The Back Pain Sleep Solution (The Ultimate Guide!)

[@SquatUniversity]

How did you like today’s video? What topics would you like to learn about next in future videos?!

[@PostImperfect]

Stretches for a stiff lower back would be very much appreciated

[@AdrianMcGavock]

'attachment' issues for area around low back, waist level (not SI joint) for ex-baggage handler with RSI type issues - following years of using knees as levers to lift following upper body exhaustion 😭 *Update* The short you've just posted about the QL is spot on sir, thank you! 👍

[@Hugomllg]

I have pain in my shoulders when lying on the side, and it’s also the only position I managed to fall asleep in, any advice for shoulder/upper back pain management would be great 😌

[@GF93725]

They do have special types of pillow to use. Forget regular pillows they will not work as well.

[@slobodanprijic4017]

Hi, Arron! Have you ever had any experience with Meralgia Paresthetica or how to eliminate the symptoms? Any suggestion would be greatly appreciated. Thank you.

[@BeeTop7]

A video providing some tips for us people with stiff necks and/or stiff upper backs would be appreciated a lot!

[@karunyasingh2684]

Please 🥺

[@feiwong70]

Same 🙏

[@joejoe-lb6bw]

Same. Especially below the scapula.

[@grey3414]

🙋🏻‍♀️

[@lloydaran]

Something that helped me greatly when sleeping on my back, rather than support under my lumbar curve (which would instead foster the pain), was a pillow under my knees to help tilting my pelvis the other way.

[@juhanikuronen6944]

Indeed elevating your feet pushes the lower back to the mattress. I have been doing that for many years when necessary.

[@davin8r]

As a side sleeper with low back pain, I cant WAIT to try out the towel-under-my-low-back tip tonight! I already keep a pillow between my knees.

[@Colak-wp1cp]

I had the same issues. I recommend to get a pillow for sidesleepers. That helps immediately.

[@MIA_1776]

It makes a noticeable difference, it’s been a month for me, but instead of a towel I used a throw blanket and have it under the mattress cover. Good luck!

[@LindaFirefighter03]

Oh my goodness I tried this last night. I have been having bad back pain while I sleep and suffer all through the day from it. I have slept with a pillow between my legs for years but never thought about the one supporting the middle of my lumber spine. I am a side sleeper. I did it last night and WOW I feel fantastic! Thanks so much for your video.

[@reekaramos1]

Thanks. Im suffering from sciatica and after putting a towel in my lower back,it quickly removed the pain in my lumbar spine when laying down. Thankyou

[@SolRC]

I use the pillow between my knees and I also use one under my upper arm when side sleeping to keep my shoulders and back in alignment on the top end. Without the upper pillow my upper torso turns into the bed causing my spine to twist. Three pillows a night seems excessive if you don't value sleep.

[@sarahjane4908]

A pillow wedged behind my back while side sleeping also feels good. Basically I want to be encased in pillows lol.

[@dcloud]

I have herniated disc. I suffered a lot. Tip # 2 was good for me. Another position that helped me is putting a pillow on my leg raising my thigh & leg. In my case, the best position was in fetal position as it relaxed my lumbar muscle reducing spasms.

[@Miketacticz]

That look he gives at 0:53 when he says “especially if you have a bigger butt”

[@Voicist]

He murdered Stephanie then brought her back to life 💀

[@TorquemadaTwist]

Necromancer!

[@garret765]

This is great content. I had to switch back to a firm mattress because my hips and shoulders would sink in the mattress causing discomfort to wake me up when I would shift in my sleep.

[@brandonweinmann5700]

Youre a treasure sir. Thank you for your service 🙏

[@busyrand]

Pillow between the knees and fewer neck pillows have been deeply beneficial for me.

[@SquatUniversity]

Glad to hear you found something helpful

[@zeddybear257]

I generally trust your info and these are good tips so will try them. I fall asleep/nap too often on my sofa before making it to bed, got a pinch once and knew that SquatU would be the best place to find effective relief. Helped within 30 mins. Aside from this bad habit, I suspect that my back and glutes to be under developed while arms, platysma, and legs dominate - modern world issues. Reading and writing instead of using screens helps, as does eating earlier then drinking tea instead of loading my digestive system too late into the evening. I’ve been watching Neil Halinan’s vids and he has some insight which makes sense for postural restoration and brain signalling muscles to address problems. I prefer home workouts to the gym and like ATG (overall leg), Fitness FAQs (reverse Nordic and overall calisthenics), CoachKel (ballet Pilates and rounding out glute exercises). This year’s goal is a (full) pistol, reverse Nordic and strengthen back. Thx for providing good info.

