Best Sleeping Position For Back Pain, Neck Pain & Sciatica

How to sleep for back pain, neck pain & sciatica boils down to one thing: sleeping in a neutral sleeping posture allows the spinal joints to sit on each other in a way that minimises compression, irritation, and overstretching muscle. But it’s harder than it sounds to find a neutral sleeping position.
Lying face down twists the neck & jaw, and increased the lower back arch adding to lumbar pain and sciatica. Lying face up can increase the low back arch too, and if you loll your head to one side it can increase neck pain. Our shoulders and hips stick out further than the rest of us, making in hard to find a good sleeping position for neck and back pain when we lie on the side in bed. So, in this video my skeleton assistant, Indiana Bones, helps show you exactly what the best sleeping positions for your back pain and neck pain are.
RELATED LINKS (mentioned in the video):
If your low back hurts lying face up, you need to stretch your hip flexors. (Psoas & Rectus Femoris) Here’s how: • The Missing KEY To Fix...
How to choose the right bed, mattress, and pillow to avoid back pain and neck pain in bed: • How to Choose a Mattre...
How To Sleep With Shoulder Pain (including Frozen Shoulder): • How To Sleep With Shou...
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‘The 3 Essential Exercises EVERYONE Should Do’ …EXCLUSIVE video, only here: stefan-becker.mykajabi.com/3-...
GOT QUESTIONS? I answer questions here now: / bodyfixexercises
AND I’m developing a Coaching Program! Over 12 weeks, I help people with bad posture, and related issues like neck, shoulder, & upper back pain-discover their root problem and correct it using science-backed mobilising, stretching, & strengthening exercises. Find out more, and join the wait list here… stefan-becker.mykajabi.com/wa...
0:00 Intro
0:16 The key to a better night's sleep
0:49 Sleeping face down (2 ways)
1:27 Sleeping face up (2 tips)
3:02 Sleeping on your side (3 ways)
4:39 How to change your sleep habits
5:07 Beds, pillows, & sleeping with shoulder pain (links)
#bodyfixexercises #sleeping #backpain #neckpain

[@BodyFixExercises]

What position is the most comfortable for you?

[@thesatiratician7903]

What's comfortable for me at the time usually leaves my back in pain later, I tend to fold myself up like origami to sleep.

[@RashedHiyasat]

I cannot fall into deep sleep unless i sleep on my stomache, which leaves me aching all day unfortunately. I'll try the sleep on back position and hopefully pick it up as a habit.

[@ia6363]

When the lower back is sore and hurts i wake up on a 45° angle and lay like that for hours afterwards, i have slept ever way possible and hate it when your shoulders get numb on both sides when your laying on one side. Always good to get helpful information

[@alswedgin9274]

This video makes perfect sense. I often wake up with hip and shoulder pain..

[@BodyFixExercises]

Cheers Alswedgin. I appreciate all the supportive comments you make! 🙏🙏🙏🙌

[@irisellie5139]

Thank you so much, I was waking up with shoulder pain so it means I need to adjust something. This was perfect because I unfortunately have a history of both shoulder pain and sciatica. Thanks for making it so clear and explaining briefly!

[@BodyFixExercises]

You're so welcome!

[@douglasadrian138]

Excellent. Thank you

[@farhathkarim6746]

That was very very helpful doc. Thanks a lot. I have been sleeping on my stomach my whole life and I have all those neck and hip issues you mentioned here. Now I am gonna change my way of sleeping. Thanks 😊

[@BodyFixExercises]

Best of luck!

[@mani7703]

Most useful. Thank you.

[@jessmarie148]

worse part is people would rather go to a doc and get pain meds than do what's necessary to fix the problem such as DAILY stretching and sleeping as such..I love your channel. I always send my husband your videos 😂

[@BodyFixExercises]

Thanks JessMarie. Appreciated!👍🙏

[@gayathrichandrashekar2778]

Thanks so much sir.

[@adamloepker8057]

Thanks doc!

[@joannfriedman8326]

Very helpful.

[@BodyFixExercises]

Glad you liked it!

[@walterwhite1970]

good one

[@danielehrhart1243]

Amazing, thanks bro

[@BodyFixExercises]

✌️👍👍👍

[@DiviElllle]

Thank you, really good video!

[@BodyFixExercises]

👍

[@AndrewKNI]

Best video I have seen is ages. I can relate so much to the problems during sleep.

[@BodyFixExercises]

cheers Andrew!

[@tanzen3356]

Thank you ❤

[@BodyFixExercises]

My pleasure!

[@loriwilliamson5738]

Very helpful video.

[@BodyFixExercises]

Glad to hear that👍🙌

[@MariaMartinez-kg6ns]

Thank you alot excellent video

[@BodyFixExercises]

You are welcome!

[@tomorrowkiddo]

Thanks. This confirmed why the two positions I prefer are the most comfortable. Also, it's a comment to feed the algorithm... nom nom.

[@BodyFixExercises]

Nom nom nom! Cheers TomorrowKiddo!🙏🙌

[@WestVirginia1959]

​@@BodyFixExerciseslol

[@WestVirginia1959]

Lol

[@dailylife8901]

Thanks for the video

[@BodyFixExercises]

No problem!

[@maylailum5335]

Awesome ‼️💯

[@BodyFixExercises]

Thanks 💯💥🎉

[@orawanvorapanya329]

Thank you. This confirms my sleeping postures are fine which helps to cure my back pains.

[@BodyFixExercises]

👍👍👍

[@najamalahmed5416]

Thank you makes alot of sense👍

[@BodyFixExercises]

🙌🤜

[@cocomonky]

Okay, I will work on this tips, starting tonight😴

[@BodyFixExercises]

Perfect!

