Your pain may be due to lifting wight or falty sleeping posture, or it may be because of contineous wrong posture. For your shoulder, you should use sleeping on both sides or sleep in facing upward position and take your pillow as much samller in size you can. Take a pillow below your knees, while sleeping in facing upward position. In side lying position you must keep a pillow below your bent knee to near 90 degree and keep a smaller pillow to rest you head and neck.
Try to keep you head, neck and lower back straight.
Depending upon your lasting of pain, you can take hot or cold pack. If your pain have lasted more then 24 to 48 hours then you can take hot pack or else just use cold pack. After taking hot or cold back just do some movements of the body parts while restricting some of the movents like bending forward. Take a tawel and Lie down facing upward and take and place the towel roll below your knee and press it down for 10 seconds, reapeat the same for 10 times and again place the towel roll below your ankel and press it down for 10 second, repat it for 10 times, do the sam for both legs. Now bend your both knees on same lying postion to 90 degree and hold the position, now place your both hands below your back and press it for 10 seconds, repeat the same for 10 times, lie on the bed on facing down position and squeeze your hips and back for 10 seconds, it will help you reduce your pain, for more strengthening exercises you have to consult a near by Physiotherapist
For shoulder just stand beside a bed or a table and hang your upper down and relax it then move it to forward and backward for 10 times, then move your your arm in a circulatory motion, Then lie down on you bed in straight upward position and press the bed down with your straighten hand for 10 seconds and repeat the same for 10 times, slowly raise your hand up for 10 times, take your hand gently towards your head without leaving the bed(abduction). These movements will help you reduce the pain, for further strengthening please visit nearby physiotherapist
and if you have unbearable pain at the moment please do not perform any exercises.
Next Steps
Consult a nearby physiotherapist for proper assessment and further treatment
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