[@Annette0805]

I can’t believe how useful this Chanel is !!! Even from France ! Thanks a lot !!! ❤

[@anna1417]

Oh yes! The pillow for lumbar support, the pillow to put under the knees, then you turn on your side and one pillow goes to the side and the other between the legs (And don't forget the pillow to support your arm) and the problem is that now I can't rest because I keep waking up because I'm paying attention to the arrangement of the pillows. ☹️

[@rajeshchatterjee8446]

Excellent Tips Sir.

[@ahmedabdallah1864]

Did you murder her wtf

[@robgronkowski947]

shhh.... she is sleeping

[@antant4287]

Where are you located, Doc? You are the deepest thinking PT I've seen.

[@crico004]

Use pillow under knees in supine position it will definitely help to reduce back pain

[@Macolva]

Beat me to it. I've found this especially helpful.

[@sarahjane4908]

💯 agree. Also I had no idea this is a “bigger butt” issue 😂

[@LindaFirefighter03]

Be careful because a pillow under the knees while in supine position can cause clots in the calfs. I use to be a trauma surgical nurse for 28 years and we saw lots of those. We were never allowed to put pillows under the knees on any patients because of the clots it can cause. It slows the movement of blood in the legs from the pressure it creates. This allows the blood in the vessels to churn around...which can create the clots. It happens to people on long air flights also. Sitting with their legs draped over the edge of the seat can also cause the clots to form.

[@johnsmythe4956]

Sleep on your back with an pillow under your knees, by elevating your legs takes away pressure on your back. Trust me

[@daylan4189]

Works for me

[@Nunak91]

Under knees or even under hamstrings. Softer mattress is another tip. With harder mattress your body won't sink in and would not have support in lower back.

[@AdrianMcGavock]

Great tips, no doubt will need some adaptation to get it to 'work' for everyone individually (as always)... love the 'special effects' - don't think we need CGI though? 😂

[@Hggdrhjfddg]

This came at the perfect time thank you so much for this. I tried using pillows under my back and it hurt more. Cant wait to try the towels

[@SquatUniversity]

You're so welcome!

[@acfacf01]

@SquatUniversity, it would be great to have some content on how to set up a workstation environment for those who have to work at a desk and sit for 8 hours or more.

[@jonnyjazzz]

I really gave this a shot, but my wife refuses to let me sleep with my skeleton any longer. What else can we do?

[@ManningKent]

I haven't watched yet (I will), but it's the McGill Big 3

[@yuriremiao840]

And for the backside up sleepers? That have back pain? BTW love all your videos man, congratulations you have helped me way more than you can imagine.

[@timothyrussell1179]

The only thing that worked out for me after bluging a disk was to sleep on my belly so that gravity kept my back in the correct arch shape.For me that meant bending one leg so I could turn my head to the side.

[@PavanNanduru]

Can you please give tips on fixing upper back pain when sleeping?

[@soulovelee_2433]

I bought a soft bed topper and it's soooo much better

[@AM2K2]

No pillow stays in place when you're side sleeping...tried it many times. Unless you sleep like a zombie.

[@ea5266]

Sounds like a skill issue for you

[@myownfreemind6627]

Get a maternity pillow

[@pdblouin]

Similarly I’ve been trying to sleep on my back instead of my side. It lasts about 10 minutes until my unconscious mind flips me to my side…

[@nuggers23]

Just as suggested above - maternity pillow does the job pretty neatly

[@hllymchll]

​@@pdblouin I have the opposite problem. I was desperate to sleep on my back all throughout my pregnancy. as soon as my kid was born I was so glad I could sleep on my back again. NOPE have to nurse her all night so I'm back to my side all night and subconsciously trying to switch to my back which then wakes her up lol 😑

[@marlinantoniodavis7777]

Can you please do a video on neck pain? Much appreciated!

[@zzz181085]

Stiffer mattress and a body pillow FTW!

[@pcallo]

I have no pain while trying to fall asleep but can barely get out of bed in the AM. It takes 20 minutes before I can get even walk normally. The only thing that helps is sleeping in the floor.

[@shiverpoolcody]

In the floor?

[@Yupppi]

I actually rarely have back pain when I'm sleeping. My body tends to shut down for the duration of a little shut eye.

[@aniketkadam29]

Thank you for this info! What can one do to eventually not need these hacks?

[@enacku]

great advice, but how do you not hurt your shoulder sleeping on the side, it seems like it gets jammed.

[@rosso3864]

please a video for neck straightness

[@marisolcamargo1769]

Hola Dr. ! Algún ejercicio para dolor de cuello por lesión en cervicales y el vértigo ? Agradezco y aprecio verdaderamente el contenido que comparte, saludos desde México!

[@LMA-J]

Any tips for stomach sleepers?

[@mwso547]

Switch position. Like genuinely I used to love stomach sleeping but I developed neck pains and back pains after just a few years while I was still in my early teens. As in sub 15. I still got my back pain (I’m 17 now) but the neck pain went away shortly after switching to a sideways sleeping position.

[@Bulmachan224]

Can you do one about arm position? My arms hurt when i sleep on my side.

[@cherylrickettsrealtor920]

@SquatUniversity Dr. Horshig, will you be attending the ACSM conference in Boston this year? I'd be honored to have you sign my Rebuilding Milo book

[@Icouldnotthinkofanything]

Can you please move to the Nashville, TN area.

[@overv2255]

awesome video! What about sleeping on the belly?

[@WeBuild4Life]

Worst position of them all due to pressure it puts on the internal organs.

[@PunsandPixels]

My husband slept like this all his childhood and even now despite me telling him. It has created a curved spine where despite being fit his stomach sticks out and his bottom back curves in. I check my children to make sure they aren’t in this position

[@Flarui]

I sleep on a really, really hard matress, it's the only thing, that keeps me pain free

[@kingjasko]

hello, i fixed my back pain through strengthening my core and i now brace whenever i am doing something physical, it's not perfect yet, but im working on it still. that being said, i now have pain and limitation in my left hip (had pain in my right side of lower back) on the outside running all the way to my knee and heel, all this when i just try to rotate my leg/hip outwards, just FYI, i have mild scoliosis, what video of yours should i watch to try and get this fixed? i did the faber test and my right leg drops way further than the problematic left side (hurts on this test too if i go too far) if that helps at all

[@smileyjackmoss]

I can't be certain but it sounds like external rotation of your hip causes a sciatic-type pain. The piriformis muscle is an external rotator of the hip, have a look into Piriformis syndrome. Hope that helps.

[@christophero3869]

3:03 I’m starting to wonder what his search history looks like

[@amandarodriguez997]

This video gives me bob and brad vibes 😎

[@avengerbailbonds8712]

Love your videos. Not sure if you'll see this but what would you do for someone with what I believe is distal bicep tendonopathy. Pain through the elbow and lower outer bicep when lifting or curling even zero weight and just flexing. Have tried other videos and articles to no avail. My lifting load on the right side is halved now. Can't hold my babies on the right side anymore. Not even sure what precipitated the injury.

[@pietrocarini7455]

Oh yeah, that's how I roll over 😂 But I noticed you said nothing about the person who sleeps on their stomach and wakes up with back pain...

[@psgamer-0199]

Maybe because no one recommends sleeping on one's belly, from what I could watch on videos about correct ways to sleep.

[@Dragadoon92]

Anyone having issues with lower back pain during their morning walk as a result of sleep positioning? Mine only occurred after I switched from a soft mattress to a stiffer one

[@Nakorli]

As a floorsleeper, try floorsleeping!

[@lilboxinboxout]

W needed this🔥🔥🔥

[@SquatUniversity]

Hope it can help!

[@Julie-tm5vy]

Do you do have a program with exercises to build a really strong core please

[@SchizSchool]

That’s a me too bro

[@lalylaly27]

Slowly teach yourself to sleep on the floor. Mushy bed makes body stiff. Hard floor makes body flexible.

[@IS-gy2dq]

Doubtful...

[@believeinthedream]

thank you i need this

[@SquatUniversity]

You're welcome

[@dylandesmond]

Hairline fractured L1, and mended L3 break, mine just aches 24/7

[@Colette-x6h]

Thank you!

[@SquatUniversity]

You're welcome

[@ChefBoyarO]

Would ditching the pillow under your head also bring everything into alignment

[@edbenzino]

Now make one for not sleeping on your shoulders

[@gautamsatheeshnair9641]

What about people who sleep on the stomach I generally start sleeping on the side with a pillow in between my knee but after a while I end up on my stomach

[@KJ-gs8lx]

If u dont have back pain while sleeping on the stomach there is no issue. If u have u could put pillow under ur belly to straighten the spine. For most people this fees uncomfortable. In that case I would be patient with my start sleeing position . After a while the body gets used to it and you dont roll over.

[@gautamsatheeshnair9641]

@@KJ-gs8lx I’ll try but the pillow I have it feels uncomfortable putting it under my belly I’m a little overweight too so what about then

[@we.create.productions]

Sleep paralysis keeps me from sleeping on my back lol I'll take the pain over Scooby Doo demons 😅

[@chrisoulalakkas7935]

"The laws of physics govern everything in the universe, and it's our job to uncover and understand them." - Higgs

[@omartarek9921]

Hey dr aaron how are you doing hopefully this message finds you well i want to ask you question for my case because unfortunately i am living in Egypt and i can’t come and have appointment with you i am suffering with two problems first is my hip socket is retroversion which makes me walk with duck foot so will mobility work for internal rotation help or the only fix is the osteotomy secondly i got avulsion of my right anterior inferior illiac spine how can i rehab from this injury

[@beccaash5138]

how to engage your core when sleeping…? i wake up from pain, because i tried to turn while sleeping. doesn’t hurt when i engage my core but as i am asleep i forget to do that 😢

[@muhammaddanyal7260]

DR. I THINK ITS TIME FOR A LATERAL PELVIC TILT VIDEOS IM LEANING ALL ON THE RIGHT SIDE MAKING MY RIGHTSIDE HIP MIDLINE PELVIC LINE SORE ....TRIED ALL PIRISFORM QL PSOAS AND ALL OTHER BS SOO HERE TO ASK FOR HELP SOO CAN YOU BLESS US WITH LATERAL PELVIC TILT VIDEOS 😪

[@Kankudai69]

Hi squat doctor. I often wake up with a very tight psoas. Any ideas?

[@mebunzing]

This is another example of toxic optimism. (Not sure who coined that term, not me).

[@henrybonner8388]

how about for those that are a side/stomach sleeper

[@marisollopez4232]

My problem is that when I’m in bed for more than 6hrs my sciatic nerve start acting up! Once I’m off bed, the pain goes away automatically. What do you recommend??

[@totallyraw1313]

Aaron, if someone injured their back doing overhead squats at the lower rib, do you think it's most likely the QL insertion?

[@zktube]

Maybe my anterior pelvic tilt is linked to snoring

[@billymayusip8947]

How about someone with neck pain when sleeping?

[@shahbazkhan6028]

Hey doc! Great info. I just wanna ask that I have pain in my low back after sleeping say after 8 hours. I have a disc bulge in L4-L5 and S1-S2. Please recommend some exercises or whatever. I really need it.

[@Macgee826]

Athlean x will show you how to sort disk bulge,worked for me !

[@darkchronoss]

Showing how to do it on the other side was missing XD

[@grey3414]

My pain though is on the upper back... The thoracic part.. 😢

[@utkarshshukla9018]

Bro i fell tightness in my lower back when i want to do low back flexion

[@pauleidson]

That tatoo in her arm is sick...

[@Tonioeltorobjj]

Hey Arron have you ever worked with anyone with costochondritis? It has sidelined me from lifting and jiujitsu for over a year. It’s a chronic pain in my sternum and low ribs I cant get rid of.

[@Superman-xr1oh]

What about sleeping on your stomach?

[@ninjasrose1653]

Good timing!

[@SquatUniversity]

Hope this can help!

[@thomasmeldrum6238]

I tried back sleeping with a towel, and now the rest of my back seems to hurt.

[@zeushii9235]

C5-c6 disk bulge help?

[@Colak-wp1cp]

How can I maintain stiffnes when turn around when I´m asleep?

[@applesong01]

What about stomach sleepers

[@tiffanypittman04]

Are these positions good if you have an anterior pelvic tilt?

[@rajpatel5645]

How can a person avoid back pain who sleeps on stomach?

[@Maks-nf5bo]

I have lower back pain and I sleep on belly😮

[@ononono7016]

My shoulder starts hurting when side sleeping

[@SquatUniversity]

I've got a full video on shoulder pain when sleeping that may help!

[@orboflightning]

For some

[@stacynam1927]

I’m trying to use a wedge pillow (7.5 inches) for acid reflux, and I’m not going to like my back, shoulders, and neck become stiff. Any suggestions???????

[@spowi8187]

whats with stomach sleepers?

[@aN0nyMas]

3:02 bro what videos you been watching 💀

[@HeliosEffect]

Its just stock footage???

[@aN0nyMas]

@@HeliosEffect I happen to know exactly the name of the "stock footage" jav #4372

[@wescraven2606]

Is there a way to stop your hips from rotating into an anterior pelvic tilt position when laying on your back? I've tried putting a pillow under my knees or under my the lower part of my hip, but that doesn't seem to help. When I lay down on my back, my lower back arches and becomes very tight. I've been trying to focus on bringing my belly button to my spine and rotating my hips up for sets of ten when laying down before I go to sleep, but no real progress so far.

[@laxnapier2401]

What about people who sleep on Their stomach 🤔

[@Qornv]

"That's better" 💀

[@supreme_zeeyus]

What about if you sleep on your front?

[@0x_Vlad]

"That's better"

[@felipericcordi4500]

Is there anything I can do for anckles pain?