How to sit on the couch without killing your back

#workfromhome #backpain #zlinefitness
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There are so many things we do daily that cause us pain, yet we don't always know where to look or what to do to fix it. Sitting on the couch for hours is one of those things that can wreak havoc on your body - but what can you do about it? Well, actually there is a lot!
Slouching on the couch to watch your favorite tv show or movie can cause back pain, hip pain, neck pain, and even sciatica. If it doesn't make you feel bad then it can make you look bad by creating a hunched posture, like you're a hundred years old. If you don't fix this repetitive stress you may even get spinal herniations, slipped discs, or throw your back out. With some simple changes to your tv placement and a couple of pillows, you can make a world of difference in relieving your pain and helping your posture.
In this video Craig Zuckerman, President of the fitness and wellness company, Z-Line Fitness, will show you exactly what to do to relieve the aches and pains caused by sitting on the couch.

[@danielnitzsche9762]

I'm male 23 years old I workout , I go running , I play sports , and work in construction. However I always have lower back problems 😒. I took me about a month of investigating to realise that when I was sitting on my couch I was actually creating my lower back pain . The pillow trick works so well 👌 anyone with lower back pain there will be something that you are doing that is creating that pain . Peace

[@ZLineFitnessBend]

Thanks for posting such a great comment! Glad we were able to help. I just wish others, especially at your age, had the wherewithal to search for their daily repetitive stresses and ways to fix them. It’s crazy to think that as fit as it sounds you are, and with what a construction job could do to your body, that it was the couch that was killing you.

[@crouchingwombathiddenquoll5641]

Check your work boots, if they are warn on the inner heel you may need arch support soul inserts. I had lower back pain for year's, untill I got my foot arch support.

[@LetsTalkPresence]

Great video! My Wife and I have been suffering from lower back and neck pain for years. Always thought it was our bed, sleeping position, etc.That was corrected long ago, started exercising, eat clean and still little improvement. We didn't realize how destructive our big soft couch is to our posture. Had a long Saturday in due to rain and applied your techniques. We felt strain relief immediately. Woke up today with a marked improvement. Wow!!! One day and one morning without torment Thank you for your guidance!

[@ZLineFitnessBend]

So happy the video helped you and your wife, and thank you for the kind review!

[@markwalker9129]

The best way to sit is to stand up. I studied a lot and this is what I am doing now to maintain my health (I feel great now and I have a chronic disease) : I hacked my office, I got a trampoline, a home bicycle, some elastic bands and accessories.. a stand up desk (from time to time). and I use them every 30 minutes or so. When I sit I'm using a lumbar pillow (kebado - you can find it on amazon) but most of the pillows will do the trick. Many people think that going to gym is enough... but studies showed that we need stay active all day long.

[@tamething1]

Great advice, Mark :)

[@reefgratos2035]

good suggestions for seating.. only 1 thing is wrong.. Can't put a laptop on a pillow.. Laptops require air underneath .. put a pillow will overheat your laptop... same for bed computing.. just use a book or something solid between the laptop and a pillow/bed... i know that from many years of experience in IT...

[@ZLineFitnessBend]

You are so spot on with this. I actually use a book just like you’re saying, just totally forgot to say it in the video. Thanks for posting this!!!

[@susannaleow]

Yes, you're right.

[@mooglemeg8196]

That was the first thing I thought of as well when the video showed that. Otherwise great video. I work in IT and cringed at that. :(

[@ZLineFitnessBend]

I know I know! Even I know better and I always put a big book under my laptop when I use it with a pillow. 🤦🏻‍♂️

[@suelawson7273]

This made me realise my two year old sofa is probably the reason I've been getting sciatica/ back problem! Seat depth too long for my thighs. Whole sofa too slouchy. Back not high enough. I've been trying to find the reason with no success. Now saving for new furniture. Thank you 🤗

[@ZLineFitnessBend]

I can’t count the number of clients whose necks and backs have been wrecked by their couch. Buying our new couch was more then we wanted to spend but it was sooo worth it. A high back recliner is the way to go, but you will also want to raise your tv up higher too. When you get your new couch let us know how it works for you.

[@Lilwall86]

He 's a pillow salesman.. Just kidding, nice tips!!

[@ZLineFitnessBend]

+Lilwall86 Haha, love it!

