Ever try getting a good night’s sleep, but instead experience excruciating pain in your shoulders? You’ll want to keep reading if so. Shoulder pain at night can be the result of not only the position you sleep in, but other external factors, as well. This is especially worrisome if you have a pre-existing shoulder injury, as sleeping on your side can exacerbate the pain even further. However, making the right lifestyle adjustments and sleeping in the correct posture, rather than any weird sleeping positions, can help you overcome this discomfort.

Here are a few reasons why you experience shoulder pain from sleeping, and how to prevent it.

What causes shoulder pain during your sleep?

Commonly, this type of shoulder pain can result from sleeping on your side. A study from 2012 in Denmark indicates that 67% of participants slept on the side where pain in their shoulder was found, since the shoulder you sleep on takes on a great deal of your body weight. However, other types of injuries can lead to this too, such as osteoarthritis, shoulder impingement syndrome, or bursitis.

Another condition called “frozen shoulder” is a possible root cause, where stiffness in that shoulder leads to an inability to move it properly. The rotator cuff, which includes a group of tendons within your shoulder joint, can also be injured and lead to shoulder pain during sleep.

How can you reduce or prevent the pain?

Some possible solutions to practice in your everyday life include getting frequent exercise (increased blood flow can help facilitate healing), ask your doctor about taking acetaminophen pills such as Tylenol before bed, or anti-inflammatory drugs such as corticosteroids. Making changes to your pre-bedtime routine, such as avoiding mid-day naps and drinking caffeine, can also help reduce possible discomfort before you go to sleep.

Stretching your shoulders before you go to sleep can help, as blood circulation will increase, your range of motion can expand, and tension in your shoulders can go down. That being said, discontinue performing any stretching exercises if you begin to experience any pain or discomfort because of them. You can also try changing the mattress you sleep on for one that is less firm, which can be less painful to sleep on. Above all else, try to avoid any activities that could cause further strain on your affected shoulder.

Tips for sleeping on your side without hurting your shoulder

Though the advice mentioned above can help avoid shoulder pain, changing your sleep patterns to further prevent it is a bit different. Sleeping on the side opposite from your shoulder pain can help, but you can make other adjustments, too. For example, you can train yourself to sleep on your back to avoid shoulder pain entirely.

You can also place a pillow around your affected shoulder area, so you won’t put any unnecessary pressure on it while you change positions. Placing a pillow between your shoulder blades can help relieve some of the pain, with sleeping on your back being the optimal position. In any case, shoulder pain when sleeping can be rectified through a variety of solutions—though none more important than sleeping in the right position each time.