Fix HUNCHBACK Posture or NECK HUMP While Sleeping | Dr. Jon Saunders

[@drjonsaunders]

Question? Please Ask! ✅SIGN-UP To My Newsletter To Receive ALL My Exercise/Video Cheat Sheets: eepurl.com/iFAT5k

[@Klkc7]

Doc, I have a question. I have a hard time really choosing the right pillow for a straight neck, but I can’t remember if you had a video that recommended not use any pillow at all. I have a pretty very good firm memory mattress, but I have just chosen to not use any pillow at all because I couldn’t find the right height. It’s either I’m going to wake up with neck pain or I use a flat pillow which I don’t know that’s good for a straight neck . So what I’ve done is, I don’t sleep with a pillow at all. However, when I wake up in the middle of the night and wanting to sleep on my side, then I grab my pillow, put it on my head and I have another pillow that I put in between my legs just to align my spine. Thoughts?..

[@Romoredux]

I love you Dude. I've had a serious "brush with death" due to my medical problems and your videos have helped me at least get my Posture back in shape, thank you!

[@The_AI_Pimp]

I love you. Thank you so much.

[@Kamran_6589]

your sound is so faint i cannot hear clearly

[@bbgant5804]

I literally fell asleep last night looking at my cellphone in that horrible position. I woke up at 3am. My neck felt awful. Your KZbin video popped up on my feed & I watched. I immediately changed my pillow like you instructed and woke up this morning to that great clicking that happens when your spine is realigning. My posture was also better- you’re a genius! Thank you! 😊

[@drjonsaunders]

I'm glad you found my video helpful! Best wishes. :)

[@robwilson3749]

Yeah, I see people falling asleep looking at the phone all stooped over like that....at green lights behind the wheel.

[@penclaw]

Yt algorithm is like that almighty god from Bruce movie lol just make a wish/ask what is bugging you and answer comes just like that. Fun fact is yt algorithm detects somehow what activities you up to or even WARNING reads your thoughts. Yesterday i was visiting a outdoor gym to do wide pullups because i have only narrow pullup thing at home, i didn't tell anybody about that im goin there, i wasn't googling that even, maybe pull up moaning frequency is in yt algorithm database? Wtf 😂

[@jamfores610]

​@@penclaw I am scrolling through my youtube feed with my back hunched laying down when this video popped. They are watching our every move. It is actually scary.

[@zk4761]

This is great advice but note that if you get headaches / migraines from a tense neck it can trigger a headache. I tried it and since it re-aligns and strengthens the neck, it also tightens the neck. The neck tightening triggered a nasty headache for me. To avoid it take your headache medicine and a hot shower where you focus the massager on your neck to loosen it. Then ice it and sleep. Fixing your posture just manage the potential headaches until it adjusts fully.

[@drjonsaunders]

Thanks for sharing!

[@aamirfarooq1260]

I will move to Ontario Canada to see Dr. Jon in person! That's how good his techniques are!!

[@drjonsaunders]

:) Thank you!

[@arunganapathi22]

Thank you Dr Jon saunders. I had upper mid thoriac pain every morning even after sleeping on the hardest mattress. Your technique helped me big time. Thank you ❤

[@drjonsaunders]

Wonderful!

[@bibihope-johnson8325]

Hi Dr Saunders, I'm so pleased I found this. I've changed to sleeping on the pillow length wise as you suggested no problem at all, and not only is it helping with my neck, but its made a huge difference to the pains in my shoulders I've been experiencing these last 6 months - so double pleased! A happy UK follower!

[@drjonsaunders]

Fantastic, thanks for the sub!

[@caitlinpomorski5656]

I had to come back and leave a comment. I haven’t woken up without a ton of pain in years from teeth grinding. Tried this last night, woke up this morning feeling amazing!! THANK YOU FOR THIS VIDEO!!’n

[@drjonsaunders]

Wonderful!

[@hycron1234]

@caitlinpomorski5656 - How did you go with this after 3+ months?