[@rodpalmer5275]

😂😂😂

[@dr.acoustic1463]

She looked really comfortable once that recliner did its thing lmao now I got a shopping list to make

[@MarieAdoreLove]

Wow this video really helped with the lower back problems that my couch been giving me during this quarantine, Thank you Z-Line Fitness!

[@ZLineFitnessBend]

Awesome! Thanks for letting us know!

[@InsaneChef]

you can get a laptop cushion that kinda looks like a booster seat. it raises the laptop a good few inches and helps with the laptops circulation underneath. WELL worth a buy!

[@ZLineFitnessBend]

That's a very good idea. Thanks for the tip!

[@FlowieFX]

I never knew how to sit properly on a cough while playing a game on the tv until now, thank you!

[@ZLineFitnessBend]

Many years myself, playing video games on cough. I say I was doing research :). I find having a pillow under both my elbows really helps too.

[@FlowieFX]

@@ZLineFitnessBend research haha, thanks for the extra tip!

[@sheadiggs9355]

Thanks bro! I was looking for something like this

[@gregclark228]

This really helped my Overwatch game, thanks.

[@ZLineFitnessBend]

I find if I have my elbows rested on pillows I can game longer and I’m more accurate. Glad this helped!

[@og_sane]

Thanks for all those great tips! I've had lower back pain since I was 20, I'm now 29. Sometimes it get's worse, but luckily so far, it's not too bad...until recently. Due to covid and my TRT, I haven't been able to do much exercise during the last few months and it has been really hard mentally too. Today I wen't to a physiotherapist who gave me some good tips on how to sit right. I'm now gonna do a lot ot sitting training and also some hip stretching. Not sure if that sounded right. I still wanted to know more and thankfully I found this video. I'm from Finland btw.

[@ZLineFitnessBend]

Hey Sand! So nice to hear from Finland!! It crazy to hear you’ve been in back pain since you where 20, but I’m hearing this more and more these days. It’s good to hear you’re going to Physiotherapy but I also like that you are continuing to search for answers on your own. I believe that to truly heal your pain you have to do 3 things. #1 Find the repetitive physical stresses in your life and change then. By watching this video hopefully you found a couple of your stressors and are making changes. #2 You need to implement an exercise plan, doing specific exercises that counter those repetitive stresses and stabilize your joints through Counter Muscle Balancing. #3 Address the mental and emotional challenges of your injury. You even mentioned this in your post. Bing injured and not being able to exercise can take a toll on you mentally. But, you have to look at your small progressions. Take stock in every day and see if your pain has decreased, even a little bit. Your brain needs to see that you are making progress as it doesn’t always know it’s happening unless you check in with yourself. Also, exercise itself is a way to change your mental emotional state. It relaxes you and puts you into Alpha waves. Also, it’s YOU taking control of your body. You’re taking that step to heal yourself and that is powerful. The biggest thing is understanding that it takes time to heal so give yourself that time. Know you’ll have little dips where the pain is more. Little setbacks, but don’t let that defeat you as it is simply a part of the process.

[@silferdeath]

With corona, I'm actually working rather long hours on the couch, and it gives me a lot of tension headaches. So I hope these tips will help

[@kkeen1450]

Once again... Thank you, I really find these tips helpful! 🤗 💃 👍

[@racingfan2011]

Awesome video. Thank you for the tips

[@ZLineFitnessBend]

Sure thing! Thanks for watching and commenting! Hope you’re staying safe and heathy during these times.

[@zeroqp]

great video! thank you!

[@klmjtr]

Now I know what to do with all my pillows! 😆Thanks! 👍

[@ZLineFitnessBend]

Haha, glad to help. Thanks for watching and commenting!!

[@JuneJ7]

1.5 months into quarantine and this is what I search for

[@ZLineFitnessBend]

Yeah, we’ve seen a huge uptick in views on this one and our video on how to prevent pain while sitting in bed. Hope the video helps!! Hang in there.

[@LouisChiaki]

One issue with high TV is that you cannot watch it that unless you recline. And, if you recline, you can't have meal, which I think a lot of people do that, or you will very likely choke by the food.

