Trying to find out how to sleep with rhomboid pain?
Maybe you’re not catching any Zs because of a dull ache or sharp tightness between your shoulder blades, making it incredibly difficult to get comfortable (a must-have for a good night’s rest, right?). Or perhaps you feel a pulling, stiffness, or spasms when changing positions.
At Back Muscle Solutions, we know how vital sleep is for recovery and muscle health – that’s why we designed The QL Claw, a self-massage tool to help you tackle nightly rhomboid pain. Because let’s be real: bedtime should be about rest, not next-day grogginess or back tension.
The good news? There are some sleep-position tweaks and soothing habits you can try to get your rhomboids back on track. Here are the top 6 tips we love on how to sleep with rhomboid pain:
1) Sleep On Your Back With a Pillow Under Your Knees
2) Use a Supportive Pillow to Keep Your Head Neutral
3) Sleep On Your Side With a Pillow Between Your Arms
4) Avoid Sleeping on Your Stomach
5) Apply Heat Before Bed and Try Gentle Stretching (Or Yoga)
6) Use a Self-Massage Tool
In this article, we’ll go over tips for nightly comfort, explain what a rhomboid muscle is, explore the causes of a painful one, and offer a few tutorials on rhomboid muscle pain relief exercises.
How to Sleep With Rhomboid Pain: 6 Tips for Overnight Relief
Wondering how to sleep with rhomboid pain? Here are 6 of the best tips for overnight relief:
#1. Sleep On Your Back With a Pillow Under Your Knees
How It Helps:
This sleeping position can keep your spine neutral, reducing upper back pain.
What You’ll Need:
→ One supportive pillow
An Easy Tutorial:
1) Lie in bed flat on your back.
2) Place the pillow under your knees to take pressure off your lower back, reducing upper spine tension.
Why It Works:
Sleeping with a supportive pillow under your knees can promote spinal alignment and minimize tension in your rhomboid region.
#2. Use a Supportive Pillow to Keep Your Head Neutral
How It Helps:
This sleeping position may prevent neck strain, which can aggravate your upper back muscles.
What You’ll Need:
→ One medium-firm pillow (it needs to keep your head in line with your spine!)
An Easy Tutorial:
1) In bed, like on your back or side – whichever is more comfortable for you.
2) With the medium-firm pillow, ensure your ears are aligned with your shoulders when lying down.
Why It Works:
Sleeping with a supportive pillow to keep your head neutral can reduce muscle compensation, keeping pressure off your rhomboids.
#3. Sleep On Your Side With a Pillow Between Your Arms
How It Helps:
This sleeping position can reduce upper body rotation and shoulder pulling.
What You’ll Need:
→ One small pillow or a rolled towel
An Easy Tutorial:
1) Lie on your side in bed – choose between a fetal or semi-fetal position.
2) Hug the pillow or towel between your forearms, keeping your shoulders relaxed.
Why It Works:
Sleeping on your side with a pillow between your arms can prevent hunching that may trigger rhomboid tightness.
4. Avoid Sleeping on Your Stomach
How It Helps:
Not sleeping on your stomach may prevent unnatural twisting of the spine and shoulder girdle.
What You’ll Need:
→ No tools – just self-awareness and habit changes
An Easy Tutorial:
1) Train yourself to sleep on your side or back with pillow barriers/a big body pillow.
2) If you need, you can use pillows to make stomach sleeping more uncomfortable.
Why It Works:
Sleeping on your stomach can worsen upper back pain, straining your rhomboids.
5. Apply Heat Before Bed and Try Gentle Stretching
How It Helps:
Applying heat before bed in conjunction with gentle stretching or yoga can relax tense muscles, prepping your body for sleep.
What You’ll Need:
→ One heating pad or warm compress
→ Floor space for light stretching
An Easy Tutorial:
1) Apply either a heating pad or a compress to your upper back for 10-15 minutes.
