Supraspinatus: This small muscle is located at the top of the shoulder and helps raise the arm away from the body.

The most common cause of shoulder pain occurs when rotator cuff tendons become trapped under the bony area in the shoulder. The tendons become inflamed or damaged. This condition is called rotator cuff tendinitis or bursitis.

If you have minor neck pain or stiffness, take these simple steps to relieve it:

1. Apply ice for the first few days.
2. Take OTC pain relievers, such as ibuprofen or acetaminophen.
3. Take a few days off from sports, activities that aggravate your symptoms, and heavy lifting.
4. Exercise your neck every day.
5. Use good posture.

If you’re experiencing pain when you sleep on your shoulder, some of these tips may help make sleeping more comfortable:

1. Avoid sleeping on the affected shoulder.
2. Utilize a pillow.
3. Stay active.
4. Know your limits.
5. Use OTC pain relievers.
6. Practice good sleep habits.

Side Rotation

1. Keep your head squarely over your shoulders and your back straight.
2. Slowly turn your head to the right until you feel a stretch in the side of your neck and shoulder.
3. Hold the stretch for 15-30 seconds, and then slowly turn your head forward again.
4. Repeat on your left side. Do up to 10 sets.

Neck Pain Tip 2: Apply Cold/Heat Generally, the recommendation is to use ice for the first 24 to 48 hours after an injury to reduce swelling, followed by heat to loosen muscles and improve stiffness.

Your shoulders may feel tight and stiff as the result of stress, tension, and overuse. Tight shoulders can be also caused by sitting for extended periods, incorrect sleeping positions, and injuries. Poor posture and improper alignment of your body can also play a part.

Following are some things you can do to help break up the knots and find relief.

1. Rest. Allow your body to rest if you have muscle knots.
2. Stretch.
3. Exercise.
4. Hot and cold therapy.
5. Use a muscle rub.
6. Trigger point pressure release.
7. Physical therapy.

Here are several ways you can take care of yourself and relieve shoulder pain.

1. Anti-inflammatory medication. Nonsteroidal anti-inflammatory medications (NSAIDS) help to relieve pain and lower inflammation.
2. Cold compress.
3. Compression.
4. Heat therapy.
5. Muscle relaxants.
6. Pain medication.
7. Rest and activity modification.

Try to keep the arm lower than at a right angle to your body (the lower the better normally but don’t put your arm flat under your body as you will squash the shoulder). With the bad arm uppermost, use a pillow to rest the arm on. Don’t just let it hang onto the bed as that can cause pain.

Sleep Better on Your Back A side position might be the most popular, but sleeping on your back is by consensus the most beneficial. Your back remains straight and your pelvis untwisted. Lying with your arms and legs extended out can be good for your spine and neck – some say it could even lead to fewer wrinkles!

The Best Pillows for Back Sleepers

• Best Overall – Brooklinen Down Pillow.
• Best Value – Boll & Branch Down Alternative Pillow.
• Best for Neck Pain – Saatva Memory Foam Pillow.
• Best for Active People – Zoma Sports Pillow.
• Most Comfortable – Tempur-Pedic TEMPUR-Cloud.
• Best Cooling – Amerisleep Comfort Classic Pillow.