[@camillemcmorrow3141]

@caitlinpomorski5656 You should look into whether you might have airway restriction, like obstructive sleep apnea. I am not a snorer, but I have clenched my jaw for decades, giving myself bad headaches. Only recently have they been uncovering how strong the link is breathing problems at night and jaw clenching/teeth grinding. It’s one of our bodies’ ways of waking us up a little bit when we’re not getting enough oxygen. No wonder we feel horrible in the morning if this is happening all night!! Anyway I never thought i could have apnea since I don’t snore. I got a sleep study on the advice of a headache specialist and an enlightened dentist, and wow! Surprise. So, I wonder if this new sleeping posture is keeping your airway more open… Hence no teeth grinding??

[@melaniepalker9998]

I love all these posture improving tips you are giving us. 💪 Strong work ❤

[@drjonsaunders]

Glad you like them!

[@GoodToBeGold08]

I’m going to try this tonight. Been having neck tensions lately

[@drjonsaunders]

You got this!

[@JohannaLozano1]

I’m glad I found your page😊 thank you for posting

[@drjonsaunders]

You’re welcome 😊

[@lizadams6227]

It’s like you’ve been watching me sleep 😅 these are great tips especially about being on your phone before sleep! Busted! Thank you! 😊

[@drjonsaunders]

Glad it was helpful! We are guilty about phone use before bed!. :)

[@rosko2ks566]

Just never sleep

[@user-taeyoonkim]

Jesus man u r genius.

[@drjonsaunders]

:)

[@Emptiness771]

Just sleep for 5-8 hrs

[@NachoCheese2]

Sleep like Dracula but up straight , Have something hang you like a harness…gravity will pull your spine down and “make” you naturally taller 😂

[@mknwy]

Why are people just NOT sleeping?? Are they stupid??

[@TheGreatLakesRonin]

While on my couch watching this, my neck was pretty much to my chest. I'll try this tonight! Thanks!

[@drjonsaunders]

You got this!

[@-ghost-4]

People really don't pay much attention to their posture I happen to be one of them. And now I'm 30 with a hunched back and neck and it looks horrible it's really easy to make your neck hunched if you keep the same position for over an hour and it's extremely dangerous. Now I just can't go to the way I was before I'll try doing this at night and see what will happen thanks for the video.

[@drjonsaunders]

Thanks for commenting and watching!

[@dahveedb7550]

did it work or did u go back to ur old ways and forget to do ur back exercises

[@NachoCheese2]

@@dahveedb7550I remember I use to train my mind to automatically sit up and keep my up and also try to suck in my stomach…now I forget to do any of them…by back is the one that gets me more

[@lavender8550]

I am a new subscriber . I like how you explain things clearly and by demonstrating it . Thank you for sharing your knowledge. Do you have any videos on osteoporosis ?

[@drjonsaunders]

My Pleasure, I will add to my "to do" lists for videos. Welcome!

[@emilyh.9240]

I’ve been dealing with neck pain issues for over a year and a half now. I go to PT regularly, and it has helped, but I’m still not back to normal. I had a huge realization in this video. I use my iPad in the bad position you showed for many hours a day. I have been doing this for years now, and I actually thought I was doing myself a favor by not sitting and looking down at my screen. Apparently not s much. I’m not going to do that anymore (although it will be a hard habit to break), and I’m going to adjust my sleeping position, and here’s hoping my neck will be feeling better soon! 🤞

[@drjonsaunders]

You got this!

[@Gustavinho1ful]

Brutally good video, good job and thanks to make this channel to share knowledge about healthy and unhealthy habits, God bless you

[@drjonsaunders]

Thanks!

[@AreYouKittenMeRtNow]

Holy smokes. I will absolutely be trying this tonight! Having a craniosacral therapy massage session in a couple hours and it feels like the perfect set up for trying a new sleeping position, don’t want to undo the therapy by repeating my current habits which are clearly not working!

[@drjonsaunders]

Thanks for watching!

[@Miracle-C04kx]

That's definitely me ,100%

[@drjonsaunders]

You got this!

[@Raysureeea]

I got a phone holder so i can just have it hovering over my head when im laying flat, super neat, just attach it to the bed frame

[@drjonsaunders]

Good Idea💡

[@maiy8786]

Im a side sleeper and have issues with always ending up in that prawn/fetus like position. Will be using your pillow trick to properly position my neck and head. Thanks!

[@drjonsaunders]

👍

[@Klarcrowe]

I spend so much time with smartphone on the bed and my neck is not looking well...Thank you for this video.

[@drjonsaunders]

My pleasure!