[@OperaLoverL]

Nice video mate :)

[@Becksnnc]

I always feel discomfort in my shoulder blade area. It's like I'm sitting in a hunchback position subconsciously. I hate it. I work from home so sit on the couch a lot since I don't have a proper desk (I live in a small flat no room for one). It really is frustrating. I often get my bf to crack my back and give me a massage at the end of the day to get the knots out and give me some relief lol

[@domingocavazos]

Great tips!

[@ZLineFitnessBend]

Thanks for letting us know!

[@CraigZuckerman]

hippo potamus yep, lots and lots of pillows. Couches are just not ergonomically designed to support your neck and back, and they definitely don't make a good workspace. So, you'll either need to invest in some pillows, or a new, high back reclining couch. Since we bought our couch, and raised the position of our tv, all our neck and lower back pain went away. I've gotten the same results from my clients. Trust me, weather it's the pillows or the couch, your body will thank you.

[@babyhilts]

"Now, if you're sitting there, relaxed, with your neck supported and working on your laptop and all of a sudden your spouse comes into the room, nagging at you because you ate their leftover pizza, well, I have a solution for that! What you're going to need is another pillow and what you're going to want to do, is lift it about shoulder height and then firmly press it against your spouse's face. Make sure to keep good posture and try not to round your shoulders as you're doing this. And you're going to want to hold this position for about one minute or until your spouse is silent."

[@pandajohn5911]

Brilliant, thank you Dr. Babyhilts. Looking forward to your next lifestyle tip!

[@babyhilts]

The first ones free! After that I require payment in the form of pillows. I didn't go to school for twelve years for nothing!

[@beannani7236]

Omg,u funny :-)

[@Poetry4Peace]

apahahah maate dont forget to add a complementary fart on the pillow or her face ;)

[@jamespapoutsis9203]

Any thoughts on motorized reclining sofas vs. manual ones? I tried a motorized reclining sofa in the store. First time, it seemed great and I sat in it for about 30 minutes (in a reclined position) with no pain. Second time I tried it (again for 30 minutes) I ended up adjusting the neck position a few times, tilting it forward slightly. Shortly afterwards I had terrible neck and upper back pain that lasted for a few days. I think it was the neck adjustment that did it, but I was very surprised at the difference and I wondered if you had any thoughts on this. Thanks for the very helpful video!

[@ZLineFitnessBend]

Hey, thanks for watching! Not sure if I know what you mean by neck adjustment but with our reclining couch it is a must to have a pillow in your lower back or your butt/lower back sink to much into the seat. This then changes the angle of where the upper portion of the couch hits your upper back and head - slightly putting our heads forward and causes us to have neck pain. This could be a problem with yours too. Also, on some of these couches the upper portion is overfilled and again, causes your head to be pushed forward which can cause neck pain. Either way, try a pillow in your lower back and see if that helps. Also, I adjust the couch a little back and then a little forward through the night, especially if I’m on it for a couple hours. These slight variations in the angle of the couch helps to prevent neck and upper back pain. It’s for this reason I like the motorized couches better because you can make those adjustments and make it feel best for you. The manual ones tend to be all the way reclined or all the way upright. Hope that helps!

[@poppyflowers7897]

Okay, but what if you're lying lengthwise? I do this regularly with my neck against the arm (pillow behind), and play on my phone. I'm pretty sure it's wrecking my neck and shoulders :(((

[@ZLineFitnessBend]

Yeah, that can effect your neck poorly. Couple things to try. Make sure if you’re lying on your side that your head is resting on a pillow or something in a way that allows your neck to be straight. In other words, your ear shouldn’t be closer to your shoulder on one side more then the other. If that’s not possible, switch which side you lie on frequently, and evenly time wise, so you don’t create an imbalance on one side of your neck.

[@darleneokeefe5866]

What kind of sofa is this ???

[@ZLineFitnessBend]

We bought it at Macy’s. Not sure if those are even open anymore. We recently bought a new one that has adjustable lumbar and head rest support too, with some other cool features from a company called 4seating (4seating.com/?ar_clx=yes&ar_campaign=55174394&ar_ad=497287320644&ar_adgroup=117640151956&ar_channel=google&gclid=Cj0KCQjwub-HBhCyARIsAPctr7zH1vCrTIXJPGZ2iNdWqD358xXyLpJlIiKI0WpA5aFaP1jRVn4dXSwaAupvEALw_wcB). We really like it and will hopefully be making a video about it soon.

