Is your sleep position creating your pain?

#Sleep #Painwhilesleeping #zlinefitness
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You may not realize it, but the way you sleep may be causing all kinds of aches and pains. From shoulder and neck pain to sciatica and lower back pain, the repetitive stress of your sleep position could be putting you in a world of hurt. You CAN change this, with a little knowledge and some practice.
The most important thing to take away from this video is the fact that the repetitive nature of any one of these sleep positions is really what causes trouble. Even if you sleep in one of the “bad positions, you can still do so as long as you switch things up. If you sleep on your right side one night, sleep on your left side the next night. If you sleep with your right leg turned out, sleep with your left leg turned out the next night.
“How am I supposed to know how I sleep?” It is true that most of us toss and turn a lot in our sleep, or we just sleep through the night without waking at all (you lucky people). But if you start out the night in a “good” position, such as sleeping on your back, then you can practice that position and hopefully be able to maintain it after several nights of starting in that position.
Now, what exactly is a “good” position? In this video, we point out which positions tend to create the most problems in the body. This information is gathered from over twenty years of experience working with clients and also web-based research. From all that research, we have concluded that sleeping on your back is the best for reducing sciatica, lower back pain, and shoulder pain. However, we do understand that if you have sleep apnea or other conditions, sleeping on your back may not work for you, so we do have some other suggestions.
The intent of this video was to show the gambit of possibilities of sleep patterns and what harm they MAY cause. If you have back pain or sciatica? Then maybe it is your sleep position. Do your best to start the night off in a better position, and with some practice hopefully, you will see your pain start to go away. Every little change counts.

[@akashjss]

I tried the techniques mentioned in this video and I feel much better in 2 to 3 days. Thank you for making this video ❤️❤️❤️❤️. I recommend anyone watching this video to definitely give it a try.

[@ZLineFitnessSantaMonica]

We very much appreciate your comments! Thank you for watching!!

[@stevewildeagle965]

I'm gonna just levitate over the bed from now on.😁

[@rayankrishneel96]

Steve Parker 😁😁😁

[@carinemcdonald2500]

Oh no that will cause back pain

[@judypayne4832]

Ml NJ

[@belssage]

If only!

[@takayasweeney]

😂🤣

[@jenp27]

Four minutes in, I've concluded that I shall never sleep again. Thank ye

[@ZLineFitnessSantaMonica]

Sorry for freakin' you out about your sleep. There's really only one big take-a-way you need to get from the video, and that is to change up your sleep pattern frequently. when you sleep in any one of those "bad" positions, night after night, especially if its only to one side, that is what causes major pain. If you switch things up frequently, even if it's a "bad" position, then you will be much better off. I have had lower back, neck, and mid back disc herniations. I have had sciatica so many of the positions discussed will cause me pain. However, I frequently will turn to one side and hike my leg up, just like I say you should not do, but then I only do it for a minute or two, then switch to the other side for a few minutes, then back on my back and I can get back into a good sleep again. It's like eating a cookie - it's ok to eat one or two, just not a whole box.

[@vap3modz172]

I had the same thoughts like man I've been sleeping wrong for 28 years every single position but the correct position

[@ZLineFitnessSantaMonica]

Good news is you’re figuring this out before you’re 40. You can make changes now to prevent some not so great effects later.

[@ElisabettaAgostini]

I naturally sleep in a good position 😅 it may be because I have a fused spine 😅

[@ZLineFitnessSantaMonica]

Uh, yeah, that can definitely be a possibility. Work on strengthening the muscles of your hips and core to help prevent the other levels of your spine that aren’t fused from being problematic. Check out these videos: kzbin.info/aero/PLnMebNieiyggNU6Cz7j451so6tZscyGBo

[@banelemsimango7363]

Oh God I can't even sleep right

[@ZLineFitnessSantaMonica]

Haha. Ya think the body knows what to do to keep itself out of pain but it doesn’t.

[@GrayTapeMaker]

😂😂😂

[@ampmri2434]

Lol.

[@orca197818]

lol

[@hirsifarah6530]

Lol... That was funny

[@fatimadyyadam1331]

Literally every bad position in this video are the positions in which i sleep😭😭😭

[@ZLineFitnessSantaMonica]

It’s all good. You can retrain your body to sleep differently. Plus, you don’t have to be perfect! If you’re a side sleeper just switch the side you start out on frequently. Every little bit will make a difference.

[@fatimadyyadam1331]

Z-Line Fitness thank you so much😊

[@Taemikeemt]

Me too I can't sleep on my back I just never fall asleep when I do

[@ZLineFitnessSantaMonica]

Lots of others have the same problem. It’s ok, you can still make the side sleeping position work for you if you follow the tips in the video. Keep the hips and knees stanched (maybe put a pillow between your knees). And have a high enough pillow so your neck and head align properly. The big thing is you need to frequently switch which side you’re laying on.