[@abundantiaworld]

Thank you so much this is the best advice I’ve ever heard ❤❤❤

[@drjonsaunders]

You are so welcome.

[@ze3us577]

This is the first time youtube recomended something i need 🙏🏻

[@drjonsaunders]

Thanks for watching!

[@beentheredonethat5908]

Get a decompression machine, they cost around 250 to 400 dollars. I know it's a bit steep, but 15 minutes twice a week relaxing in one will give your neck and spine time to allow the disc's to draw oxygen and blood and expan, allowing great neck and back health, no chiropractic bills or time, and save you from a future of pain, headaches and discomfort. I broke my neck, had compression fractures and herniated disc's, I couldn't stand up straight, had lightning bolt pain down my arm and leg, it was hell. Doctors told me i needed surgery right away and basicly my life as I knew it was over. I refused, they said I'd be back, it took several months of the decompression, muscke training , and healthy life changes and I am back to my old self , and I went back to see the surgeon, he said I had healed almost completely, I still have some compression issues so I have to keep doing it, but I lift weights heavy, I powerlift and bodybuild at 45 years old, I work construction, so if I can , you can

[@drjonsaunders]

Thanks for watching and sharing.

[@kiwij7705]

I randomly started doing this with my yoga bolster and i swear back feels amazing when I wake up. I also use a soft u shaped neck pillow for extra support. In yoga it’s a supported fish pose (restorative style)

[@drjonsaunders]

Nice!

[@XavierTobat]

Its verry help thanks. And its verry work for me Make my posture is good but i make some change the exsercise So if u have bad posture, u must try this with ur sleep 🎉

[@drjonsaunders]

That's great!

[@anontaku1]

I already have bent spine for more than 7-8 years due to my studies. And now I'm getting hunched neck since I started using my mobile more and more (as an artist I can't avoid shrimp position and also got this bad habit of sitting in squat position more often). I do sleep like you suggested but other times I do it exactly like 5:36

[@drjonsaunders]

Just keep at it! Best wishes!

[@jonasrueda4195]

So this is what happens when you get in a fight with your wife and you end up sleeping on the couch.

[@drjonsaunders]

Lol.

[@1000Akshaykhan]

I ve TOS with extra 2 small ribs. Is there a surgery needed?​@@drjonsaunders

[@viharikrishnan5588]

She supposed to sleep in the couch

[@metsussy]

Luckily i don't have any

[@ElvieShaneMusic]

So pissing your wife off is actually good for your back!

[@isaddam7]

Very helpful video , thanks Doc ❤

[@drjonsaunders]

Glad it was helpful!

[@zionyngz]

Crazy part is I was watching this video on my phone in that horrible neck position without realizing 😂

[@drjonsaunders]

Change it immediately! :)

[@zionyngz]

Gotchu Doc!🙏🏾

[@garvitasingh29]

Thank you so much Doctor. Instant relief

[@drjonsaunders]

Most welcome!

[@Ida-pf4mf]

Hi Dr. Saunders, Question for you.... I suffer from silent reflux, which happens all night long, and I wake up with chronic cough, mucus, and sore throat from the heartburn. On her website, Dr. Jamie Koufman recommends sleeping with the head at least 6 inches above the rest of the body. She also recommends sleeping on a wedge but I found it so uncomfortable that I gave mine away. How do I prevent dowager's hump if I have to sleep with my head elevated? Thank you.

[@drjonsaunders]

That's a hard one! Try a small rolled towel to support your neck on a wedge pillow with a pillow underneath your knees. Best wishes.

[@0o1unk0wn1o0]

I sleep in the wrong position that you mentioned because of not becaming my eye puffy And this bad position is the only way to not to get puffy eyes when waking up.

[@arajalali]

Awesome tips. Thank you.

[@drjonsaunders]

You are so welcome!

[@ladytess23]

Thank you Dr. Jon, you're the best!

[@drjonsaunders]

My pleasure!

[@UmmeMikdad-gn2ve]

Almighty Allah tayala Give you big rewards. From Bangladesh.

[@drjonsaunders]

Thank you!

[@carolwhelan5717]

Thank-you for showing this clip

[@drjonsaunders]

My pleasure!

[@sherrystevenson5352]

Definitely trying this tonight. Mattress needs replacement!😊How can I pick out a mattress that will be good? I like firm mattresses

[@drjonsaunders]

Firm is best for sure!

