What types of stretches and yoga would you do if you don’t mind giving an example or two. I am very you (21) and I’ve always had bad posture and I want to know how to fix it.
I tried this for 3 nights now. I had difficulty breathing and no doctor found the problem. It almost fixed the problem in one night! I can’t believe it! Thank you so much! 🙏🏼
Can you get head pressure while standing from a neck hump I'm a 16 year old and I have had this hump since few years but I do get a bit of relief when I do few exercises for neck hump but i dont do it all the time
I started noticing my neck staring to curve like this and I started sleeping without a pillow. It's been a few months now and it's been great! Helped my posture a lot, and no more back pain when waking up :)
Dr. Saunders, your determination to respond to comments after a year later truly shows your care for people as a doctor. I just wanted to say thank you because not everyone who works in this field has this amount of persistence. I respect you and commend you at the highest.
Exactly what I was thinking- Thanks Doc! Had my husband's PCP been as dedicated, he would still be alive rather than bleeding out from a giant D. Ulcer. All Drs should be as mindful as you are, sir!
I do a lot of back workouts at the gym, and lots of stretching in my upper back at home. 2 months later my hump is much smaller!! I’ll be incorporating this too!
I know this is an older video but after 20yrs of looking in a microscope and working at a computer its definitely what I need. I was always a back sleeper except for the last 10yrs or so and now I realize why. Thank you Dr I'll be trying this tonight and am going to add these stretches as part of my pre workout routine.
I too worked with a microscope for many years , and now I have this ugly hump and a forward extended neck ! Especially noticeable in photos. I just want to cry ! I’ll be starting all of the suggestions in this helpful video ! I’ll be thrilled , even if it helps a little . I’m tired of looking like an old lady and suffering with neck pain as well ! 😢
I always struggled falling asleep because my neck was in terrible pain. I tried this method and the neck pain is immediately gone like magic. I can't thank you enough for this..!😭❤️
@@meliaworld a few days ago out of the blue I decided to give this “weird hack” a try. I felt instant relief, I kid you not. All the strain was lifted of my neck and shoulder, I felt good circulation going through my neck, head and later the rest of my body. I never wake up in pain or suffer from nagging neck anymore. I have also noticed, I wake up so much better. First, I am more refreshed. I feel good with the same amount of sleep or less than before. In the past I always woke up exhausted. Not anymore. I often woke up with pains and aches or stiffness. No more.
I watched this video this night. After I positioned my pillow it took about two hours until my spine did some fleshy, wet cracks and I fell asleep. This morning I woke up and did feel way less tention and pain and after just 7 hours I am as well rested as I have not been In years. Thank you so much! ❤
The sleeping position really works for me! Went to lie down for 20 minutes after watching this video with that pillow placement and felt the difference immediately afterwards. It's like a weight has been lifted off my neck and back. My mind instantly becomes clearer and the posture is so much better, it's like magic! Will definitely continue doing that and share it with my friends and family. Thank you, Doc!
But I thought studies have proven back sleeping cuts off or kinks the flow of cerebral spinal fluid to the brain which results in an increase in alzheimer's because the brain is essentially not getting the "rinse" of all daily buildup?
Wanted to share a tip given to me by my chiropractor that worked fantastically for my neck hump. Lie on your back in your bed with no pillow. Then push the back of your head into the mattress, hold for 20 seconds and do three sets in total. You can do more if you’d like, but no need for overkill. Do this just a couple of days in a row and you will see a huge difference! When I did it everyday for just over a week my neck hump was completely gone. But the key is to be consistent with it! Let me know if you give it a try and it works for you 😊
@@arjun.1751 I think you have to lay on your back, on the straight surfase like floor or bed without pillow. Then you make a move like you would push the back of your head towards floor/bed. In this moment your neck and upper back going to raise a bit, like 1 cm off surface. You hold that way for 20 sec. And repeat 3 times. This is how I understood the exercise.
I did this for about 30 minutes right after watching this video. It was quite painful because of how much I had to stretch, but I could see significant improvement in my posture immediately afterward. It was far too uncomfortable to sleep like that, but the improvement I saw from that lie-down was still there the next day! So I've been having daily lie-downs and after about five days, it's much less painful, and my posture continues to show improvement.
