Pain Relieving Tricks for Sitting in Bed

#workfromhome #zlinefitness #backpain
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If you love to read or maybe watch some tv while lying in bed, you may be causing aches and pains in your neck, back, or even sciatica. The reason for this has to do with the way our spines and hips are designed. Our upper spine (cervical) naturally has an inward curve to it. Our lower spine (lumbar) also has an inward curve to it. When we sit like the lady in the picture, this reverses those curves which put und pressure on our spine’s intervertebral discs, causing pain and injury.
The intervertebral discs are circular, soft tissue between each of the vertebral bones of our spine. When we have continuous pressure on them, they can herniate or bulge When this happens, a small fragment or bubble pops out to one side, kind of like what happens if you squeeze a water balloon. That protrusion puts pressure on the nerve that exits the spinal cord, causing pain. This is why it is so important not to continually put pressure on the spine when it is curved in the opposite direction of its normal state.
In this video, Craig Zuckerman explains how this seated position in bed affects the body and creates pain, such as sciatica. He then shows you exactly what to do to prevent that pain while you read in bed. These simple adjustments noted in the video have helped hundreds of Z-Line Fitness clients over the years. You will be amazed how a little adjustment can go a long way to relieving your pain.
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*We are a part of the Amazon Affiliate Program and may be compensated for the use of our links to products, at no cost to you. We appreciate your help! 🙏
👍 Help Support Our Channel: paypal.me/CraigZuckerman
Check Out Our Playlists 👀:
EXERCISES: • Quick, Simple Ankle & ...
LOWER BACK, HIPS and BUTT: • Stretching may be maki...
NECK AND SHOULDERS: • 3 Quick and Easy Postu...
KNEES: • Pain Relief for Runners
FEET AND ANKLES: • Quick, Simple Ankle & ...
ARMS: • Repetitive Stress Inju...

[@piperjuliet6838]

Thank you!!! I’ve been having awful neck pain for months after sitting in bed and doing nothing during quarantine. It got so bad I had to go to a chiropractor. After finding this I can now sit completely and not have to worry about my neck ❤️

[@ZLineFitnessSantaMonica]

Yeah! So glad we could help. Thank you for commenting and letting us know! Stay safe and be well.

[@makayla7415]

piper juliet currently me:( any tips?

[@no-rj2ez]

these instructions should come with every laptop and book sold

[@ZLineFitnessSantaMonica]

+no 1 if you know anyone at Apple let me know ;)!

[@jarredmartin676]

OMG it works and it's so easy makes my job lot easier and back pain my was a 24/7 now it's gone and I'm so happy

[@sweeetgirl2443]

No 1 Yes right

[@nickela.7549]

so there is a good reason to have a million pillows on your bed. other than for aesthetics

[@ZLineFitnessSantaMonica]

Haha, yes. So no longer can we be angry at our significant others for buying so many damn pillows. :)

[@theeargasmchannel]

This guy ended all other doctor’s carriers in 3 minutes. Thanks a lot, man!

[@gsbiradar6265]

*career

[@wherezthebeef]

LOL I was thinking the same thing

[@Monogrammaton]

oh were they playing starcraft in the background?

[@adithyan_ai]

Summary : 1. Bend your knees and put your pillows under it => Reduces stress in the joint. 2. Lumbar (??) support for the lower back, put a pillow right behind your lower back. 3. Support for the neck. Neck should be relaxed and leaning back. 4. Pillow to support your arm. Raises the level of book and neckline does't need to bend.

[@sdqsdq6274]

or two pillow trick , laying down = save money $$ ,haha

[@ZLineFitnessSantaMonica]

Love the summery, thank you!! Lumbar is correct. You can also use a rolled up towel or sweater if you don’t have enough pillows.

[@Zaza027]

5. Uncross your legs.

[@HindEnLigne]

I paid a physiotherapist for this exact problem and she didn’t help me as much as this video did, thank you!

[@heyheywill9313]

Someone needs to commercialize this because setting up the pillows takes a substantial amount of time

[@georgemaclean6213]

How long does it take you to move pillows around lol

[@brothercinnamon2479]

@@georgemaclean6213 it's true. To situate pillows to one's benefit and comfort level can be cumbersome

[@dfactories]

i was hoping someone out there made a video for this, thanks a million

[@EmmaStanciu5]

Oh my, my! I've tried it and it relieved me so much. Amazing, million thanks!

[@ZLineFitnessSantaMonica]

Thanks for letting us know! It's comments like this that motivate use to make more helpful videos. Thanks for watching!

[@pickofthepatch8910]

Thank you! I’m stuck in bedroom in guaranties and I was miserable pain, This relieved it instantly.