[@deepas2915]

It's a very helpful video, Thanks Doctor 🙏🏻 It's been 2 months since I have started Muscle pain and now I have neck pain also. Its increased. I live in Kerala. No one said like this . given medicines and test from the hospital. I couldn't sleep at night's I am going to try this. Dr. please give me a suggestion 🙏🏻

[@drjonsaunders]

I hope you find my channel helpful, take care.

[@ruizartist4144]

What kind of specialist do you recommend for this type of problem?

[@drjonsaunders]

Corrective care chiropractor. Best wishes.

[@rooons]

any tips for people with acid reflux and sleep upright to prevent indigestion and heartburn?

[@drjonsaunders]

This may help: kzbin.info/www/bejne/jWGbZZKKe86Dask

[@omidmiresmaeili]

Thanks for tips. What about working with your laptop in your bed? Can you give some tips on how to maintain a proper posture while working or reading something on laptop lying in bed?

[@drjonsaunders]

kzbin.info/www/bejne/lYa0mnhtir15q80

[@fluffymandy]

Im having immense back pain and this position made it hurt more specially near my shoulders

[@drjonsaunders]

Try placing a pillow under your knees.

[@TuttiFruttyify]

Do you recommend any specific type of pillow ? Thanks for the video

[@drjonsaunders]

No, any pillow can work. Best wishes.

[@randyorton5753]

Very useful information thanks

[@drjonsaunders]

Welcome!

[@res1718]

Before this video, I tried the long-pillow-position and did it exactly the wrong way, per your demo. So now I GOT IT - Also, that last piece- reading in bed, exactly mimics what I've been doing, and even doing right now as I type this response! Realistically, I can't hold a laptop above my head for more than a few seconds and certainly cannot type, so maybe get-laptop-out of-bed is my best answer. Thanks for the great tips and demonstrations.

[@drjonsaunders]

Glad I could help!

[@olliemartinelli4034]

I can only fall asleep on my front and always wake up with a pretty stiff neck (hurts to look up) and recently even tension headaches. What’s the best way to sleep as a front sleeper?

[@drjonsaunders]

That is hard as stomach sleeping is not great for your neck and back. Trying to change the habit by correcting the position when you wake up is the best way to change the habit. Best wishes.

[@patrickconroy8729]

Great stuff, thanks, I will try it.

[@drjonsaunders]

Hope you enjoy!

[@leesin2me555]

that's why i don't like pillows. i'm using proper posture when sleeping thanks to this bcoz it is comfortable for me without pillows

[@drjonsaunders]

Thanks for watching!

[@Piapurrs]

Hello Dr, is this different from a wedge pillow? I just slept like this first time last night and it helped my neck and back pain! Wondering if I should buy a wedge pillow?

[@drjonsaunders]

It's not bad thing to have around your house as an option. :)

[@essa200911]

I was looking for videos like this from a long time ago

[@drjonsaunders]

👍

[@essa200911]

@@drjonsaunders ❤️

[@jfkatelje]

Dr. Saunders, I just recently discovered your channel, and if what you show actually works, I will be in debt to you. By the way, you keep reminding me of the guy from Falling Down, both appearance and voice-wise.

[@drjonsaunders]

You got this!

[@Saqibspeak744]

Very good 💯

[@drjonsaunders]

Thank you! Cheers!

[@pettyaf89]

Great advice! I'm going to test it out for some time and report back ;)

[@drjonsaunders]

Please do!

[@karmaivan666]

That stacked pillow actually helps me breath when i have colds, which is always in this country so yeah i need a solution to that

[@drjonsaunders]

Thanks for watching!

[@deestroyerrr]

Hello Dr. Jon, what is better for treating hunchback, the way you showed it or to sleep completely without the pillow? Thank you

[@drjonsaunders]

With the pillow. :)

[@mexicoelpaismasimportantedeAL]

If you sleep like that how long would it take to correct your posture?

[@drjonsaunders]

It's hard to say as it depends on how severe it is to begin with. Best wishes.

[@vojtechbarta8442]

Show us how to solve it with reflux and barret's esophagus, where I have to sleep a lot with the trunk position brought up. I use a lifting grid or various wedge-shaped pillows, but sleeping like that for 10 years can still take a toll on the body.