@@drjonsaunders i did seek help by multiple chiropractors and it did help but its always so temporarily. I wake up with neck pain so i think it is the way i sleep. Problem is (i think) that during the night i move a lot. I can accidentally sleep in strange positions. Do you have any tips?
Its really hard to keep good posture when you're dealing with depression. I fixed my neck hump by adjusting my sleep position years ago but life hit me hard and its worse now than it was then. I'm doing better now mentally so I'm going to try again. Glad i stumbled onto this video today
Started sleeping without a pillow and on my back after 34 years of sleeping on my side. Rolled shoulders and a curved neck have been starting to really effect not just my back and neck, but now my collarbones, neck muscles, ribs, and chest. After 2 nights sleeping with no pillow I feel a ton of relief waking up and also seem to go into deeper sleep. Thanks for the info doc. Liked and subscribed.
Thanks for sharing! I’m a big side sleeper, idek if I can fall asleep on my back but I’d really like to try cuz I’ve got a lot of back, neck, and shoulder pain, so I’m happy to hear from somebody else that it’s possible!
Ikr I actually never slept with out pillows until I had sciatica & couldn't get comfortable one night, now I never use them I wake up in pain if I do, & if I use one it's very thin & soft but not there for any support .
@@mckenzielangendorf1437 yep, me too, I never sleep on my back and it seems really 'exposed' for my face when I do. I guess that's the hardest part of this for people like us
I'm really starting to re-think my opinion of humanity with all these doctors on youtube giving you free health advice that's just PURE GOLD. Thanks sir! You've confirmed what I suspected! SUBSCRIBED!
@@drjonsaunders Are your exercises not bad for thoracic & lumbar scolioses? I have both scolioses, more or less 20 degrees. I have no back pain. But if I sleep for 7-8 hours, my spinal cord near the waist and lower waist levels hurt. After 5-10 minutes of walking, the pain subsides.
I'm a massage therapist and I have so many clients with this problem. A lot of them have desk jobs. I always tell them about proper posture, to get a chair that will make them sit up straight, and to PUSH THEMSELF into their desk so they are not leaning into their keyboard. Also, the monitor should be eye level (Can use books or a stand) and keyboard 90 degrees with your arms. If you use a laptop, I strongly suggest getting a wireless mouse/keyboard and same thing with the screen-elevate it. Feel free to add anything.
There are some stands for laptops that make the screen get to your eye level. I got one, and it helps a lot. Also, all the rest you recommend has been helping me.
I am just starting to notice my neck & head leaning forward when I walk, I noticed in a photo a friend took of me from the side. I was surprised to see how I looked! I'm starting this TONIGHT!! Subscribed too! Thank you!
I had an insanely bad posture, which I've almost fixed now. Strengthening my shoulder joint muscles and mid and lower traps has been the key. Alot of people think that you need to stretch, but actually you need to strengthen weak muscles on your upper back.
@@nothingnothing7621 the best way to strengthen is to lift weights targetting the areas that you want to strengthen. I fixed my hunched back by doing deadlifts and overhead presses.
I have been sleeping with no pillow at all, on my back and the result is amazing. Literally, I saw the result and felt so much better after two nights! Thanks for the amazing video!
My sister had an accident which caused trauma to her neck, shoulders, and back. Her doctor told her to get rid of the pillow. I would have horrible soreness in my neck and shoulders each morning. Once she told me what her doctor said, I eliminated the pillow and it has helped. On occasion I have difficulty falling asleep with no pillow so I use the pillow technique that doctor talked about where there’s no pressure on the neck. I can usually fall asleep and no pain in the morning.
OMG! This really works! I'm a 67 year old woman with a bad hump. I did it one night. As soon as I got up in the morning I automatically stood up straight! What a blessing you are Dr.! I'm breathing better too. I have sleep apnea, so hopefully this will help that too. I do have to say, I had trouble going to sleep b/c of the unfamiliar position, but it was totally worth it! I'm sure as i get used to it this will get better. Thank you! Thank you! You changed my life!