[@callumchen35]

So many pillowssss

[@LGFITNESS1]

Seems so trivial but I suffer from congenital degenerative disc disease and had back surgeries and know that pillows play an important part in propping the body. Whether sitting up or lying down, I must use pillows to support different body parts and adjust it as I reposition my body...because even when in proper position with proper “pillow” support, staying in the same position for a very long time is a big “no-no”! There are better solutions to using laptop/tablet devices while sitting up or lying down...it’s an angling tray that I have with multiple leg/tray base angle adjustment and no, it didn’t cost a fortune (about $60, which is not a lot when considering it’s something for our physical health!). The quality of couches and mattresses DO count and should be considered PRIOR to extra padding and pillow support. Sitting up for prolonged periods of time cuts off blood circulation so it’s not ever recommended...even when sitting up properly with proper support. Same goes for lying down. In other words, the human body wasn’t designed to remain in one position for a very long time...and that’s just common sense but we’re challenged by our lack of common sense...not by our lack of “pillow” support! 😂

[@ZLineFitnessBend]

I am sorry to hear that you suffer from DDD and had to go through surgery. You definitely know what you’re talking about as you have personally experienced it. What you wrote here is perfect! I couldn’t have said it better. I really hope people read your post. I think I know what you’re talking about, as far as that adjustable desk goes. I’ll put a link to it here when I get to my computer later.

[@LGFITNESS1]

Z-Line Fitness Aww! Thanks so much! If you wish, I can send a link of the tray... but pillows can and do work well as ‘trays’ whenever no other option is available. Every time I’m positioning myself in our couches and beds, your video comes to mind. I said to my husband “Hello? I need my “ZFitness” pillows, please?!” He was like “Huh??” Then I explained and had him watch this video along with me...He’s very familiar with all that you do in this video while propping her up with pillows...he spent some 7 years having to do that for me. I’ve had two major back surgeries of my lumbar spine and am currently facing another lumbar spine surgery and unfortunately, a first cervical spine surgery. Definitely time for all the “ZFitness” pillow propping I can get!!! 😂 I’m glad I can laugh about it but it truly hurts if I don’t use pillow propping here! People ought to know that these simple steps can save their bodies a lot of “overtime” damages, especially when it comes to the consequential wear and tear of the spinal column! And we know that it doesn’t take much to get to that point...just like it doesn’t take much to prevent it. However, I trust most folks know that it does take some steps/actions, knowledge, awareness, care, discipline, and consistency in order to prevent whatever is preventable! We should always mind our body’s movements and positions and the amount of time we spend on a given position. This true even when it’s time to rest and “be lazy”! 😂 I highly recommend “ZFitness pillow propping”! I’m currently shortening this to “Z Pillow Propping”! 🤣😊👍 Thanks SO much for your caring reply!

[@unclejune2839]

My back hurts most sitting. Very frustrating

[@ZLineFitnessBend]

This is a common thing and the biggest reason for this happening is from rounding your lower back and/or crossing your legs. Check out two other videos we have to help you out. kzbin.info/www/bejne/fHmzgphnfq6Df9U and kzbin.info/www/bejne/j3fGaamqnNCHm8U. Also, we have a lower body exercise series to help with lower back pain and all other kinds of problems from sitting in our book, The Office Effect: zlinefitness.com/the-office-effect-handbook-2nd-edition/ Hope that helps and thanks for watching!!

[@unclejune2839]

Z-Line Fitness thanks I’ll check it all out. Thanks

[@ZLineFitnessBend]

If you have any questions, let me know.

[@unclejune2839]

Z-Line Fitness do you think physical therapy is good ? Because I’ve been going for 3 weeks (twice weekly) and I’m much much worse than when I started. I have a very bad bad i can stand for longer than 5 minutes. Think I should keep going?

[@ZLineFitnessBend]

If you’re feeling worse then I’m not sure you should keep going, or maybe get an MRI, if you haven’t already, to make sure you and the therapist know what’s going on with your back. Physical Therapy as a whole isn’t bad, but like anything, it depends on who you’re working with. Also, if you’re not looking into your daily routines to find out what may be making your condition worse, then the therapy may not be able to help much. Be sure to track when and how your condition is getting worse and communicate it to your PT. I don’t always give clients the correct exercises the first time around and it takes an open communication between the client and I to rework things until we get it right. One last thing I’ll leave you with. If you’re having lower back pain, the problem may be your hips not your lower back so hip stabilization needs to be addressed. Additionally, if you’re having facet problems and a herniation, the facets may need to be dealt with first before the herniation.