[@drjonsaunders]

Yes that is a good future video topic. Best wishes.

[@behindthebuild8016]

I had bad reflux and ant acids only prolonged it. I took some natural herbs which kill bad bacteria and took some HCL supplement and my reflux is gone

[@DonnyBurger171]

Omeprazole.

[@sorina3077]

🥰🥰🥰 Trebuie sa ne straduim sa respectam Cele 10 Porunci ale Lui Dumnezeu, sa fim buni, sa ne imbracam toti cuviincios!

[@drjonsaunders]

🙏

[@Live-c5z]

Is it good to sleep without pillow?

[@drjonsaunders]

It can work.

[@TheLenaBarbie]

Thank you for this video! Where did you find flat foam pillows?

[@drjonsaunders]

In description below. Take care.

[@TheLenaBarbie]

@@drjonsaunders tysm!

[@jasonkioke8516]

I got a question instead of doing the pillow technique behind the back for 15 or 30 minutes before going to bed. Could I instead do the pillow technique when I wake up in the morning before getting out of bed?

[@drjonsaunders]

Sure can!

[@Indianspiritualacademy]

thank you so much from India

[@drjonsaunders]

Most welcome! 🇨🇦

[@andreekusuma8779]

thanks, this is a valuable knowledge

[@drjonsaunders]

Glad it was helpful!

[@JustRidiculingCurriculum]

Ty I needed this

[@drjonsaunders]

My pleasure.

[@Bubilue_]

Do you have any mattress recommendations?

[@drjonsaunders]

Firm!

[@johnjohn-ne8fw]

What a great video 👍

[@drjonsaunders]

Glad you enjoyed it!

[@kriminalxrr]

That's funny, that's literally how I sleep at night. I have a little pillow that I put underneath by back length ways like you did and I sleep soooo good. I especially do this when my back hurts and it helps tremendously. I wake up feeling so good. Your back feels so good, like it stretches your muscles and all that and you can just tell that it's doing something right. I swear the next day I feel more energized when I sleep like this. You just feel normal, not sluggish. You will definitely feel a bit sore but it's only for a little bit because you're not used to it. It goes away though pretty quick and then you just feel great. 👍👍

[@drjonsaunders]

Great work!

[@asbodo32]

I just started using the back position with my shoulder blades and up on my pillow. I don’t have anything under my knees though. Does this help with anterior pelvic tilt as well as with neck posture?

[@drjonsaunders]

It can, but it depends on the firmness of your mattress. A pillow under your knees can help create a mild flattening of the lumbar curve which may help with APT.

[@asbodo32]

@@drjonsaunders great thank you so much

[@darat4732]

I took a full nap on my back this way and now my neck hurts and feels very stiff. 😬. Will this go away if I continue every day or did I do something wrong?

[@drjonsaunders]

Posture and alignment change can cause stiffness and discomfort sometimes. If it persists, please see your doctor. Best wishes.

[@arrowv1]

I did this for about an hour and felt light headed after. Is that part of the process?

[@drjonsaunders]

It's possible you have cervicogenic dizziness and the position is affecting it. It may be too aggressive so you may want to slowly increase your time in the position.

[@ProxymanDerk]

Ok, this is an interesting video to pop up on my feed but i gotta ask. What about those that cannot sleep on that position for whatever medical reason? I suffer from a hiatal hernia, so if i dont sleep almost as if i was sitting down, then my stomach acids would go up and destroy my throat, and sadly it's unavoidable that I'm gonna slide down until i end on the wrong position while im asleep. For now, all i can do is endure the back pains until i wait for the surgery. Still a nice video before going to rest

[@drjonsaunders]

I hope you found this and my other videos helpful. Take care.

[@alixglass8867]

Firm pillow or soft? Any revcommendations?

[@drjonsaunders]

kzbin.info/www/bejne/jWGbZZKKe86Dask

[@margaretpierre-reid9463]

good evening I had an experience just yesterday it was so severe the doctor told me it was play pinched nerves the symptoms heaviness in the shoulder pulling in the back of my neck both sides of my face on my throat what are the best exercise to prevent this from happening again

[@drjonsaunders]

Please explore my channel for help.

[@jonishoemaker4693]

So last night I tried this. Both on my back and each side. Around 2:30 I was in so much pain and had a bad headache. Tried to go back to my normal sleep position. No luck and still in pain. Maybe it was too much for me at once.