2) Finish with gentle shoulder rolls or chest openers like doorway stretches.
Why It Works:
Using heat before hitting the hay can loosen up tight muscles and boost blood flow.
6. Use a Self-Massage Tool
How It Helps:
Using a self-massage tool before bed can release your trigger points and any deep tension in the rhomboid muscles.
What You’ll Need:
→ Back Muscle Solutions’ QL Claw self-message tool or a massage ball
An Easy Tutorial:
1) Place your preferred self-massage tool between your upper back and the floor/wall.
2) Lean in and roll to release knots, avoiding direct pressure on your spine.
Why It Works:
By using a self-massage tool before sleeping, you’ll target deep muscle knots that could be contributing to dreaded nighttime discomfort.
As for whether you should use a self-message tool or massage ball, The Claw:
- Doesn’t roll around
- Stays stable
- AND has a purposefully designed trigger point to therapeutically release muscles.
5 Rhomboid Muscle Pain Relief Exercises We Swear By
So you want to know how to sleep with rhomboid pain…
Try out some of Back Muscle Solutions' tried-and-true rhomboid muscle pain relief exercises:
Rhomboid Muscle Pain Relief Exercises #1: Shoulder Blade Squeezes
How It Helps:
Strengthens rhomboids and improves posture by retaining scapular retraction
An Easy Tutorial:
1) Sitting or standing, allow your arms to fall snugly at your sides.
2) Squeeze your shoulder blades together tightly (imagine you’re holding a pencil between them).
3) Hold this position for 5 seconds, then release.
4) You can repeat 10-15 times.
Rhomboid Muscle Pain Relief Exercises #2: Wall Angels
How It Helps:
Strengthens postural muscles, reduces tightness in your rhomboids, and improves upper back mobility
An Easy Tutorial:
1) Standing with your back flush against a wall, make sure your heels are 6 inches away.
2) Raise your arms like football goalposts, keeping your elbows and hands touching the wall
3) Slowly and gently slide your arms up, then back down.
4) You can do 8-10 reps, keeping your shoulder blades engaged the entire time.
Rhomboid Muscle Pain Relief Exercises #3: Child’s Pose With Reach (Modified for Upper Back)
How It Helps:
Stretches your rhomboids and upper back, releasing tension before sleeping
An Easy Tutorial:
1) Starting on your hands and knees (you can use a yoga mat), sit back over your heels.
2) Walking your hands forward, reach one arm across your body to the opposite side.
3) Hold this position for 20-30 seconds, then switch arms.
4) You can repeat this stretch 2-3 times per side.
Rhomboid Muscle Pain Relief Exercises #4: Cross-Body Shoulder Stretch
How It Helps:
Stretches your rear shoulder and rhomboids – great for easing muscle tightness
An Easy Tutorial:
1) Bring one arm across your chest at shoulder level.
2) Using your other arm, gently pull it closer to your body.
3) Try holding this stretch for 20-30 seconds.
4) You can switch sides and repeat this 2-3 times per arm.
Rhomboid Muscle Pain Relief Exercises #5: Doorway Pec Stretch
How It Helps:
Opens your chest to balance posture and reduce rhomboid overload
An Easy Tutorial:
1) Standing in a doorway, position one arm at a 90-degree angle against the doorframe.
2) With the same-side leg, step forward to feel a stretch in your chest and front shoulder.
3) Try holding this for 20-30 seconds.
4) You can switch sides and repeat 2-3 times.
What Is a Rhomboid Muscle?
Your rhomboid muscles consist of the rhomboid major and rhomboid minor, located in your upper back between the spine and shoulder blades. These muscles play a role in stabilizing and moving your scapula (AKA shoulder blades) – they’re essential for healthy shoulder mechanics and posture; the rhomboids pull your shoulder blades together, rotate, elevate, and support. [1]
When your rhomboid muscles get weak, overused, or tight – think from poor posture, heavy lifting, or lots of desk time – they may cause a dull ache or sharp tightness between your shoulder blades. This pain may flare up at night in certain positions or when trying to roll over. Rhomboid pain can cause muscle spasms or make your shoulder blades stick out slightly. [2]
With some easy posture fixes, gentle stretching or yoga, and tools like The QL Claw for a targeted self-massage, you can ease that pesky tension, allowing you to sleep like a baby.