[@seths2884]

I need a new couch. It isn't a very tall couch in the back, so my head kind of floats and it is hard to add a pillow. I need a recliner

[@ZLineFitnessBend]

Buying the declining couch was one of the best purchases we ever made for our bodies. We’ve had ours for 8 years and it still works great.

[@seths2884]

@@ZLineFitnessBend I'm thinking eventually I will buy something like that, or just a solo recliner. For now I bought this pillow that I am going to try out, it has cushion on the sides and has good head/neck support, so I am going to try and place that on my couch.

[@ZLineFitnessBend]

How did the new pillow work out?

[@armanis1234]

What better soft or firm pillow?

[@ZLineFitnessBend]

If it's a soft pillow then it's more likely to compress and not support your head properly. This is mostly important if you are a side sleeper. With a contour pillow, you'd still want it to be more supportive than not, so having too soft a pillow wouldn't support the neck properly.

[@mdrubicon]

what kind of couch is that? is it a loveseat?

[@ZLineFitnessBend]

Technically it’s not a love seat, although it may look like it cause it’s split in two sections. You can fit four people on it. We purchased it from Macey’s and it’s been great. Now three of our friend have purchased one too.

[@janethompson6950]

Can you please tell me the brand of couch that is? And if I can't find that one here in Canada, is the advice to buy a high back reclining couch any other advice on the type of couch? Thank you! Your tips with all the pillows have already been helpful

[@ZLineFitnessBend]

Glad our video helped! I bought the couch at a department store, Macy’s. Not sure you have that in Canada. The key is to have a high back, so your head can rest against it. Then you need it to be able to recline with a pop up footrest. This puts your body into the “zero gravity” position. You will then want your tv up higher for proper viewing angle. As long as the couch reclines (electric or manual) and a high back, you should be good! Thanks for watching and let me know if you have any more questions.

[@janethompson6950]

Thanks so much for the quick reply !! and also the great tips!! cheers :)

[@kennyc388]

Now, throw your TV in the nearest dumpster.

[@hippo-potamus]

So many pillows! Better to just buy a different sofa.

[@ZLineFitnessBend]

+hippo potamus I can't say your wrong. That's why I got the reclining high back couch and raised my tv screen. Pain sucks, and it's worth the money to stop it.

[@thisisbob1001]

Best is to lay on your sofa

[@ZLineFitnessBend]

If you lay on just one side your create a repetitive stress that can hurt your lower back and neck. I’ve had multiple clients in my studio in pain and side lying on the couch was the main culprit. If you switch side often, then not as bad, but still creates back pain if you have a soft couch or neck pain if your head is cocked sideways from a large pillow or resting your head on the arm rest.

[@peterprem77]

Thank you so much for this advice man. So glad this video popped up in my feed. I've been working in such position for months, years, and my neck and shoulders are killing me... Gonna be tons of pillows now :D

[@learnzz9255]

They make the couchs to deep, I use two pillows

[@ZLineFitnessBend]

+Learnzz you are correct! The deep couches make things worse. Good idea to use two pillows.

[@ashesforsunshine]

Best video on this topic, clear and comprehensive

[@ZLineFitnessBend]

Thank you! Glad we could help!

[@livaja27]

Jesus loves YOU mates. He died so YOU can have an eternal life in heaven. TURN TO CHRIST ✝️🧡

[@faheemahmadofficial7701]

pleas do weight loss videos

[@s-bles]