[@ZLineFitnessSantaMonica]

So glad we could help! This quarantine stuff sucks and many of us are feeling all kinds of weird aches and pains. We're gonna try and go live here soon to start helping people with their questions. We Just got to try and keep the kids out of the studio while we film :).

[@abundzu008]

To the point quickly. Ty.

[@skinnysis5476]

When you don’t have a top thingie on your bed to put your pillow on and only have a wall: 👁💧👄💧👁

[@ChynaGloria]

Thank you so much!

[@igor-yp1xv]

Great tips, thanks

[@Tkay_One]

Wow thank you I'm glad I found this the way I relax on my bed puts so much strain on my head and neck to the point wher I think I have occipital neuralgia the back of my head is always sore and sore to touch and it gets numb and bolts of electriccity shoots up on skull amd back of my neck is tight and sore too and it is so discomforting its ruining my life now I know exactly why. I'm such a dork I ended getting a ct scan and everything thinking it was something else but low key I knew the positions I put my self in while laying down on my mobile etc caused everything

[@CanadaBeef]

Wow this is actually really helpful. And the beaut doing the talking is knowledgeable, makes it clear to understand and funny

[@ZLineFitnessSantaMonica]

So glad we were able to help! Also, thank you for the kind words🙏

[@lemonchan2013]

this was so funny to watch this guy is really wholesome

[@actamayo2]

Great stuff!

[@anitazuck]

really helpful! thanks so much.

[@jimkaye8160]

Fantastic ! I’ve been doing it all wrong for so many years. THANK YOU! 😊

[@tarac9211]

Seriously…thank you ❤

[@lynntfuzz]

Awesome video! Thanks!

[@ZLineFitnessSantaMonica]

Thank you!!

[@lululovestoplan5401]

Great advice :-)

[@erisenigma]

Thank you so much! 💗

[@parmeshchopra]

What an amazing and relevant video. My God. You don't even know what benefit you are giving to masses like me in the lockdown. Well done bro. God bless you. I have subscribed to your channel and i hope with your guidance i can improve my posture

[@TiagoRamosVideos]

Great, thanks 🙏

[@unknown.energy2529]

Thank youuuu this feels much better

[@ZLineFitnessSantaMonica]

Hey, glad we could help!!

[@Simplebadger27]

Thank you! I'm only 26 but I'm starting to experience a lot of soreness in my lower back and i think it's largely how much time I spend in my bed (if I'm just at home it's usually where I am watching movies, etc.) I'm definitely going to start trying this.

[@ZLineFitnessSantaMonica]

Glad you found our video as it should help. We also appreciate your comment. It’s the repetitive stresses on our body that can really take a tole. There are some exercises that could also help with your pain. Try doing the Ski Jumper daily, from this video, for the next two weeks and let us know how it helps: kzbin.info/www/bejne/bmHZendmf66lp6s

[@3litepker]

Me too, since I was 23 unfortunately :( we need to go out

[@yashsaxena1518]

I'm 16 and facing extreme pain

[@watermelon..baby12]

I'm 14 😶 my hips hurt so bad and my neck and my back

[@LolaBear864]

Thank you! Very helpful!

[@ZLineFitnessSantaMonica]

Happy to help! Thanks for commenting.

[@Pyromanicat]

thanks so much! this really helped with my neck pain

[@ZLineFitnessSantaMonica]

Nice! Glad it helped you out.

[@GAMES.IDEAS.FUN123]

Quick and concise! Much appreciated

[@ZLineFitnessSantaMonica]

Thanks for the kind words!

[@TheOn3LeftBehind]

This is very helpful! I have RA that has been getting worse and I need every tip I can get to not have all that pain!

[@pratyushm5337]

Wow i wish i had seen this before, i could never ever comfortably read while on bed but this pillow trick does wonders thank you very much!

[@lylyto6727]

It was by chance that I came across your video This is what I seek to improve my sitting position. Because for 3 months, my tailbone hurts from sitting too long. Thank you very much. Love from France ❤️

[@irannoeliasanchezrodriguez4956]

Thank u so much I didn´t find any video with this value information in Spanish

[@knowingtruthisbliss2717]

Thank you! I've migraine and sciatica. Also started to feel strain in neck.

[@josyjosy7495]

Thanks ! So cute for the interaction.

[@tessarmstrong6367]

Your channel is so awesome! I’ve been struggling with neck and back pain and could not find videos to help me find relief. Thank you so much!

[@ZLineFitnessSantaMonica]

Hey hey, so glad we could help! We appreciate your kind comments too.

