Bursitis & Sleeping: Causes, Tips and Solutions
Do you suffer from a painful shoulder or hip? Unfortunately, bursitis and sleep often do not go well together. Many people with bursitis experience severe pain especially at night and struggle to find a comfortable sleeping position. This can lead to sleepless nights, while your body actually needs rest to recover. On this page, we explain what bursitis is, how to recognise it, and, most importantly, how the right mattress and pillow can help relieve the pain.
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What is a bursa?
A bursa is a small, fluid-filled sac that acts as a “cushion”. It reduces friction and absorbs pressure between tissues, such as tendons and bones. Bursae are mainly found in areas where there is a lot of movement or where tissues glide over bony prominences. Common locations are the shoulder, elbow, hip and knee.
When such a bursa becomes inflamed, it is called bursitis. This causes pain and swelling. The most common forms are:
- Shoulder bursitis
- Hip bursitis
- Knee bursitis
- Elbow bursitis
- Bursitis in the shoulder
The shoulder joint contains several bursae. With overuse, the fluid in the bursa can become irritated, which can quickly lead to inflammation. Risk factors include activities that load the shoulder intensely or repetitively (for example painting or playing tennis). A fall onto the shoulder or an infection can also be the cause.
Symptoms: How do you recognise it?
- Severe pain in the shoulder (sometimes radiating to the upper arm).
- Difficulty moving, especially when lifting the arm.
- Pain when lying on the affected side.
- Redness, warmth and swelling at the top of the shoulder.
Impact on your sleep
Sleeping with bursitis in the shoulder is a challenge. The pain often makes it impossible to lie on the affected side. Sometimes you unconsciously compensate by lying differently, which can overload your “good” shoulder or your neck. Because a good night’s sleep is essential for recovery, we have listed a number of practical tips and solutions.
Tips for sleeping better with shoulder pain
Choose the right sleeping position
Do you have shoulder pain? Then try sleeping on your back. This significantly reduces direct pressure on the joint. Do you still prefer sleeping on your side? Then lie on the non-painful side and place a (roll) pillow in front of your chest so you can rest your upper arm on it. This prevents your shoulder from “hanging” forward and becoming pinched.
The importance of the right mattress
Getting through the night pain-free depends on a good mattress. If physical complaints are the reason for your search, the focus should be on pressure relief.
Pocket springs with memory foam: A pocket spring mattress provides good support, but for shoulder complaints a top layer of memory foam is essential. This material moulds to your body and removes pressure from painful points.
Adjustable comfort: With a Matrair air mattress or the Savanne Modular mattress, you determine the firmness yourself. In a lot of pain right now? Then set the shoulder zone softer. Is the pain gone? Then you can adjust the firmness again. This is the most durable solution for people with sensitive joints.
The best pillow for shoulder complaints
A pillow should perfectly fill the space between your head, neck and the mattress. With shoulder complaints, this is crucial: if the pillow is too low, more pressure ends up on the shoulder.
Neck support pillows: We recommend orthopaedic pillows such as the Silvana Support or Savanne Support. These have built-in neck support that keeps your spine aligned, relieving your shoulder.
Treatment and recovery
Bursitis often heals on its own within 3 to 8 weeks. You can support recovery with the following measures:
- Measured rest: Avoid movements that hurt, but keep the shoulder gently moving (for example light pendulum swings) to prevent a “frozen shoulder” (stiffness).
- Cooling: Cool the shoulder 3 to 4 times a day for 15 minutes with ice. Always wrap the ice in a tea towel to prevent skin frostbite.
Frequently asked questions about bursitis – painful shoulder
Why is shoulder pain often worse at night than during the day?
This has two main causes. First, there is less distraction at night, so you experience the pain more consciously. Second, lying down (especially on your side) creates direct pressure on the bursa. In addition, blood circulation slows slightly during sleep, which can reduce the drainage of inflammatory fluid and increase pressure in the joint.
What is the difference between a “frozen shoulder” and bursitis?
Although both can cause a lot of pain, they are different conditions. Bursitis is an acute inflammation of the cushioning sac in the joint. A frozen shoulder is a stiffness of the joint capsule itself. Note: if you avoid moving for too long because of pain from bursitis, a frozen shoulder can eventually develop. So always keep moving gently.
I’m a side sleeper, but my shoulder hurts. What now?
If you really cannot sleep on your back, lie on your non-painful side. It is crucial to clamp a thick pillow or a body pillow against your chest and rest your upper (painful) arm on it. This prevents your painful shoulder from hanging forward and pinching tissues.
Does a firm or soft mattress help more with shoulder complaints?
With shoulder complaints (and certainly with bursitis), a mattress that is too firm is disastrous. The shoulder cannot sink in, creating too much counterpressure on the bursa. A softer mattress, or a mattress with a specifically softer shoulder zone (such as our adjustable air mattresses or memory foam mattresses), is essential to reduce pressure and restore circulation.
Could my pillow be the cause of my shoulder pain?
Yes, it could. If your pillow is too old, too thin or too soft, your neck is not supported sufficiently. As a result, the head “falls” to the side and more pressure ends up on the shoulder. A shape-retaining pillow with built-in neck support keeps the cervical vertebrae aligned, leaving the shoulder space free and reducing pressure.
Should I cool or warm my shoulder before going to bed?
With acute inflammation (red, warm, swollen), cooling is best to reduce swelling and pain. Do this for a maximum of 15 minutes (with a cloth in between). If the pain is dull and chronic (muscle tension), then warmth can be relaxing for the muscles around the shoulder. Try what feels best for you.
How long will it take before I can sleep pain-free again?
Recovery from bursitis varies per person, but on average takes 3 to 8 weeks. By adjusting your sleep system (pressure-relieving mattress and pillow), you can make nights much more comfortable in the meantime and prevent symptoms from becoming chronic due to incorrect strain.