Thank you, I'm going to try this. Just wondering if you could please give me further advice? I'm 30, healthy weight, healthy diet but generally poor health due to a weak immune system. Problem is I have disc compression from C5 to T1 and disc laxity from C3 to T1. Pain started two years ago and has been there every day since, to varying degrees. Think it may have been my old couch that caused it as it had a low back so about a year ago I purchased a recliner, not a sofa style one but a leather swivel one with a high back. It did help and was great on my back but I do feel it pushed my head forward a bit, not helping with my posture. About a week ago I decided to buy a new couch. My goals were to get one that was long enough to stretch out on lying down, firm and with a high back. After trying out many couches we decided on one which has all these features and is the right height to sit with my feet flat on the floor. For the first five days it was excellent, felt like I did before my neck issues and noticed I was standing up straighter. Then my partner slept on it a couple times, he snores and weighs 145kg. Over the years I've begged him to take better care of himself but he doesn't seem interested, otherwise he's a great person. I'd lost a lot of weight myself through willpower and know you can't force someone. I suppose all couches lose some firmness sooner or later, he just gave it a head start. Last couple of days I've had some pain again but it feels different, more like a dull ache and muscle tension and more so in my upper back which I've never had issues with. Where as my usual neck pain is more like a strong burning sensation. Do feel like my pelvis is curved in a little and while the headrest it the right height, I need to tilt my head back to use it. Whilst this pain is better, I'm worried about the tension resulting in muscle spasms. My questions are; Do you think that pillows for lumbar and head support will be sufficient? Do I need a different chair entirely, is there even a perfect chair out there for this condition or is it something that will always be a problem regardless? Any advice is welcome, thank you so much :) Edit: Should also note that I have my TV at eye level and try to avoid activities looking downwards.

[@ZLineFitnessBend]

Hi Saturn, thank you for the reply! Sorry you've had so much difficulty with your upper back and neck. It sounds like you are taking control and making changes to help though, and I applaud you for that. To answer your question, there is no perfect chair. There are, however, chairs that offer multiple adjustments to help us maintain proper posture more easily. In the end, a better thing to do to help is to add in exercises that help strengthen the muscles of the back and neck so that you body can handle the riggers of daily life. I'm not talking about a cray workout regiment, but 10-20 min a day can go a long way to relieving your pain. One exercise that I think would help you, all by itself, would be the Ski Jumper. The Hold-ups could also benefit you. You can see both of them in our video: kzbin.info/www/bejne/bpPKomh3n99-ack. If you check out some of our other playlists you may also find some helpful info: kzbin.info/www/bejne/bpPKomh3n99-ack kzbin.info/www/bejne/d5mnhXRuer2boZI If you want a more complete guide to help with posture and upper body pain and lower back pain, we have a booklet that can help. See it here on our website: zlinefitness.com/product/the-office-effect-handbook-2nd-edition/ Hopefully all that info will help you. Let us know how things go.

[@s-bles]

​@@ZLineFitnessBend Thank you very much for the reply. You're right, I do need to strengthen my muscles more. A few years ago I went from an active job to an office job. Do lift dumbbells every day which has made a little difference but didn't know what other exercises at home I could be doing so I'm going to incorporate one or two from the videos you linked. Also found it interesting about what you said regarding not standing up too straight and not to stretch during a muscle spasm. Great videos, clear and informative.

[@robotechengineering2493]

Bahi ye wala sofa nahi hai yarr

[@Sam-pv7bd]

With the pillow that goes under the lower back, do I want to sit on the pillow, or just place it behind my lower back near where my spine meets my pelvis and butt? It's hard to see exactly where you place the pillow behind the woman who is demonstrating.

[@ZLineFitnessBend]

My apologies for that. The pillow that is for your lower back goes in your lower back, right above your butt. You can make small adjustments, up or down, to where it fits best in the curve of your lower back, for best support.

[@siskojpc]

Bravo!

[@ryanxu9983]

So many pilloes!

[@duchessofearl6716]

Thank you for your videos! I tend to lie on the couch a lot. On my back, my head on the headrest, and on my phone (or reading a book/magazine). Any suggestions?

[@ZLineFitnessBend]

Thanks for watching and commenting! The first thing I'll suggest is switching which side you're lying on the couch, frequently. Second, your arm rest may be too high for your head to rest on if it causes you neck to be in a side bend, so I suggest using a pillow to rest your head on instead. Couches tend to be a little squishy so you may also want to roll up a hand towel and put it under your love handle (between ribcage and hip bone) area to support your lower spine and prevent it from being in a side bend as this can hurt your lower back. This should also help you keep your hips aligned. Bottom line, you want to be able to lie on your side with your body in a relaxed position, including your arms and hands holding a device or book. You also want to maintain a straight line for your spine, from your head to your coccyx (tailbone). Additionally, make sure one hip isn't tilted upwards towards your armpit, you want your hips to be level. Hope that help! Let us know how you're doing with the new tips.