[@AlyJiselle]

Me too. 😬

[@ashed33]

Sleeping is the only escape from my depressing life, and now my body is still punishing me for it

[@mr.energy3706]

Maybe buy a foam roller.. good for the body

[@zeyzeydidit7990]

Mood

[@toobakhan9712]

Listen to quran

[@alwaysunitg6470]

Before I have nightmares too that I can't sleep . Because of hip pain

[@shanicemesmain7167]

Who Else Begun Watching This Video In Those Exact Positions😂

[@beautifulmind4344]

😁✌️

[@dimplepascua3921]

I was in the first one. 😂😅

[@doreengordon1475]

🤣🤣🤣🤣

[@doreengordon1475]

Caught in the act!!😂😂

[@tarunsamant5830]

@@beautifulmind4344 me😭😭🤣🤣🤣

[@briana14333]

I have never given my sleep positions much thought, but this makes so much sense. thank you!

[@Parallaxus]

Everybody makes fun of the crotch pillow ... until they learn its power.

[@vegurion2]

Sooo, apparently every single part of my body was in the worst possible position during sleep for the last 30 years... Great...

[@gracebrown3074]

Your user makes this comment feel more real 😂😂

[@elizabethtimothy4776]

🤣🤣🤣😃😃

[@kkeen1450]

This is one of the best videos I've seen so far on this subject. Thank you

[@dejioni2521]

Doc, I just want to thank you profoundly. The pain I have been feeling has been immense. I will try out these tips

[@tammymcquarrie7163]

I don't think this video was boring at all I was wondering why I was getting lower back pain and now I know because I sleep in those positions thanks for the video very helpful

[@26Clipper]

The first night after watching this video I forced myself into trying the side position with a small pillow between my knees. The next morning my back was much better and it has continues to improve to the point where I don't have any pain! It had gotten bad enough that I was getting pain down the side of my leg all the way to my ankle. Thank you! This has improved my life so much!

[@ZLineFitnessSantaMonica]

So glad we could help! Thank you for letting us know.

[@knowledgegainshare2914]

I will try tonight

[@ZLineFitnessSantaMonica]

Let us know how things go!

[@speedwagon3733]

Great , great information! Thank you!

[@miawilliams4615]

Invaluable information. Thanks!

[@jonadamsenpai]

Good video great instructions and beautiful assistance 💜😜🙌

[@mcjade4813]

But, sleeping in the shape of the number 4 has been my go to. It's really super relaxing and the only way I can fall asleep.

[@ArtisticMysticSoul]

Thank you SOOO much! I have been putting my top leg over while sleeping on my side and have developed an overstretched hip and low back pain. I also do the thing with one leg bent while on my back. Now if I can just get myself to stop moving around so much at night!

[@qwerreactionqwer7562]

Ya I sleep like that which cause me low back pain it’s very helpful video 😻😻 thank you for posting such a wonderful video I used to follow u

[@einstu]

Good tips. Some of us (my wife and I) who sleep on their backs, end up snoring so the side sleeping is the only solution.

[@parighapatil]

I wud end up remaining awake just trying to sleep properly 😁.Nice information though.Worth trying

[@sweetcaramel4750]

Well I'm definitely buying that Contour Pillow it looks PERFECT

[@suewright1299]

Very many thanks indeed, so very helpful.

[@grade36oggg53]

craig you;re a legend

[@michaelmccullough1726]

happy i found this video, I've always had headaches, and back pain, shoulder pain etc. And in last 5-yrs has been worst, but 100lb over weight so figured was the cause. In last few months, the neck pain has gotten so bad, I started buying pillows. Bought over a dozen $5 to $150 each. Nothing helped. Today I paid down on a $3500 super soft foam mattress from Serta. Thinking maybe that is what I need. ( Won't have in house for 2-weeks ) After seeing this video am thinking maybe cancelling. Cause I only sleep on my stomach. toss turn a lot, and sleep on side a little. But 90% stomach. Will force myself into back sleeping. And see if my problems go away. Thanks for the video.

[@AD-fi5ot]

Did it helped?

[@TRahjey]

I always sleep on my back, but I was gaining back pain. Gonna try the pillow under the knees to help alleviate that. Thanks for the tip

[@lillychew6826]

Good video, make a lot of sense. Thank you.