[@CovidVirgin]

Thank you! After working from my bed all day during the quarantine, and developed a lower back pain that progressively got worse. I've just started doing this now but I already feel better!

[@ZLineFitnessSantaMonica]

Glad we could help, and thanks for the comment! Another thing you could do to help is some specific exercises, like the Ski Jumper from this video (kzbin.info/www/bejne/bpPKomh3n99-ack) and you could also add in the Clams and Inner Thigh Leg Lifts from this video (kzbin.info/www/bejne/gamuapyIZ9WAq68). Let us know if the helps even more!

[@delirnik]

Hey, how is it going now? Do you still practice it?

[@ServantStatusMinistries]

This is instant relief!!!!! Thank you so much and God bless you!!!

[@ZLineFitnessSantaMonica]

Glad we could help! And thank you for watching and commenting!!

[@AMKhan-vj6wu]

It's really really helpful than lots of other videoes we find on that issue! Thank you very much for such an amazing description!

[@ZLineFitnessSantaMonica]

Thanks for watching and commenting!!

[@kkeen1450]

Another great video Craig, thank you. Really glad I discovered your channel. Yes, I did hit the subscribe & 👍 🤗

[@ZLineFitnessSantaMonica]

Thank you! Your words of kindness made our day.

[@sportsamania]

Thanks man! Really helpful video I will be doing these things!

[@ZLineFitnessSantaMonica]

Sweet! Glad we could help. Thanks for watching and commenting!!

[@xxxbrunaa]

thank you sm! the pillow on the lower back was exactly what i was needing the most :)

[@ZLineFitnessSantaMonica]

Use the small pillow in your lower back when sitting on the couch too!

[@ceeell5772]

Thank you!

[@ZLineFitnessSantaMonica]

Sure thing. Thank you for watching and commenting!

[@Lunari_san]

It's amazing how something so simple and easy to find can make such a lasting difference. Thanks for the advice!

[@ZLineFitnessSantaMonica]

You are very welcome. Thank you for your kind words!

[@summero-my5in]

Thank you so much! I feel like I've found gold. I can't believe I didn't look into this sooner...

[@ZLineFitnessSantaMonica]

We are so happy you found us too! It’s amazing how small changes in our daily activities can make big differences in our lives. Happy healing! And thank you for your kind words. :).

[@angelajones197]

Great videos✅💯👍

[@sierra117420]

God bless this video. Just sliding a pillow below my legs made me 10x more comfortable. I've been suffering from some rounded neck problems and I think I can correct my posture better with pillow supports.

[@Kasukascreations]

Great tips and very consider concise! I will give this a try!

[@ZLineFitnessSantaMonica]

Let us know how it goes! And thanks for the kind comment.

[@DrackXeon]

thanks

[@simply6162]

yooo this is exactly what i neeeeded this channel from today changed my life lol

[@ZLineFitnessSantaMonica]

Now that brings a smile to our faces. So glad we were able to help and we very much appreciate your kind comment!

[@ashblack4351]

Thank you so much! I immediately felt more comfortable and less pain.

[@ZLineFitnessSantaMonica]

Thank you for the kid words! So glad it helped!

[@fairsalzahrani4257]

Thanks 💚

[@ZLineFitnessSantaMonica]

🙏

[@RetaxChennai]

Thanks for sharing this video.!

[@ZLineFitnessSantaMonica]

Thanks for watching and commenting!!

[@jyotipande6518]

Thank you so much. I sat almost for 3 months in position one n started having kind of sciatica like pain in both legs. When I tried this I got so much relief.

[@ZLineFitnessSantaMonica]

So happy we could help!! Thanks for letting us know too. The positive stories help motivate us to do more.

[@AbcAbc-yk9jt]

Love this video!!!;)

[@ZLineFitnessSantaMonica]

Glad we could help!

[@zitoScine]

Very informative suggestions--simple but effective. I'm glad I found this. Thank you!

[@ZLineFitnessSantaMonica]

Glad we could help and we’re happy you found us too!

[@yt-world3407]

Thank you

[@ZLineFitnessSantaMonica]

Thanks for watching and commenting!

[@jusliktatvlogs]

Informative

[@JohnnyB43]

Great tips - thanks!

[@ZLineFitnessSantaMonica]

Thanks for letting us know!

[@Roriguez]

I keep feeling uncomfortable while watching TV and this helps thank you for uploading this video

[@wattlewashes759]

Love your advice its helping me out a lot

[@ZLineFitnessSantaMonica]

Awe, thank you! And thanks for watching! Glad to be of survive.

[@user-nh6kc9vh4e]

Thanks man

[@ZLineFitnessSantaMonica]

Sure thing! Thanks for watching and commenting.