I have been battling with my posture for years. It's something I've become so self conscious about, and tried so many things to fix it. Being mindful, back braces, exercise, stretches, I tried them all with no improvement whatsoever. Many of these things left me feeling worse and I had almost accepted that I would be permanently slouched over. I was very skeptical when I watched this video yesterday, but tried it last night. After sleeping only one night without a pillow, I immediately feel a difference. IM NOT KIDDING! Its so hard to describe, but I just naturally was more comfortable sitting straighter than normal. Slouching too much was also uncomfortable and I found my self noticing it and correcting it more then I ever have been able to before. I'm amazed, and so grateful I found this. Literally on the verge of tears because I feel like I can actually do something about this insecurity. Thank you, thank you, THANK YOU!
I have big breasts so I tend to hunch forward. I’ve always knew there was tension in my upper back but I think I got used to the sensation and I was stuck. These exercises finally managed to stretch that part of my back I could NEVER get to move properly. Thank you so much, such a relief!a
Idk how you do it. When I sleep flat on my back it feels like the weight of my boobs is creeping up towards my head and making it harder to breath. Idk how to explain it, just that they position themselves "higher" on my body and the weights wrong to "my chest opening up".
Last night was night 3 of trying this pillow technique and it’s very difficult to sleep on my back through the whole night, but I have been waking up and getting out of bed without neck pain which is incredible. I’m also working on my posture throughout the day now since I work at a desk 40 hours a week. I really want to get rid of my neck hump, it hurts and is unattractive, but thanks to your advice, I feel like I’m finally on the right track to fix my posture. I’m also trying to do more stretching as well, so I’ve started on 15 minutes of yoga each day :)
Remember a round not too high pillow under your knees, it's crucial if you want to sleep on your back, i have been a side sleeper entire life, and now i can only sleep on the back, but if i forget the pillow, underneath the knees, i will wake up wit a really sore back. Flat legs/knees is not good.
My 4 year old was a asleep and snoring loudly while i was watching this trying to make my posture better and then i realized he was sleeping on his side so i put him on his back and instantly the snoring stopped. I’m glad i noticed it and can teach him to get used to sleeping on his back from here on out, thank you ☺️
I had a neck hump for most of my childhood, the other kids would make fun of me and call me Quasimodo. My posture improved gradually throughout my life, I think learning how to stand up straighter and routinely putting my head back fixed it. Part of having that neck hump was also due to always keeping my head down due to low self-esteem as a kid. Glad I got over that though.
This was SO helpful! I did 24 sessions with a chiropractor to address my neck and hump and *specifically* asked about my pillow. She just shrugged it off. 🙄 I’ve always purchased the thickest pillow to support my head (which I now know was the worst thing to do). I also have a 4” memory foam topper on my bed. Thanks to you, I can begin to correct how I sleep at night. Just subscribed!
Thick pillows are the worst!! I bought some on accident and my dog just sleeps on them now lol. Neck position is so important while sleeping, something I notice as I get older haha.
I'm 65 yo and 6'4" (after visiting the chiropractor). I started having a bad kyphosis 30 years ago. I tried many things, including these, and had success also with sleeping on my side with my upper arm at a right angles to my torso. That keeps the head from leaning into the torso. Also, I use a Trueback every day, which is the next best thing to a chiropractor.
I'm a young teen whos had this problem since covid started. IT'S THE DEVICES CUASING IT ALL. For the next generations, please focus on posture and not something stupid like video games and get out the house more ❤
Thank you for posting this video. I have a neck hump, frozen shoulder, headaches & backaches & I tried sleeping on my back last night with no pillow (I was already sleeping on a small cushion for a few years however it was getting lumpy). I could feel my chest open up immediately & today the pain has lessened considerably to occassional twinges! My arm has excellent movement now with only very slight ache. I will watch the other 2 clips today as I am not used to feeling painfree without paracetamol & appreciate this. I'm very grateful 🙏
Tried this last night and also threw a small pillow under my hips to not make my anterior pelvic tilt any worse. First time in 2 months i didn't wake up to change positions. Slept like a rock and it felt like the best stretch of my life this morning when I got up.
You got it. As an extra stretch your hip flexion muscles before sleep, for 3 minutes each side. Because, when short they give a stress to your lumbal spine while lying on your back. This is the main reason older people dont lie on their back for the night Peter Kotlarov
I started doing this a few months back . Before that I was a side sleeper. I use a bolster under my knees and a thin memory foam pillow. It’s resulted in me sleeping for much longer periods of time. It’s really improved my sleep.