[@gingercameronfordcrouch7057]

I think that's my problem with my hips and spine misalignment laying on my side all the time in bed on my left side or sitting on the couch or laying on the couch plus my weight doesn't help and my age 55 now am trying to correct all these things before I get any older or start having problems like my mom 74 is dealing with now.

[@torchbearer1973]

So many pillows! They work...as long as you don't have to get up anytime soon...and as long as you don't have any pets or human beings that want to sit near you or on you

[@ZLineFitnessBend]

Haha, true. The main one is the one behind your lower back. Just having that one will help with lower back pain and allow your animals or partner to be close to you.

[@torchbearer1973]

@@ZLineFitnessBend It works, thanks for the tip. I look forward to checking out your other videos. This earned a sub

[@Zickcermacity]

2:58 WRONG. I "highly suggest" that you do NOT put your TV above the fireplace/mantle. It doesn't belong there. -The AV Pro

[@ZLineFitnessBend]

I totally see your point. The interesting thing is we where just house shopping and so many of the houses had the av hookups available above the fireplaces. Now, they where all gas fireplaces so I’m not sure if that’s the difference. Also, I asked one builder and he said with the insulation they have and the mantles that block the heat that heat doesn’t effect things that are above the fireplace, otherwise it would also destroy paintings or whatever else was hung there. We just bought a house and I set a thermostats above the fireplace and the temp was the same as the ambient temp in the room with the fireplace on. Now, that being said, I still think your advice is good and the simple point I wanted to make was to have your tv higher then just a couple feet off the ground.

[@Zickcermacity]

@@ZLineFitnessBend If that's the case, then home architects and builders are setting a bad example. It's not so much about the heat from the fireplace affecting the equipment. For me, it just. looks. STUPID. Even if I'm seated over ten feet from the mantle, on a sofa or chair, I would still need to crane my neck a bit to be able to follow the action on the screen of a TV mounted up there. My 40" LED set sits on a 1980s AV cart about 28-30" tall. That means the bottom of the screen is about 32 inches above the floor. From my loveseat 9 feet from the screen, I neither have to tilt my head up or down to see the screen. But it seems that looks and first impressions count more in new/renovated homes than does common sense.

[@aleahatussing5651]

This is what I needed during this quarantine

[@ZLineFitnessBend]

So glad we could help! Stay safe, stay strong!

[@theamazingmadeline5236]

Does this also help keep your back straight and help get rid of a neck hump?

[@heatley1]

I prefer to sit in the floor. That way u can watch stretch and meditate at the same time. I use a pillow under my bent knees

[@ZLineFitnessBend]

It's also a good idea to put a rolled up towel, pillow, or yoga block under your butt. This will allow your lower back to have a proper curvature, distressing your lower back, hip flexors, and knees.

[@electrophoruselectricus2677]

I sit forward in an office chair and game for up to eight hours a day. I find it impossible to sit like you suggest and game intensely. I lose everytime I do. Anyway, after years of this my back has gone completely. Now I'm in constant and permanent pain. I would wish it on my worst enemy. The perfect torture.

[@ZLineFitnessBend]