[@Marinayjosedoniz]

Thank you

[@BodyFixExercises]

You're welcome

[@abifsnad]

thanks

[@BodyFixExercises]

No worries!

[@KENDAandhisORB]

Thank you, Indi and friend. ❤😊👍

[@BodyFixExercises]

Our pleasure!😜

[@Jessica-go7tw]

KZbin gives the best that I need

[@reshmamandi8250]

Which pillow is correct. Please suggest pillow

[@IAm-wl4zd]

What is best sleeping position for ddd ?

[@mikealt79]

Going to try the back position with 2 pillows under my knees, i have back lower back pain and QL pain, hope this helps! Thank you 😊

[@capikxd8617]

instructions unclear, i forgot to wake up

[@WestVirginia1959]

Lol. It helped you so much that you got to fall asleep? That's great.

[@living_m2414]

Can I sleep flat with a towel under my neck? Should we prop the upper back at all? Some posture books I have seem to say we should prop upper back slightly and head slightly more 😊

[@mitch875]

Thank you for a very informative video! Is sleeping on the back without a pillow ok?

[@BodyFixExercises]

Yes in fact it's very good for posture too. But the only problem is that if you turn onto your side and you don't have a pillow, you won't be supported correctly. So I only recommend lying on your back with no pillow if you never turn onto your side

[@mitch875]

@@BodyFixExercises thank you very much for the reply!

[@komsadehvie2227]

So i accomplished to make all mistakes while laying on the side 🤔 i might have to rethink my sleeping position although thats how my body might have developed over time to feel most comfortable while sleeping

[@yams900]

Excellent suggestions ! Where can you buy those socks ? :)

[@BodyFixExercises]

"Happy Socks" Cat socks!! ✌️

[@user-uj7rz6ot6v]

Nice to watch. Thanks. But will it work while we sleep ?

[@BodyFixExercises]

I address that at the end of the video 👌

[@user-uj7rz6ot6v]

Ok sir

[@user-uj7rz6ot6v]

Can upper back muscle inflammation be reversed?

[@Amhara-Ethiopian]

I can't sleep by your suggestion type, so what is the name of my pain please ? Is it sciatica or what is this ?

[@emiluzunov9605]

🔝🔝 Thank you

[@BodyFixExercises]

👍👍👍 my pleasure!

[@guilbartt3006]

Ok who sleeps face down like that

[@living_m2414]

My husband, idk hoooooowwww. He says his mom put him like that as a baby. I hope he doesn’t try to do that to ours when we have one lol

[@janplexy]

Me whenever I go get a massage.

[@ultrabarnett]

🙋🏽‍♀️😢😂

[@TheSavior81]

I do 👍

[@macfady2181]

These demonstrations assume we are skeletons, no one's spine caves in like that when they are in the stomach, the majority of people are overweight.

[@oneofgodschildren]

I've always been a tummy or side sleeper and my neck has always give me temporal headaches right over my left eye or a migraine so bad I almost vomit. My chiropractor helps me but I have to keep going back.

[@ronrosendale9512]

You missed out the thoracic spine as most people do.

[@smitaghia443]

Thanks..where is exactly L4 and L5 of left leg..pain

[@BodyFixExercises]

L4 and L5 are the lowest two lumbar vertebrae

[@daniels.2720]

What worked for me = thin or no pillow

[@BodyFixExercises]

Face up? Can you stay there the whole night?

[@tooquick6]

Same

[@k.jespersen6145]

Comfortable side-sleeping: #1 reason to have a body pillow. Question: Sometimes I end up rolling to my other side at night and forget to take my body pillow with me, but still wake up completely comfortably as long as the body pillow behind me is clutched between my calves. Is the pillow still providing corrective support that way, or is the lack of consequences likely just an artifact of waterbed sleeping?

[@BodyFixExercises]

Probably a combination. If it's "clutched between" your calves, it's likely still helping to stop the top knee from going forward too much

[@k.jespersen6145]

@@BodyFixExercises Good to know. Thanks for answering my question!

[@h2so815]

dicen que si duermes boca arriba se te sube el muerto. i don’t know how to say this in english. i think is something like “sleeping paralysis “ . but to my people and me is more than just science. in conclusion, don’t sleep facing up. thank u

[@mediawow6917]

Who will be sleeping on such a table with a hard surface? Instead of having the body fit a flat and hard surface,how about sleeping on a bed with a surface that will better fit the body curve, e.g. high-density foam?

[@BodyFixExercises]

I kinda just assume you won't sleep on a chiropractic table like this and sleep in an actual bed. 😉

[@speakersubject554]

How did I destroy my jaw? It pops all the time especially when eating. The jaw sure is the most sensitive. I guess sleeping makes it pop?

[@ahmadmahdy5067]

👍

[@BodyFixExercises]

🙌

[@Onsenblc]

On the back without pillow

[@farzadamirhosseini5100]

It' so difficult.!

[@BodyFixExercises]

🤷🏼‍♂️ bit by bit

[@carmensalinas3222]

Imposible. I can not breath in that position

[@BodyFixExercises]

👌

[@andreaa7695]

Im Laufe der Nacht schmeiße ich die Kissen bei Seite und ich wache auf , weil es überall schmerzt . Wer bleibt schon die ganze Nacht mit den Kissen so artig liegen

[@BodyFixExercises]

Er, me

[@r.b6170]

I'd rather just 'crash' wherever i fall.

[@BodyFixExercises]

😆

[@elisapalm8370]

Don't sleep on your side. You will get wrinkles on your face .

[@FlintInsight]

Don't pretend you staying this position whole night.

[@BodyFixExercises]

I swap from side to side

[@maxhadrian8680]

But what if you are sleeping with a wife?

[@BodyFixExercises]

Then you have a ready made body pillow. Or you can be her body pillow.