Immediately after resting on the pillow as the video said I felt the tension in me shoulders relax so much that I fell asleep again 😂❤ this is so simple and so good, thanks Dr. S!
I’m going to start sleeping like this. Also going to do the stretches. After having a baby I noticed my posture is horrible. Been going to physical therapy and sometimes the chiropractor. I am tired of being in pain and I want to enjoy my time with my baby and play more with her, pain free!!! Thank you for these tips. I’ll post again in a few months to share my results!
Doing this now as I watch ...I switched from a very physical job to office & it’s affected my back & caused neck hump. Before covid I was in yoga class daily lots of heart openers poses. So this sleep position reminds me of that . Thank you for the video. Yoga mat back out in the morning too .
Thank you SO much for this video doc. I cannot tell you how much the pillow tip helped me. I can’t believe in all my years of pain in my neck and back, no one ever told me to just….rotate my pillow. I’ve been sleeping like this about a month, but felt a difference within a few days and it just keeps getting better. My hump is significantly reduced and my posture is better, and for the first time in YEARS my neck is looser and not constantly tight and painful. No matter what stretches I did, I never got as good of results as I started getting after sleeping like this. My stretches now feel more effective and my neck is less “stuck”. I’ve been telling everyone to do this. THANK YOU, THANK YOU, THANK YOU. it genuinely changed my life and it’s so simple.
I tried this last night and a) I slept better and b) I noticed while I was driving my shoulders weren’t rounding and I was much more upright! I’ve struggled with poor posture and really working on improving it, and this helped. Thank you so much!
because of school on zoom i’ve developed horrible forward head posture and i’m so insecure about it :/ thank you for making this much needed video; after 5 minutes of laying down in the recommended position i already feel a lot less pressure and pain in my neck
Don't adjust your heard to the screen, adjust the screen to you, or adjust the chair. I remind myself to hold my phone up higher instead of in my lap, training myself to not bend my neck down
I have a round pillow that fits almost between my shoulder blades and is about the same thickness as my regular pillow. This lets my shoulders drop back and helps prevent me from rolling from my back to my side . It also helps open my chest more and improves my breathing. It definitely helps prevent chronic spine hump .
Yes, this doctor knows what he is talking about, I have tried to place the pillow or towel under my thoracic spine that helps opening the chest and good for my neck, thank you for sharing !
I'm struggling with my neck hump due to weight gain and also changing my sleeping habits, I'm not using pillows but now I'm sleeping with pillows due to acid reflux. Thank you for this.
Omg SAME. If I am having a rough day or get a feeling sleep paralysis is gonna come up, I won’t sleep on my back. I’ll sleep in my cocooned safe position that I can feel as comfortable as possible in if sleep paralysis comes. I will say my sleep paralysis frequently has dropped a lot over the past 2 years though. I did start laying on my back before the sleep paralysis slowed down and it just took a lot of courage and being okay with being scared. I send you so much love!! I know it’s FREAKY!!
@@lemmesay put cocoa butter on the forehead, it keeps spirits away while you sleep. The only problem is it will keep your own away too, and you may need to communicate with them. Use sparingly when you’re really being bothered.
I have a really bad humpback and after just one sleep on my back like you showed the humpback got smaller and my neck pain was gone. Thank you so much.
Night 4 of trying to train myself to sleep on my back using this technique. I've also been using video part 3 for the same amount of time. Along with those changes I have a new work chair that actually sits up straight and I'm 6 days into a 30 day workout challenge. My partner has already noticed a slight difference in my forward head posture apparently. I just want to mention to anyone discouraged, don't expect to spend the whole night on your back right away if you're like me and have slept on your side and stomach your whole life. I've found starting in this position and just staying in it for as long as I can each night has helped immensely, even if I end up in another position later, and I even woke up in the middle of the night for water once and was on my back! That was pretty cool. Look for those small signs of improvement and use them to keep pushing! Anything is always going to be better than nothing when it comes to positive life changes ☺️🙏
Dr. Saunders thank you for confirming that laying on your back without a pillow is beneficial for spin correction. I had been laying this way for over 4 years and it did correct my posture and the hump went away. I started using a very flat pillow when my husband and I got together and wish I never did. I have to start over again as my posture is now hunched slightly with a hump. I also have addressed the 15 lb weight gain. Now 15 lbs lighter, I will try without the pillow again. You also need to have a very firm bed. I hate sliding into the middle of the mattress by the end of the night; firm beds are great.