Sorry you're having so much pain in your back. I know how much that sucks. We appreciate you trying out our ergonomic changes but I'm not surprised it didn't work so well for you right of the bat. If you've been gaming in a certain way for that many hours and who knows how many years, then change is not going to come easy. When I work with pitchers, surfers, jiu jitsu artists and other athletes, changing their biomechanics takes times. They often times feel awkward and less effective in their sport at first, but with time that changes. In the short term, you may suck a bit at your sport. In the long term, you won't need surgery and a stock pile of pain pills to be able to do the thing you love. Now, all that being said, I want to help so let's see what we can do about this. We gave a lot of tips and changes in our gamer video but let's take one piece at a time. There maybe too many factors being changed for you and therefore it's screwing up your game more than it should. If your lower back is the main problem let's just deal with that. With out having any more understanding of your particular lower back pain, let's go with the most common help for that area, keeping the curvature. Usually a lumbar support would help but you tend to sit away from the back of your chair. To help keep the curve to your lower back use a wedge on your chair. To simulate this, try folding a hand towel a couple of times and placing it under the your sit bones (the back part of your butt). This is so your butt is higher in the back then front which should cause your hips to roll forward and your lower back to curve. This will also keep you in a forward, active position which sounds like it keeps your head in the game. Also, no matter what your ergonomics are, to sit for 8 hours you really should be doing exercises that help you sustain that position. You can try out the exercises in our video, "Relieve lower back pain while sitting" (kzbin.info/www/bejne/j3fGaamqnNCHm8U) and also try "3 core exercises to stabilize your back" (kzbin.info/www/bejne/bmHZendmf66lp6s). If you'd like more help, I'll make you a deal. email me at [e-mail] and I will send you a free digital copy of my book, The Office Effect. Follow the exercise program and keep me posted on your progress with you pain and gaming. You CAN beat the pain, but it's not an instant fix. It's a journey that will teach you how to heal yourself.

[@electrophoruselectricus2677]

@@ZLineFitnessBend Thank you so much for the suggestions and links. I will make the changes you suggest gradually. Back pain is life changing. I'm determined to beat it. Thanks again. 👍👍🍻

[@kmcd3968]

Thank you very helpful

[@JustAutistic]

What is the proper position to keep my legs and wrist/arms at? I have carpal tunnel (I’m assuming), and it hurts to keep my hands up all the time when using a phone. I also want to relax my wrists and not put them in an improper position.

[@ZLineFitnessBend]

Keeping your arms down by your side and your legs straight when lying on your back would be best. I know that’s a super boring sleep position but it’s helpful. If you wake up in some weird position, just return to your back. It may take a little time but you’ll get used to it. As for the carpal tunnel, sometimes there’s a strange thing we do when we sleep. We pin our hand under our chin with our wrist compressed. We don’t know we do it and it’s sometimes a hard habit to change. Hand and wrist specialist will sometimes suggest sleeping with a wrist brace that keeps your wrist straight and wearing it during the night. This would be a helpful thing for you. hope that helps and thanks for watching!

[@JustAutistic]

Z-Line Fitness whats the angle I need to stay at, to stop putting strain on my legs and wrist?

[@ZLineFitnessBend]

Oye, I’m sorry, I gave you and answers as if you had watched the sleeping video. Guess I was trying to answer too many questions at once. Carpal tunnel happens when you have repetitive motions of the fingers (like typing) and your wrists are in a bent position causing the ligaments to rub and get inflamed in the small canal they pass through on the underside of your wrist. The ideal position to prevent this is to have your hand in a straight position from the wrists while typing and not have it bent backwards or forward, or even side to side. When holding a phone, if you use these same principles of a straight wrists (hard to explain I really need to show you some how) it will help, but the phone is very different as it adds weight to your wrists to hold it. Additionally, we tend to only type with our thumbs which is a whole other thing. Still, the straight wrist will help along with changing the hand you use to hold the phone frequently. I suggest getting headphones or earbuds if you have long phone conversations though. If you type a lot, try and use the dictation on your phone as much as possible. As for your legs, just follow the tips I have in the video, have them slightly bent if you have them in an up position otherwise, have your feet on the ground with the knees at 90 degrees or a more opened knee position, as long as the legs are on the ground and there’s not a lot of pressure on the back of your legs. Hope this helps.

[@br5448]

any suggestions for a very low back sofa? I can't find anything. Excellent suggestions.

[@ZLineFitnessBend]

Yeah, that’s a tuff one. It’s like trying to give tips for using a bench as a computer chair. The one thing you can do is use a pillow or rolled up towel as lumbar support (behind your lower back). This will at least give you support for your lower back and allow you to sit up with less load on your lower back. The only problem you have is that you can’t lay back to offset weight cause you have nothing to lay back against, so you just have to sit up straight. If you could put your couch against a wall that would help cause then you could use a pillow to lay back against.

[@ZLineFitnessBend]

Btw, we had a stylish low back couch too, and we got sick of neck and back pain, so we made the switch to the reclining couch and all our pain and discomfort is gone. Sometimes you need to choose function over form.

[@br5448]

@@ZLineFitnessBend I hear you. Want to sell everything! Thank you for taking the time to answer.