[@dianamocanu4882]

I slepp in the first position and my lower back hurts really bad😭😭😭 I'll try to fix it😭

[@ZLineFitnessSantaMonica]

Sorry you're in so much pain Diana. Try out the techniques in our video and let me know if they help. Also, be sure to give yourself time to change your habits because it usually doesn't happen over night (didn't realize I just made a pun). One thing to try out is putting a pillow on either side of you when you sleep on your back. This can help prevent you from rolling over. You could also do some exercises during the day that would help stabilize your back. If you'd like, you could check out our book, The Office Effect (zlinefitness.com/the-office-effect-handbook-2nd-edition/). It contains an exercises series for the lower body that could really help with lower back pain. If you're not excited about the whole book the exercise series is also contained in the 10 Min. Relief Program packet on our website (zlinefitness.com/10-minute-relief-program/). Hang in there! Relieving your pain IS possible.

[@mumczrobyn2424]

Same here

[@dianamocanu4882]

@@mumczrobyn2424 I'm sorry

[@ZLineFitnessSantaMonica]

Take a breath and give yourself time. You first have to believe that you can help yourself and get out of pain. Try changing your sleep position and be sure to look for any small positive changes. All too often we keep seeing we’re in pain but we don’t recognize that we were in pain for 4 hours today instead of 5. Look for the small victories. The first step is becoming a detective and finding the repetitive stresses in your life and changing them. Check out our other videos as they show several of these repetitive stresses and what to do about them. If you subscribe you’ll get notification as we are about to start putting out several more repetitive stress videos. Additionally, doing a simple exercise series to help stabilize your back would help too. For more help on that, check out our products page: www.zlinefitness.com/products. Hopefully following the tips in our sleep video will be the start to relieving your pain!

[@maninderjeetsingh9672]

You are right

[@valeriabasurto5976]

How tf m i going to know how im asleeping when im asleep 😒😒

[@ZLineFitnessSantaMonica]

Easily, just buy a camera and video yourself all night. :) I’m just kidding. You can’t know what you do while you sleep, but you can start the night off in a position that will be beneficial, like lying on your back. Also, if you wake up in the middle of the night and you’re on your side with your hips twisted and your leg flopped over, correct it. With time, your body will hopefully stop the pattern of twisting your hips. If you love to side sleep or start the night out with your leg turned out, just start the next night lying on the opposite side or with the opposite leg turned out. It’s the, always on the same side, repetitive stress that ends up creating pain in the body.

[@valeriabasurto5976]

Haha u actually made me laugh actually i sleep face down and ive been having this horrible lower back pain what do u recommend

[@ZLineFitnessSantaMonica]

Sorry for the late response. Ideally, you’d sleep on your back, but if you muuust sleep on your stomach, putting a thin pillow under your hips/belly area could help release the pressure on your back, and therefor relieve your pain. Just make sure you also switch which side your head is turned to periodically, as that will reduce repetitive stress on the neck which leads to neck pain, among other things.

[@Nautilus1972]

Where you start ...

[@Anastashya]

Noe Hernandez 😂

[@HipnikDragomir]

Besides the info, you're very well spoken and I really appreciate the good-quality microphone. Really helps with the presentation in these kinds of videos.

[@ZLineFitnessSantaMonica]

Thank you! You have no idea how much I obsessed over making the sound quality good. There are several videos we made that I’ll never use because the sound didn’t come out right. Finally found a little input device and a good mic that made all the difference. Thanks for noticing and commenting! Hope you enjoy the rest of our videos too.

[@patcerulean3093]

Thank you so much for this, im having numbness on my shoulders and pain on my low back every morning. I thought its the bed,Now Im sure these wrong positions are the causes. Ill definitely correct my sleeping position from now on

[@AR-ym6tf]

All these positions are my habit and favourite way of sleeping, that is why now I have hip problem, shoulder and neck discomfort, Sciatica for the past 4 years. I am trying to change my habits but boy is hard 😖🥺

[@marsflee3815]

It's time to reinvent the bed- it seems like that's the problem. A nice anti-gravity bed would be nice. (Sleeping on air)

[@doreengordon1475]

Sleep number bed by select comfort...22 yrs now. Works

[@ZLineFitnessSantaMonica]

You know, the sleep number bed sounds brilliant to me but I’ve had several clients find that type of bed didn’t work for them. However, I’ve heard great things about the adjustable beds and using the zero-gravity position.

[@caryd67]

The crew of the ISS suffer from weakening muscles and bones, and also blood flow problems because of the microgravity conditions.

[@michaelhorn9114]

Also known as a hammock!

[@gregstiles3024]

Excellent video. You covered everything. Thank you...

[@bloodbrothers1779]

I m havg back pain NOW thats y im watchg u... Good info video i like it

[@tedeharda]

I freaking sleep the way they are specifically telling everyone not too. I've been having back pain and shoulder pain and stretching and ice helps but I will definitely be switching up how I sleep

[@ZLineFitnessSantaMonica]

Glad you may have found some help to your pain by watching our video! Give yourself some time to change those habits and let us know how your back and shoulder pain is doing over the coming weeks/months. Hope you start feeling better soon!

