A woman lying in bed on her cell phone in BethesdaChronic pain can be described as pain lasting more than 12 weeks. Approximately 50% of Americans deal with this condition which can cause disruption to an individual’s quality of life and sleep. Similarly, research suggests that sleep habits can also have a significant impact on pain intensity and duration.

If you’re struggling with chronic pain in your neck and shoulders, Bethesda Physiocare is here to help. Our physical therapists pride themselves on providing personalized pain management plans as well as educating patients to prevent further pain. Contact us online or call (301) 656-5613 to learn more about our treatment options.

Understanding the Connection Between Sleep Habits and Pain

Sleeping problems can be directly correlated with the maintenance and persistence of chronic pain conditions.  While sleeping should be as simple as hopping into

bed and getting some shut-eye for a quality night’s rest, it’s not that simple. Common

factors of neck and shoulder pain can influence sleep quality.

Fortunately, there are steps that can be taken to help improve chronic neck and shoulder pain which can greatly improve sleep quality.

What Can Contribute to Neck and Shoulder Pain? 

There are other factors outside of sleep that contribute to neck and shoulder pain. This

includes, but is not limited to, sudden movements, previous injuries, and sustained postures and activities throughout the day. Sleep, however, is supposed to work as a restorative process to ease these ailments. Without proper sleep, you can’t properly heal.

In a day and age where technology surrounds us, it’s not uncommon to spend the

majority of your day behind a screen.  Unfortunately, this can lead to a lack of variety of movements and postures which commonly contributes to issues such as headaches, jaw pain, neck pain and shoulder pain.

How Physical Therapy Can Help Chronic Pain

Fortunately, physical therapists are well-versed in helping patients manage their chronic pain. Treatments can include exercise, manual therapy, and dry needling. By working with a physical therapist, you can expect to see improvements in range of motion, flexibility, muscle tension, and stiffness for a better night’s rest.

Tips to Reduce Neck and Shoulder Pain

Physical therapy is a great option to work through chronic pain, but treatment shouldn’t stop there. To avoid further neck and shoulder pain, we recommend:

Changing Your Sleeping Position: A correct sleeping position keeps the spine in a

supported and efficient position. For neck pain, the best options are to sleep on your back or side.

Re-evaluating Your Pillow Options: The right pillow will support your head and

neck. Ideal options for this are feather or memory foam pillows.

Stretching Before Bed: Stretches like neck circles, shoulder circles, and bear hugs

can alleviate pain.

Taking Regular Breaks: If you’re someone who works behind a screen all day, taking

breaks to stretch your legs will not only help your posture but give you a break from eye


Holding Devices at Eye Level: If you find yourself scrolling on your phone or

working at your laptop from the couch, readjust your position so you’re not looking


For Painless Sleep, Call Bethesda Physiocare

Don’t let neck and shoulder pain prevent you from a goodnight’s rest. If you are in search of a physical therapist to treat chronic pain in Bethesda, look no further than Bethesda Physiocare! Contact us online or call (301) 656-5613 to schedule an appointment today.