[@starlightevenstar1827]

Very helpful, has eased my neck pain, thanks!

[@ZLineFitnessSantaMonica]

Awe, thank you. And thanks for watching and commenting!

[@TH3Willster]

Really useful stuff, thank you!

[@ZLineFitnessSantaMonica]

Thanks for watch and commenting!!

[@nthwstrnmelbs0464]

Thankyou so much

[@ZLineFitnessSantaMonica]

Most welcome 😊

[@franzbrotchen3757]

changed my life :D

[@bestselfdevelopment4359]

One of the best videos I have seen brother

[@ZLineFitnessSantaMonica]

It’s comments like that, that motivate us to keep making videos to help people. Thank you for watching, and for your kind words.

[@hoody2528]

Here after reading Frankenstein I was enjoying it until,,,, my hand now is extremely paining . Thanks glad I find someone speaks about itself

[@chloe42913]

omg thanks a million for this I love reading but get back neck pain from looking down so hopefully this makes it a lot better for me😁😁

[@ZLineFitnessSantaMonica]

Hey, thanks for watching and commenting! This other video may be helpful to you too: kzbin.info/www/bejne/bpPKomh3n99-ack

[@MtnMedea]

Thank you, I've already felt an immediant improvement! I was getting really bad migraine's and sciatica, hopefully it'll resolve itself soon :)

[@ZLineFitnessSantaMonica]

So glad we could help, and thanks for the kind comment! Another thing you can do to speed your recovery is doing exercises that counter the not-so-great postural positions we find ourselves in. Try out the exercises in these two videos and see if they help (kzbin.info/www/bejne/gamuapyIZ9WAq68 kzbin.info/www/bejne/bpPKomh3n99-ack).

[@fayflood5713]

Thank you so much for posting this. Now Iknow all the things I do wrong and why I have such a problem with my back .I do all she is doing and have all the problems you are mentioning. Thanks again.

[@ZLineFitnessSantaMonica]

+Fay Flood my pleasure! Glad the video is helpful.

[@desiree5546]

Awesome. Another awesome thing is now I have a reason to buy so many pretty pillows

[@ZLineFitnessSantaMonica]

Yes!!

[@alvinamalik2001]

Really helpful video it is🤍

[@ZLineFitnessSantaMonica]

I appreciate the kind comments. Glad it was helpful!

[@atsushi2962]

Thank you! I'm gonna bring more pillows!

[@YoussefAlaoui]

Very good video indeed. Hello from Morocco 😊 💪🏼

[@ZLineFitnessSantaMonica]

Hello Morocco!!! I love when people tell us where they are from. Thanks for the kind words! Be well my friend.

[@edaspen1820]

Gorgeous model

[@Christinathemasterbarber]

Thanks a lot🙏 works like a charm . I got Immediate relief ❤

[@ZLineFitnessSantaMonica]

Woohoo! Thanks for sharing. Glad we could help!

[@yagamilight64]

Your video was a huge help to me for my cervical pain. Thank you so much!

[@ZLineFitnessSantaMonica]

So glad we could help! And thank you for letting us know. Check these videos out as they should give you some more help with you neck pain. kzbin.info/www/bejne/j2TComqupbumoLc kzbin.info/www/bejne/bpPKomh3n99-ack

[@yagamilight64]

@@ZLineFitnessSantaMonica That's really kind of you! Thank you brother :) Keep up with the great valuable content!!

[@CastIronGinger]

thank you so much for this!!! Ive been trying to find the perfect posture while gaming or watching tv on my queen size bed which takes up alot of my room! This will help me with my neck and sciatica pain, thank you so much!! God bless you man!

[@ZLineFitnessSantaMonica]

Sure thing, and thanks for watching! In the near future I want to make a couple videos for gamers. I get lots of questions from gamers about sitting on the floor and proper way to sit at the computer for gaming. Keep your eyes out (and subscribe) for those videos coming out.

[@CastIronGinger]

Z-Line Fitness haha will do man, that sounds amazing!!

[@blackout3953]

Nice

[@TheShabooka]

Wow thanks that was very helpful

[@ZLineFitnessSantaMonica]

Thanks for watching and commenting!

[@boatonsky]

THANK YOU!!

[@ZLineFitnessSantaMonica]

Thank you for watching!

[@okaydenise]

THANK YOU.

[@ZLineFitnessSantaMonica]

Thank you for watching!

[@sabrinajones6473]

Thank you thank you.

[@ZLineFitnessSantaMonica]

Thank you for watching and commenting. You kind words are appreciated.