Take a look at this article to learn more about rhomboid pain and how to help it using The Claw.
What Are the Causes of Rhomboid Pain?
Not sure how to sleep with rhomboid pain? Here are some of the common causes to look for:
1) Poor posture during the daytime
2) Overuse or repetitive movements
3) Sleeping in odd positions
4) No upper back support when sleeping
5) Muscle imbalances or weakness
6) Stress or tension buildup
How to Sleep With Rhomboid Pain: Try a Self-Massage Tool for Long-Lasting Relief
We take a scientific, active approach here at Back Muscle Solutions – so let's take a look at the research on how to sleep with rhomboid pain. One study found that poor posture can lead to increased muscle activity in your neck and back, potentially affecting your rhomboid muscles. [2]
In addition, it’s been proven that lots of mundane activities, such as prolonged sitting with poor posture or repetitive overhead movements, can strain your rhomboid muscle. This strain can show up as discomfort or pain during sleep, especially if you’re in a not-so-good position. [3]
One of the best tips to help with rhomboid pain when sleeping is using a self-massage tool before conking out. The QL Claw was created by our founder, Ben, to give a targeted deep tissue massage that can relieve common sources of your rhomboid pain, for the long term.
Use the QL Claw to zero in on rhomboid strain with Back Muscle Solution’s unique 4-step method – it was built to support you through every restless night and recovery day.
Step 1: Massage (With The Claw)
Step 2: Stretch (By going to bed)
Step 3: Strengthen (To prevent flare-ups and improve pain areas)
Step 4: Habit Correction (To kick bad habits like slouching or sitting down for too long)
Together, these 4 steps create a strong, stable foundation for prolonged rhomboid health.
Grab The Claw so you don’t have to worry about how to sleep with rhomboid pain any longer.
See a review of The Claw below!
Additional Rhomboid Muscle Resources From Back Muscle Solutions
At Back Muscle Solutions, we aim to provide the most helpful fitness resources out there, all with an emphasis on back and muscle health. We even add in helpful photos to get you started.
Check out some of our rhomboid muscle articles and videos below:
“Rhomboid Stretch: How to Get Rhomboid Pain Relief”
“Rhomboid Trigger Point: Get Loose and Pain-Free”
“Rhomboid Muscle Pain | How To Fix Pain In Shoulder Blade”
“Everything You Need to Know About the Rhomboid Tear Test”
FAQ On How to Sleep With Rhomboid Pain
How Do You Release Rhomboid Pain?
We recommend using self-massage tools like The QL Claw, stretching daily, and working on posture – all of these things help break up any tightness you may have and improve function. You can also try to be self-aware of the position you sleep in and if you roll around a lot in bed.
What Does a Pulled Rhomboid Muscle Feel Like?
A pulled rhomboid can feel like a sharp, pulling pain or deep ache between your shoulder blades. Oftentimes, it may feel worse when you’re moving your arms or twisting your torso.
How Do You Relax the Rhomboid Major Muscle?
To relax your rhomboid major muscle, you can try some gentle stretching, deep breathing, and a self-massage with The Claw before bed – this can help calm the muscles in no time.
Some rhomboid muscle pain relief exercises we love are:
1) Shoulder Blade Squeezes
2) Wall Angels
3) Child’s Pose With Reach
4) Cross-Body Shoulder Stretch
5) Doorway Pec Stretch
Is Heat or Ice Better for Rhomboid Pain?
Try using ice for sudden pain or swelling, while heat is great for chronic tightness or soreness – especially before bed.
Resources: