2 Sleeping Positions You Must Avoid (Updated)

Summary

Bob and Brad, known as the 'most famous physical therapists on the internet,' discuss common causes of neck, shoulder, and back pain during sleep. They share tips on maintaining neutral spine positions to reduce discomfort. They explain how prone (stomach) sleeping strains the neck and shoulders, while offering solutions for side sleepers to minimize shoulder and back pain. They introduce simple tricks, like pillow placements, to improve sleeping posture. Additionally, newer tips for alleviating pain are shared by Mike. The video aims to educate viewers on how to sleep comfortably and reduce pain with practical, easy-to-follow adjustments.

Takeaways

• 😀 Bob and Brad are the 'most famous physical therapy team on the internet,' known for their expertise in addressing common pain issues.
• 😃 The main topic of the video is waking up with back, shoulder, or neck pain, and how sleeping positions affect these areas.
• 😁 They emphasize that joints, like those in the neck and back, should be kept in a 'loose pack' or neutral position to avoid pain.
• 😄 Sleeping on your stomach (prone position) is discouraged as it forces the neck into an uncomfortable end range and may contribute to headaches.
• 😆 Side sleeping is common, but can cause shoulder pain if too much pressure is placed on the joint. They suggest adjusting shoulder positioning.
• 😉 For side sleepers, placing a pillow between the legs or using a sleep roll can help support the lower back and maintain spinal alignment.
• 😊 Using pillows to create a space for the arm can relieve pressure on the shoulder and make side sleeping more comfortable.
• 😋 They offer solutions for prone sleepers, like placing a pillow under the waist to support the lower back and adjusting neck positioning to prevent strain.
• 😎 Mike introduces updated tips, including using a pillow to support the hips and a secondary pillow for neck alignment in stomach-sleeping positions.
• 🤓 The video encourages viewers to share their favorite sleeping positions and additional tips to help improve sleep comfort.

Q & A

What is the main focus of the video?

The video focuses on providing tips to alleviate neck, shoulder, and back pain that can occur while sleeping. It discusses sleeping positions and suggests adjustments to prevent discomfort.

What is the 'loose pack' position, and why is it important?

The 'loose pack' position refers to keeping joints in a neutral, relaxed position rather than at an end range, where they are fully extended or compressed. It's important because staying in a neutral position helps reduce the likelihood of pain or discomfort during sleep.

Why is sleeping on your stomach generally discouraged in the video?

Sleeping on your stomach is discouraged because it can put your neck and back in an uncomfortable end-range position, leading to potential pain. It can also cause shoulder strain if arms are positioned overhead and may contribute to headaches.

What is a simple way to improve side sleeping posture?

A simple way to improve side sleeping posture is by pulling the shoulder out slightly to avoid putting direct pressure on it. Additionally, using a pillow between the legs or under the lower back can help keep the spine in a neutral position.

What is the purpose of using a pillow between the legs while side sleeping?

Placing a pillow between the legs helps keep the spine aligned and prevents the lower back from sagging, which can reduce pressure on the hips and lower back, leading to a more comfortable sleep.

How does a cervical pillow benefit side sleepers?

A cervical pillow provides support for the neck, keeping it in a neutral position and preventing it from sagging or being tilted at an uncomfortable angle. This can reduce strain on the neck and upper spine during sleep.

What is the 'Eerie Canal Theory' mentioned at the end of the video?

The 'Eerie Canal Theory' is a humorous reference to a method that Bob uses to alleviate shoulder pain while sleeping. The method involves positioning the arm in a specific way to reduce shoulder pressure, but no water is involved, despite the playful name.

What are the adjustments recommended for stomach sleepers experiencing hip or back pain?

For stomach sleepers with hip or back pain, placing a pillow under the waist can provide relief by slightly flexing the hips and lower back, which can be especially helpful for those with spinal stenosis.

What can stomach sleepers do if they experience neck pain?

Stomach sleepers who experience neck pain are advised to use two pillows to avoid cranking their neck to one side. Instead, they can place one pillow under their chin at a 45-degree angle to reduce strain on the neck.

How can side sleepers alleviate hip pain while sleeping?

Side sleepers can alleviate hip pain by placing a pillow under their rib cage and another pillow under their foot. This adjustment helps rotate the hip in a way that reduces pressure on the lateral side of the body.