[@MsTrixxi]

just put me in that coffin now.

[@somesh8376]

Ms .Happy Feet lol😅😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😶

[@Chance8888]

😂😂

[@melditah6242]

🤣🤣🤣🤣🤣

[@Babygirl43..]

💀💀rite💀💀it just hurts so bad.

[@morebren8260]

🤣🤣🤣🤣🤣🤣🤣😂🤣🤣🤣🤣🤣🤣🤣🤣🤣😂😂.

[@Colombella]

Great tips !thank you

[@kittisurrette9205]

I love this video. From watching I learned why I have pain in the mornings. I will start sleeping in the suggested positions tonight. Thank you for this great information.

[@ZLineFitnessSantaMonica]

KZbin isn't always the kindest of places and many people didn't understand what we were trying to accomplish here with this video, so it's a breath of fresh air to get a comment like yours. Thank you for watching!

[@leech1355]

“5 to 8 hours a night” - did you just assume I don’t have children?

[@ZLineFitnessSantaMonica]

Haha, I feel ya! Thank God for coffee.

[@adar6360]

Lmaooo I am reading this as I nurse my baby at 3 am. I can also hear my 3 year old singing the paw patrol song. 5-8 HOURS HA

[@pan_jam]

Did you just assume I’m not an otaku(gamer) who stays up the whole night watching KZbin videos

[@ZLineFitnessSantaMonica]

😂.

[@stephanief6094]

Leech *sarcastic voice*... his assumptions are so offensive 😂😂😂

[@mandib6157]

This was a great help, thank you! I don't know why but if I try to fall asleep on my back, I get sleep paralysis... weird.

[@ZLineFitnessSantaMonica]

Glad you liked it! As for the sleep paralysis, that is a trip. Maybe you're just in a deeper sleep when you're on your back.

[@IsaoSoichiro]

Me too, so odd

[@DrayWillSlay]

same here, I'm terrified going to sleep on my back...

[@Aliens_And_Pyramids_And_Shit]

Same and i have more nightmares sleeping on my back

[@albertoalfaro4158]

I'm glad to hear I'm not the only one who has nightmares and paralysis.

[@Farah-ij4qf]

Thank you for this video doctor

[@nenahunt]

Omg ....this is all me , every single sleeping position . No surprise I am in agony. Thank you so much for explaining so well how to correct sleeping positions.

[@alineeeeeeeei]

at least i can say i sleep correctly when somebody asks me what do i do successfully, great

[@UndercoverSpill]

the first position is my sleep position i figured it was the problem as i am twisting my spine all night. however thats how i am able to fall asleep bur will have to try the right wasys mentioned. thx for the insight

[@ZLineFitnessSantaMonica]

+muchohumpty It just takes practice. No one can sleep on their backs all night either. I've got my body trained so if I roll to my side I'll wake up after a bit (usually cause my arm falls asleep). I then roll over to the other side for a minute or two to balance Hingis out, and it does feel nice. Then I go back onto my back. Sleeping on my back did not come naturally though. I had a back herniation, plus I have damage to my shoulders. Learning to sleep on my back was a necessity. Now I wake up with no pain. Keep trying! It'll be worth it.

[@UndercoverSpill]

definitely will keep trying

[@mayliangchiang5375]

Thank you for the information. Now I know why it takes such a long time for me to get rid of my back pain I am suffering. God bless you. 🙏🙏🙏

[@ZLineFitnessSantaMonica]

So glad the video helped you! It’s amazing how the little repetitive activities we do can cause so much pain. You may want to check out our other videos, like The Dangers of Standing on One Leg or the #1 Cause of Sciatica as the repetitive stress activities we talk about in those videos may also be contributing to your pain.

[@billelliotdalton9730]

I ended up with DDD in my neck and lower back before I started learning these things. Thanks for posting and shout out to your lovely assistant.

[@ZLineFitnessSantaMonica]

That’s why we want to get this information out there. If we all just knew these things earlier we could all avoid lots of aches and pains later in life.

[@arifquadri8189]

I SLEEP LIKE A HORSE IS THAT GOOD. SLEEP IN STANDING POSITION.

[@BigEvan96]

Can we get a bass boosted version of "This position *NO BUENO*".

[@ZLineFitnessSantaMonica]

😄

[@defan2105]

Thank you very much. What a blessing.

[@ZLineFitnessSantaMonica]

Our pleasure. Thank you for watching! So glad you found it helpful.

[@banishmybackpain343]

great help, easy addition to stretches and strengthening

[@ZLineFitnessSantaMonica]

+Banish My Back Pain AGREED! Stretching and strengthening are extremely important. With a balanced program, your body can handle more of the imbalanced or improper postural positions we find ourselves in. Put it all together, and you can live with little to no pain.

[@anthonyward2433]

i already do the side one with a pillow between my legs. just was the only way i could get comfortable. ive tried lying on my back with a pillow under my legs like you show here but ive literally lain like that for 2 hours and couldn't fall asleep. i use to fall asleep on my back fine but when i broke my hand had to sleep on my front to take the pressure of the break otherwise it hurt to much to sleep. ever since then i can only sleep on my side.

[@ZLineFitnessSantaMonica]

+anthony ward it definitely takes some practice. Sorry you weren't able to get to sleep the first try. Even if you do, you'll probably find that you wake up on your side again, but keep trying. Hopefully it won't take two hours next time and you're back will thank you.

[@Rellinois]

Hey you think you could make a video about how to sit properly while playing console and pc games to avoid back injuries?

[@ZLineFitnessSantaMonica]

Sure, would love to. Do you game on your computer or are you a lay on the floor xbox, ps4 kind of person? Either way, the basics from my video on sitting on the couch will apply (www.zlinefitness.com/2016/08/16/how-to-sit-on-the-couch-without-killing-your-back/). You just need to make sure your head/neck area supported, your lower back is supported and allowed to be in its natural curve (not a rounded lower back but curved inward like it is when you stand), and that your arms are supported with an arm rest of some sort.

[@Rellinois]

Z-Line Fitness I game in a chair and it had arm rest so rest my arms on the arm rest while holding controller?

[@ZLineFitnessSantaMonica]

Definitely use the armrests as it will keep your upper trap muscles (the ones on the side of your neck that go to your shoulders) from getting stressed and then causing neck and shoulder pain, along with headaches. I also like having something to support the back of my head so I don't unknowingly push my head forward and damage my neck, making me look like a turtle. Sometimes if you move your monitor closer then you won't push your head forward, and this can help too, if you don't have a head rest. If you game a lot, you may want to look into doing a couple of exercises after your gaming session, to make sure your body can handle the hours of game play. The Ski Jumper, which is in this video, is a great one to do after a gaming session: www.zlinefitness.com/2017/04/20/3-core-exercises-to-stabilize-your-back/

[@leldep.2117]

Haha, this was funny but sad at the same time... You're probably addicted to playing it daily, so you should think of some other stuff to do, that would be healthier and won't get you addicted in a way games do. Sad that we are asking for tips nowadays how to sit properly while performing something that itself is not healthy, nor for your eyes, mind or body... I wish kids would go back to playing outside more. It was so much fun as I remember from my childhood!

[@ZLineFitnessSantaMonica]

I totally agree with you in the wish for kids to get outside and play more. Even though I grew up playing video games, nothing stopped us from rushing outside to play in the neighborhood. However, to make a blanket statement that video games are bad for us, I do not agree with. Video game playing is encouraged in hospitals to help scope surgery doctors improve their skills with hand eye coordination and moving within a 3D environment while viewing it on a 2d screen. A research study at Mayo Clinic found playing video games grateful increased the recovery of traumatic brain injury patients. I myself had brain surgery and video games were essential in my recovery. And now, video game playing is a carrier as one of my clients just received a $30,000 scholarship to an Ivy League school to be on their esports team. And lastly, Harvard University put out a study a few years ago that showed that video games did not make kids more violent but actually showed increased cognitive ability in people playing video games while watching movies and tv causes people to be more violent tendencies and lessened their cognitive ability. There’s been a lot of misinformation about video game playing over the years so I just wanted to set the record straight.

[@leighmackay7486]

Well done! Informative, clear, concise, and presented in a relaxed but professionally confident manner.

[@ZLineFitnessSantaMonica]

Wow, thank you!

[@tudormiller8898]

Cool!! I have all these problems whenever I try to get a good night's sleep. So thanks for the advice. 👍👍

[@ZLineFitnessSantaMonica]

Sure thing! Thanks for watching!

[@shan267]

Tell us the correct position for shoulder blade relief , please

[@ZLineFitnessSantaMonica]

If you’re having pain in your shoulder blades my quests would be that you sleep on your side. The best thing would be to try sleeping on your back following the guides in the video. However, I do think I need to make a video showing some exercises to help with shoulder pain and also some daily repetitive stresses (besides sleeping) that cause shoulder pain. Be sure to subscribe to our channel so you get the notification when I post those videos. And let us know if sleeping on your back helps with the shoulder blade pain. If not, we’ll let you know some other things to try. Thanks for watching!

[@jandjhirst]

What about an adjustable bed with the "zero gravity" position (on your back of course)?

[@ZLineFitnessSantaMonica]

Excellent! It’s actually the best position you could possibly be in.

[@jaytee2642]

Interesting. I already sleep on a wedge pillow, but I sleep on my right side almost exclusively. If I switched to my back, with a pillow under my knees, that would be a similar position, yes?🤔

[@ZLineFitnessSantaMonica]

@@jaytee2642 Well, not really as sleeping on your back as opposed to your side is very different. Also, a wedge causes the side your lying on to have a slight side bend, compressing the opposite side of the torso, which can be problematic for your lower back. If you need to sleep on your side and use a wedge, like if you have acid reflux or sleep apnea, then just switch the side you sleep on frequently, if possible. Sleeping on just one side could cause an imbalance in the hips which in turn can hurt your back. However, if you are able to sleep on your back with a pillow under your knees that would be great for your lower back and also prevent side bending in the torso area. Back sleeping also prevents shoulder pain.

[@bethn6620]

Love this video. I have been plagued by neck, back and hip issues. I sleep all the ways i shouldn't and wake up not feeling refreshed. Can't wait to try these techniques.

[@ZLineFitnessSantaMonica]

It can take the body a little bit to get use to the new sleeping postures so be patient with yourself. I even have trouble not gong into that first position with the twist. It just feels so good. But I know if I stay that way my back will pay for it so I lay in the twist for a minute, the switch to the other side and do the twist for a minute, then move back onto my back to go back to sleep. You keep practicing at laying on your back or at least using the techniques we mentioned to sleep on your side and it should go a long way to helping with pain while you sleep. If that doesn’t help, another good idea is to do a simple exercise series in the evening to help stabilize your back and hips, like the Lower Body Exercise Series from our exercise packet (zlinefitness.com/product/ten-minute-relief-program/). Also, if you’re doing some repetitive stress during the day, like constantly crossing the same leg when you sit, this could also be the reason your having pain at night. We talk about these types or repetitive stresses in our other videos like these: kzbin.info/www/bejne/eILTeJJ6g92okLM or kzbin.info/www/bejne/n3y8hGOgr79pbtU. Hope all that helps!

[@michaelhorn9114]

Plus, the slight rocking motion of a hammock is GREAT for your brain!

[@jenicarenee4488]

That 1st position is pretty much how I sleep 😧

[@ZLineFitnessSantaMonica]

You’re definitely not the only one.

[@michellerenee5028]

Me too, I am in so much pain today on my lower left back, I can hardly move.. I know I twist my left hip over when sleeping on my right side. Super Ouch today

[@michaelhorn9114]

@@michellerenee5028 try a gathered end double hammock. They are better for you than a bed! All kinds of health benefits! Mine definitely helps me! 30.00 is what mine cost me. At least it is worth a try! Good luck Miss Molly!

[@angela.m7862]

Now I know why my body hurts when I wake up cause I sleep in the same position thanks😄 I will try a different position

[@ZLineFitnessSantaMonica]

Give it some time but eventually you’ll get use to the new position, and your body will thank you.

[@thamdinh1227]

Thank you.

[@nikkilove6128]

Thank you! I'll be trying this tonight!😁

[@ZLineFitnessSantaMonica]

I know we threw a lot of stuff into this video but there is one main take-a-way. Change things up. If you sleep on your right side mostly, start sleeping on your left. We all toss around a lot in the night but if you start in a certain position or wake up in a certain position (and it happens to always be the same position), change it up. Hope this gives you some relief to your pain. And thank you for watching and commenting!

[@lizn9324]

This was very helpful! Where did you get the latex cervical pillow?

[@ZLineFitnessSantaMonica]

Hi Liz, glad you liked it! Unfortunately the company we bought our latex pillow from is no longer in business. But, here are some tips for buying a pillow. First, if you're a side sleeper, you're going to need a stiffer pillow, or a pillow that is higher then an average pillow. The contour pillows usually have one high side and one low side - the high side being for side sleeping, and the low side for back sleeping. I usually like latex pillows, do to the lack of toxic off gas, but also because they tend to be a little firmer them other types of pillows. If you can get to a local store and try out the pillow, that would be the best. If you're a back sleeper, make sure the pillow isn't so high as to put your head into a forward tilted position, compressing your chin towards your chest. If you're a side sleeper, make sure the pillow is high enough that your neck is in a straight line, but not too high, as to tilt your head to the side. Sorry I don't have a retailer for you, but I hope this helps!

[@mariachigonero7830]

Thanx

[@ZLineFitnessSantaMonica]

I put some links to pillows we have found that work really well. The links are up in the description box.

[@healthclues3831]

Nice presentation

[@ZLineFitnessSantaMonica]

+HealthClues thanks!

[@stephanieanneaustin2463]

Thank you for info I've been doing all the wrong things!!

[@janicecrose376]

Whatever is a good position to keep my back be pain free, I'll do. Thank you so much for this good video!! Can't tell everyone how well these techniques work. Sometimes i even like to use no head pillow.