[@meenasyed4181]

Wow! This is so much more comfortable! Amazing. I had been playing around with my pillows but couldn’t figure out how to get the lumbar right. I’m studying pre-Med and I spend so many hours in bed that I was thinking this is terrible for my health. Yay I’m so happy!!!

[@ZLineFitnessSantaMonica]

It’s amazing what repetitive stresses can do to our bodies, isn’t it. So glad we were able to help! And thank you for posting. Good luck in your studies! You’ll be in a great place to pass on the knowledge of healing.

[@taffydugan8703]

Thank you!! I've cervical and lumbar osteoarthritis and spinal stenosis so, reading in bed tends to be pretty painful. I've not been able to for years 😢 I just tried your set up and it worked ❤ THANK YOU ❤ How I wish I could hug you right now. You've no idea how sad I've been about not being able to read without pain 😭

[@ZLineFitnessSantaMonica]

So glad we were able to help! This story warms my heart. Best present I got for the holidays was reading your message.

[@taffydugan8703]

I used to be a massage therapist - specializing in pregnancy and babies - so I appreciate you and what you do very much. I look forward to watching more of your videos. But, I'm so very grateful. It's been years since I could read in bed. I spend quite a lot of time having to rest. Now I won't feel so sad about "wasting" my time. Being able to read while resting is a game changer ❤

[@ZLineFitnessSantaMonica]

As a massage therapist you had prolong periods of time bent over your clients. Your erector spinae muscles probably took a lot of stress which could have been a part of the cause of your conditions. You may want to check out these videos as the exercises may be helpful. kzbin.info/www/bejne/bpPKomh3n99-ack

[@AdnanKhan-lc9ec]

Loved it,

[@ZLineFitnessSantaMonica]

Thanks for watching and commenting!

[@mmshwbsbsb9770]

Bro u r amazing keep up

[@ZLineFitnessSantaMonica]

Thank you for the kind words, and for watching and commenting!

[@kingslay7603]

That was genius.

[@ramandeep254]

Thankyou so much! I don't know how to thank you much. I have been having severe pain in my neck because of binge watching tv in these times of quarantine, i thought that there's a problem with me. I failed to understand why couldn't i see tv while on bed, but when i saw your video it helped me a lot😊 Thanks once again for helping me out!

[@ZLineFitnessSantaMonica]

Hey, so glad we could help! This stay-at-home things blows, but it’s even worse when you’re in pain. Thanks for watching and commenting! Stay safe.

[@dr.harshilanand6406]

Thanks you Buddy

[@ZLineFitnessSantaMonica]

Sure thing! Hope the video helps you.

[@emmanuel.v]

you da man!

[@ZLineFitnessSantaMonica]

No, YOU da man!

[@s30745821]

I have solved my lower back problem by just following your instructions. It works :)

[@ZLineFitnessSantaMonica]

Woohoo! So glad you watched and it helped. We also very much appreciate you letting us know. These kinds of positive replies motivate us to make more helpful videos.

[@mamo-hq6xi]

Danke schön, genau das richtige

[@ZLineFitnessSantaMonica]

Bitte!

[@ErosMorelli]

The pillow under the knees is so comfy 👌

[@ZLineFitnessSantaMonica]

Amazing what a little change can do. Thanks for watching and commenting!

[@markeric1337]

Thanks man, I know sitting in bed has caused my lower back pain, but it's my happy place, so this helps.

[@ZLineFitnessSantaMonica]

Glad we could help!

[@davido.9527]

who would have thought i would need a neck pillow. makes sense though. neck always uncomfortable back feels weird. that's why i needed this video.

[@ZLineFitnessSantaMonica]

We have a couple of links in the description to pillows we like on Amazon. It makes a huge difference if you have the right pillow. I use the contour pillow and if I have the higher side under my neck I’ll wake up with my arms numb. If I use the smaller side (which is best for me since I sleep on my back) then I have no neck pain or arm numbness.

[@bhavanarmanjunath4444]

ooooh ya! i study in tht pain giving position for 2 3 hours evry nyt to read novels on my bed. now i kno the reason for my lower back ache. thank yu so much this video relieves my pain.

[@ZLineFitnessSantaMonica]

+Bhavana R Manjunath I had a client with chronic sciatica. She came in once a week and we were able to reduce her pain throughout the day, but she still would wake up with it at night. Luckily, she would use the Lower Body Series of exercises from my book, The Office Effect Handbook (www.zlinefitness.com/products/), to relieve the pain and get back to bed, but still, it would be better if she just never woke up in pain. She finally got around to watching my video on sitting in bed, and she was doing the same thing you were. She sat in bed for an hour or so a night, reading. Once she stopped that, she never got woken up in the night with sciatica again. I'm holding you have the same results!