[@drjonsaunders]

Possibly to much at once - try only for a few minutes each day to see if you are able to tolerate more time. Best wishes.

[@jonishoemaker4693]

Thank you ! Goes to show I definitely need this !! My poor spine !!

[@TheLittleMcHugh]

Is front neck muscle pain after first 2 nights sleeping on my back like this to be expected?

[@drjonsaunders]

It can when you first start.

[@lassipls]

Sleeping on the floor made my back problems completely go away. A thin matress on top of a tatami

[@drjonsaunders]

Thanks for sharing!

[@CocosTube]

No pillow when sleeping better or no?

[@drjonsaunders]

If you have a very firm mattress.

[@ArishemTheJudge-19]

Is sleeping side ways ok?

[@drjonsaunders]

Try to not tuck your chin down.

[@ArishemTheJudge-19]

​@@drjonsaundersThanks so much. 🙏 I usually switch from side to side and I find that to be the most comfortable. I once tried sleeping on my back I regretted it for the rest of the week. 😂

[@Motttttttt]

Doc-would you say that sleeping in the position shown in the video is more or less effective than with no pillow at all?

[@drjonsaunders]

More effective if you have a soft mattress.

[@SkrillGive-f6f]

That lengthwise pillow is good

[@drjonsaunders]

Yes! :)

[@KirbyStoic]

I sleep without a pillow, its soo comfortable

[@drjonsaunders]

Nice!

[@TheEvil_RED2000]

How have you been doing that? When I sleep without pillow, I feel uncomfortable with that, I don't know why...😢

[@charleshastings9452]

Same here

[@Niyagoal]

Thank you so much sir..🎉🎉

[@drjonsaunders]

Most welcome!

[@Mmonika5]

Do you recommend any pillows to purchase ?

[@drjonsaunders]

No special pillow required.

[@ceoinnovoup]

Thanks Dr.

[@drjonsaunders]

Most welcome!

[@nc6368]

What brand of pillow you recommend?

[@drjonsaunders]

Nothing specific, just one that will support your spine. :)

[@Niyagoal]

Please suggest any exercise to reduce neck hump sir

[@drjonsaunders]

Please see my Playlist on neck humps and forward head posture on my channel. Best wishes.

[@andremooney]

Can u recommend good thin pillows for back sleepers? Everything seems just too thick now a days and raises head and neck

[@drjonsaunders]

Just search for "thin" pillow online, I'm sure you will find one...best wishes.

[@TheFunkyKitten]

Check out the groove pillow :)

[@Giji01]

Thanks

[@drjonsaunders]

Welcome!

[@arwinmorgenstern1579]

Hallo, vielen Dank für das Video. Ich habe eine Lattoflex Matratze und ein Lattoflex Lattenrost. Ich weiß noch nicht, wie ich deine Tipps umsetzen kann, aber denken soll ja helfen🤣. Liebe Grüße

[@drjonsaunders]

Thanks for watching!

[@davidminchin3469]

Hi Dr. Jon do you have any videos on hips and lower back please?

[@drjonsaunders]

kzbin.info/www/bejne/laPOppWbrp14eM0

[@minty3722]

Will trying to change to a new positiln when sleeping cauze some discomfort the first few days?

[@drjonsaunders]

Yes it can, usually only temporary.

[@LucLightWolf121]

Thank you.

[@drjonsaunders]

You're welcome!

[@DjLuCKyCHaRM]

Wauw amazing tips, thank you so much! Liked and subbed

[@drjonsaunders]

Thanks for the sub!

[@joesllineakkary9758]

Thank you very much

[@drjonsaunders]

🙏

[@nishinoyayuu1509]

About how long will sleeping like this take to correct a neck hump?

[@drjonsaunders]

It depends on the severity, but it takes weeks, not days.

[@nishinoyayuu1509]

@@drjonsaunders thank you so much for the response!

[@NEETplus1]

Thanks dr

[@drjonsaunders]

Welcome 😊

[@forever-_v8]

A question I have if I put a little pillow on my upper back and another pillow on my neck will that work to??

[@drjonsaunders]

It may, give it a try and see how it feels. Best wishes.

[@giovannigiorgio2262]

thank u doctor

[@drjonsaunders]

My pleasure!