[@ZLineFitnessSantaMonica]

Thanks for the comment! Sorry for the super late response.

[@elizabethjoseph1620]

I am scared to sleep now😨😨😨 will have to stay awake at night so i dont sleep in wrong position 😩😩😩

[@ZLineFitnessSantaMonica]

Don’t be scared. Inevitably you will roll into one of the “bad” positions, we all do. BUT, if you start the night in a good position, and if you wake up in a bad position, return to a good position, then you will go a long way to healing your body and preventing pain. You are now armed with the knowledge to help heal yourself! That’s a good thing, not a scary thing.

[@ZLineFitnessSantaMonica]

I know, the way I laid out this video may make it seem impossible and I apologies for that. But you CAN make a change. I’ve been doing this for 20 years and I see clients daily who have changed their repetitive stresses, even the ones when they sleep. You don’t have to be perfect, you just need to be aware. Make small changes. Start your night in a good position. If one of the bad positions feels really good to you, just make a little change to it, or at least try it on the other side of your body the next night. Simply switch things up as much as you can. Every little bit helps.

[@fuckyoufuckingweb]

That would be great if only i knew what im doing while sleeping.

[@zozz192]

Thank you so much! I sleep like this now and the pain is finally gone!

[@ZLineFitnessSantaMonica]

So glad it helped you, and we very much appreciate you commenting!

[@FaisalKhan-wn5xm]

Weldone dear ur technics is so useful Thnx

[@Canuckster1169]

I'd love to not sleep on my side, but my wife only gives me 8 inches of space because she needs the rest of the bed.

[@simonwatson7494]

Canuckster1169 😂😂😂😂

[@chrisceaser8130]

LMAO

[@fifisdlo6079]

Caught myself watching this on 1 of the bad positions

[@S.Lee8]

I was in the first position while watching this video. I always lay that way. It actually feels like it's stretching my back. Learn something new everyday

[@ZLineFitnessSantaMonica]

What you’re feeling is correct, you’re putting one side of your lower back into a prolonged stretch. Imagine if you stretched your thigh muscle on just one leg, 20+ minutes. Even after just doing it once that leg would be wobbly compared to your other leg. Now imagine stretching just that one leg, day after day. By putting joust one side of your back in a prolonged stretch you shut down muscles that balances only one side of your lower back. It would be like removing the shocks on just one side of your car. It’s crazy how something that feels good could be a bad thing for you. Thanks for your comment!

[@asavannah7439]

Thank you for the great tips👍

[@ZLineFitnessSantaMonica]

Thank YOU for watching :).

[@vegan4theanimals2]

This position..."no bueno?" "Me understand."

[@atirx7317]

who in the world could lay like that all night long. You have to wake yourself up or have something to keep you from naturally turning while you sleep. This lady is laying like she's laying in a coffin I'm straight to the side leg straight out. I could not pull this off and sleep.

[@ZLineFitnessSantaMonica]

+Atir X You are correct! You may not be able to sleep like this all night. The point of the video was to give you the knowledge of the best ways to sleep, and what positions may be causing you pain. With that awareness, you can start making adjustments nightly, and with time, you will be able to mostly prevent sleeping in the positions that create neck, shoulder and back pain. You don't have to sleep perfectly still on your back all night, you just need to do your best to limit the repetitive stress positions. If you keep practicing, I bet you will find your pain disappears with time. I've even had clients, in one night, eliminate their back or shoulder pain, just by making an adjustment at the beginning of their nights sleep.

[@79mikeotto]

I forced myself to sleep like this each night. After a few sleepless nights you get used to it. Great sleeps!

[@celesterincon791]

Atir X I sleep like that naturally

[@slasaus1]

Have u never been in an airplane mate? At the moment the pilot says its time to sleep immediately half the airplane is asleep, sitting in a chair with their clothes on for crying out loud. Amazed how some ppl can literally pass out in a matter of minutes, if not seconds.

[@knnynn]

no need to be at airplane i can sleep anywhere anytime if i want to sleep. thats one thing i learned in army if u have free time u need to sleep when u have chance or u fuckedup

[@tiennghe7143]

Thank you so much , very helpful

[@ZLineFitnessSantaMonica]

Thanks for watching!

[@vern1101]

Those are amazing tips. I've been suffering from lower back pain for quite some time and I got immediate relief the very first night that I slept with a pillow between my legs. love my bamboo pillow though because the contour is too low for my neck

[@ZLineFitnessSantaMonica]

So glad this helped you! We appreciate you letting us know too. Thanks for watching!

[@Geoffrey454]

I can't fall asleep if I'm in any of these positions. I have tried but I just can't. I have to be on my stomach with one leg out or I won't be able to fall asleep

[@lawb4meify]

It just takes practice

[@lawb4meify]

Uppp...he just said the same things

[@anandbissoon4111]

Because your mind is conditioned to fall asleep in that position.

