to wear a sling to keep your arm from moving. Allowing your arm and shoulder to rest properly is important in allowing your rotator cuff to heal.
The doctors and physiotherapists advise the patients to use ice packs on the affected area. It is an effective treatment procedure and should be practiced at least three times a day if you have a rotator cuff injury.
Conservative treatments — such as rest, ice and physical therapy — sometimes are all that's needed to recover from a rotator cuff injury.
Rehabilitation can sometimes begin the day after a minor rotator cuff tear. However, your physician may recommend that you rest for between one to two weeks, depending on the severity of your injury and your involvement in physical activities.
Massage therapy is a great option for rotator cuff injuries because it helps to decrease inflammation and pain in the area, release scar tissue, loosen tight and tense muscles and increase range of motion in the shoulder girdle.
While you're in pain from rotator cuff tendonitis, avoid lifting or reaching out, up, or overhead as much as possible.
Impingement –Rotator cuff tendons may become squeezed between the shoulder humerus bone and the scapular bone during side sleeping. This can result in rotator cuff prolonged compression, friction and may progress to other conditions such as bursitis, tendonitis, and rotator cuff tear.
Patients are often advised to wear a sling or brace for the first 4–6 weeks after rotator cuff repair surgery to prevent them from performing any physical activities involving the affected shoulder (3).
MRI scans are most commonly used to diagnose partial rotator cuff tears. However, just because an MRI scan shows a tear doesn't mean it is the cause of your shoulder pain. The most common condition that mimics a rotator cuff tear is shoulder stiffness or a frozen shoulder.
There are a few key differences between a rotator cuff strain and tear. A rotator cuff strain is a stretching or micro-tearing of the tendons and muscles surrounding the shoulder joint while a tear is a complete or partial tearing of one or more of the tendons in the shoulder.
Rotator cuff tears do not heal on their own without surgery, but many patients can improve functionally and decrease pain with nonsurgical treatment by strengthening their shoulder muscles. Just because there is a tear, does not necessarily mean a surgery is needed.
Without any treatment—either rest and rehabilitation or surgery—rotator cuff disorders may get worse. Over time, you may have more pain. You may lose range of motion and strength in your shoulder, making it harder to do your daily activities.
Rotator cuff tendonitis can often be treated with rest, ice, compression, elevation, and nonprescription medications. You should see your provider if you still have symptoms after the first few weeks, or sooner if your pain is severe.
Ice and rest your shoulder frequently.
This is common. Hug a pillow while you sleep, tucking the pillow deep in your underarm. This works by keeping your shoulder joint properly spaced. Stand against a wall and squeeze your shoulder blades back and together.
Shoulder pain related to the rotator cuff (RC) is one of the most common and bothersome musculoskeletal complaints. Pharmacologic treatment most often includes acetaminophen and non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen.