Shoulder surgery is a common things these days, once you have it done you feel like everyone you talk to has had a rotator cuff repair. You feel like just about everyone that sees you in a sling can tell you about their experiences. The only problem? No one seems to have the best tips for surviving the brutal first few weeks after surgery when you are stuck in a sling, in pain and unsure of what you should even been doing. Well we are here for you! As an occupational therapist, I understand the challenges you may face during this period. In this blog post, I'll provide you with sound advice on adaptive tools and sleeping positions to help facilitate a smooth and effective recovery process.
Adaptive and Must Have Tools
Reacher/Grabber Tool: A reacher or grabber tool becomes an invaluable companion post-surgery. It aids in tasks that may otherwise be challenging, such as retrieving objects from high or low places, reducing strain on your recovering shoulder. Doing everything with your one good arm can be rather challenging (and exhausting) so this will help.
Elastic Shoelaces: Replacing traditional laces with elastic ones eases the process of donning and doffing footwear, eliminating the need for intricate hand movements and reaching down to tie.
Long-Handled Sponge or Shower Brush: These tools extend your reach, ensuring that you can comfortably maintain personal hygiene without undue stress on your surgical site.
Jiffy Twist: This is an under the cabinet mounted tool that allows you to open a jar, water bottle, or round container with one hand. This is crucial since you cannot use muscles of your surgery arm to help!
Front opening shirts and bras: Putting on a shirt or regular bra after surgery can be about the hardest thing there is. Invest in some front opening shirts and undergarments to make your life easier. When your getting dressed always dress the surgical side first! Work it up your surgery arm, overhead and then out your other arm in. When undressing it is the opposite- good arm first, surgery arm last.
Ice and Heat: These will be your best friend after surgery to help control pain, swelling and muscle soreness. Initially after surgery- talking the first 3-5 days, ice is your friend. Use it to control pain and inflammation. Using it for 15 minutes at a time several times a day will help get you through. (they sell great velcro on shoulder ice and heat packs so you don't have to worry about holding it in place) After the first few days you may find heat helpful to improve blood flow to sore muscles, even other muscles like your neck and back can get super irritated from being stuck in the sling. After a week or so I generally recommend heat before exercise and ice after. Get the blood flowing before and then calm it down after with ice.
Sleeping Positions for Optimal Comfort
Back Sleeping: Lying on your back with your head and upper body slightly elevated can alleviate pressure on your shoulder. Use pillows to support your arm and maintain a neutral position- think elbow in line with or in front of your stomach. They sell large wedge pillows which can be very helpful initially. Sleeping in a recliner can also be beneficial the first few days to a week but you do want to get into bed as quickly as you feel comfortable to unload spine.
Side Sleeping with Support: If you prefer side sleeping, ensure to rest on the unaffected side. Place a pillow between your arms to support the surgical shoulder, preventing undue pressure or movement. A large body pillow can be nice to support the arm and trunk.
Avoidance of Stomach Sleeping: While it may be you fav position, stomach sleeping can lead to increased strain on the surgical site. It's advisable to refrain from this position during the initial stages of recovery.
Sleep with your sling on as instructed by your doctor or therapist. Although we like to think we wont move our arm at night, we have no idea what we really do when we are in deep sleep! It is not worth the risk of undoing whatever was done in surgery. Sleep with your sling on to ensure you are in a safe position all night.
Exercise and Motion
Based on the surgery you had, a skilled therapist will give you specific exercises to help improve your range of motion and strength as you recover from surgery. It is so imperative you do these as instructed for the best results. But doing other exercise general is a good thing! It increased full body blood flow which will help to bring in all the good stuff and clear out all the bad. Go for walks, do some squats or pilates, use the leg machines at the gym. The most important thing it KEEP YOUR SLING ON to keep you safe. Working out with the sling on will keep you honest and ensure you don't accidentally reach for that heavy weight with your surgical arm. But move your body in whatever way you can!
Approaching shoulder surgery recovery with a thoughtful and informed mindset can significantly enhance your rehabilitation progress. Utilizing adaptive tools and adopting suitable sleeping positions are integral components of this process. Remember to consult with your healthcare provider or therapist for personalized advice, and adhere to their recommendations diligently. By doing so, you're taking active steps towards a successful and smooth recovery.