[@FluencyFirstEnglish]

Mostly know that their sleeping posture is bad but they are nit able to change it. You must mention the way how one can change his/her sleeping habit.

[@davina845]

Yes, please make a video on HOW to change your sleeping habit. I have been trying to sleep on my back and I just can't get to sleep this way.

[@ZLineFitnessSantaMonica]

I know, I know, I have to do this. I will defiantly make a follow-up soon! Just know it takes some time and some practice but it's completely possible to change your sleep habits! Just be patient with yourself. You can use a pillow ( or some books, a dog, whatever works) on either side of your body when you sleep on your back, this will deter you from rolling to one side or the other. Start the night on your back and if you wake up and your one your side, just roll back to your back. The more you do it the more your body will get used to it. Don't feel you must be on your back all night either. Just do your best. Every little bit counts.

[@M3rVsT4H]

​@@ZLineFitnessSantaMonica Ok, squeezing a dog between the knees definitely works. But do you have any suggestions for a dog with a bad back? I think its something about how he's sleeping.

[@ZLineFitnessSantaMonica]

😂

[@Abmartinez977]

Thank you for the info. On this video very helpful 👍🏼✌🏼

[@ZLineFitnessSantaMonica]

Thanks for watching and commenting!

[@thecherrybluehouse]

Thank you for this video. The information is very helpful

[@ZLineFitnessSantaMonica]

Thank YOU for watching and replying!

[@mandh14]

The best position is known as "The Corpse Position".

[@deanmiah4186]

Been sleeping wrong for forty years......

[@ZLineFitnessSantaMonica]

It’s never too late to change. And then the next 60 years you can be sleeping pain free!

[@AutumnBaby004]

THANK YOU! THANK YOU! THANK YOU!

[@ZLineFitnessSantaMonica]

You are very welcome! Glad you found our video helpful. And thank YOU for watching and commenting.

[@glynmaranan5316]

thank you for this info.

[@ZLineFitnessSantaMonica]

Thank you for watching and commenting! It’s the fuel that keeps us going.

[@TheDrnknmnky]

Damn all the positions i feel comfortable with to sleep are bad xD

[@laurentaylor856]

Well we are fuked arnt we 😂

[@kadiegalewaler2976]

This is such a great video for one who is studying Ortho !!

[@ZLineFitnessSantaMonica]

Thanks!

[@rufinosmuse2982]

Great information, thank you! :)

[@ZLineFitnessSantaMonica]

Appreciate your kinds words, and thanks for watching!

[@edwintapia7339]

Anyone want to watch me while I sleep to make sure I dont transition into a bad position?

[@sebp400]

The worst Is when I sleep with an arm under me and wake up with that arm completely dead. And being sleepy, I start shaking it thinking I might lose my arm.

[@pajtognetti7531]

You are awesome!!! Thank you for your very informative video! I am laughing as I do EXACTLY all the positions you talk about NOT doing, and yes, I suffer from chronic lower back, neck, and shoulder pain everyday of my life! Some nights I actually get a migraine headache during the night or wake up with one! If I don't go regularly to the gym or get a massage to loosen me up a bit, get blood circulating, and crack a bit, I will have nonstop migraines and tightness! I usually sleep on my side, and love to sleep on my stomach- until my shoulders hurt too much! I don't feel stable or good sleeping on my back! Hense, why I sleep in the worst positions- even if other areas suffer in the morning. I have been looking into getting a new mattress- perhaps a Tempur or Sealy or some other good quality mattress to help alleviate my pain. Any suggestions? Although, I see that I need to work on a better sleeping position, which sounds like it will help to alleviate some of my pain! Thank you for sharing!

[@lorsholczk7329]

thanks for the sleeping right tips 🙏❤ they helped me

[@ZLineFitnessSantaMonica]

Thanks for letting us know!! So glad we could help.

[@jillianelise5]

The thing is i move in my sleep, so it doesn't even matter how i sleep :(

[@ally8828]

1:00 yo that's how I sleep

[@paariztd8878]

Mashallah mashallah absolutely lovely video and you explained is extremely well. I'm myself a back slip disk patient who have to explore new things to ease back pain. You are awesome mashallah. May Allah bless you forever ameen.

[@ZLineFitnessSantaMonica]

Than you! If your dealing with a slipped disc (also known as a herniation or bulging disc) then you’ll want to make sure your not doing things that make it worse. For help on this check out all the videos in our playlist : kzbin.info/aero/PLnMebNieiyggNU6Cz7j451so6tZscyGBo

[@jedlimen123]

GREAT! Thank you!!!

[@ZLineFitnessSantaMonica]

Appreciate your comment, and thanks for watching!