This WORKS. My headaches are gone, my head actually turns, my back doesn't ache anymore! Before I stumbled on this video I had an increasingly worse neck pain for over 8 months. I was often getting dizzy and could barely turn my head left or right. I thought an ergonomic pillow would solve the problem but it only got worse. However, the day I started to position my pillow like that the pain decreased, the stuck feeling loosened and the range of motion increased. Fast forward a couple of months and I'm back to the mobility I had years ago! I honestly can't believe it was this simple all along?!
i find this really helpful, as I also struggle with severe scoliosis as well as the “foreword neck” , so thank you. hopefully this will ease some of my back and neck pain
I watch TV on the floor with my legs in tabletop position on an ottoman. I concentrate on releasing tension in my upper body. Also, I love doing a bridge which stretches my upper back. If I'm watching TV, I'm doing gentle stretches. Gonna add back sleeping and see how my posture improves. Great video!
Really appreciate that you still reply to comments on this years after, tried adjusting the pillow and immediately felt the tightness in my chest and back loosen up, thanks doc!
Thank you from India. Been struggling with this pain for months despite physio therapy. Your technique to use the pillow length wise was God sent!! Guess the muscles needed support all night. I woke up feeling rested and refreshed and not sore after so long!
Sleeping without any pillow has done so much for my neck! The first two weeks were really tough, but after that my neck was feeling soft and stretchy - not as hard and stiff like the years before :)
When I tell people I sleep on my back and it changed my life, I always hear " I can't" ... YES YOU CAN! Your body on its back is the BEST way for everything inside you to function properly, respiratory and especially DIGESTIVE! Amazing changes in metabolism.
Wow, the sleeping position is smart, I'm going to bed in 15 minutes and today's the day I'm starting practicing this position. I want to get rid of my neck hump and poor posture and I will also try to keep my back straight throughout the day. I hope it helps, thank you. I'll be back in a month.
Tried this last night and could breathe easier and felt less tension in my chest and shoulders already. Cant wait to continue this practice and learn more from your videos - thanks!
Well I had neck pain for quite a while and I did your sitting down position that you showed in the video and I got this almighty crunch and no more neck pain! AMAZING!! 🙏🏻🙆🏼♀️💖
I did try sleeping without a pillow for months and I slept sooo badly, waking up like I worked all night long, super restless, it was AWFUL. Then I bought a thinner pillow and I recently started to get some rest. So I think sleeping without a pillow isn't something that works for everyone, I really wish it worked though. Great video overall, I learned stuff that I never heard before. Thanks doc!
I sleep without a pillow at all so my body is flat and then I lift my arms up above my head and just cross my arms above my head. It’s actually comfortable and helps with not only neck pain it helps my SI joint pain. If I do it a couple nights in a row I swear it realigns my spine.
I am going to do this! And I have a firm bed, so this is great for me to fix this issue. I have been having thoracic pain since a terrible accident I was in and I suffer every night sleeping. Thank you for this comment
Be careful with that, it's hard on shoulders to sleep with arms above head, it causes impingement. I wake up in that position often, somehow my arms end up over my head on their own while I'm asleep, and my shoulders are sore afterward. In one of my shoulders I'm having a lot of pain and lack of mobility, to the point in which I couldn't even use it at all for a few weeks, frozen shoulder, and had to have my daughter help me dress and bathe. I've rehabilitated it on my own using TH-cam tutorials like this one, too afraid to go in to a PT due to pandemic, and it's much improved thankfully.
Finally!! I always wondered why do we sleep on a pillow like most people do as intuitively felt it can cause bad posture. Also I'd reduce time with the phone as it is most often looking down in a crooked posture.
I've had horrible neck pain and numbness in my right arm and right hand since 1987, when a chiropractor manipulated my neck and ruined it. However, I've been doing your stretching exercises and posture-correcting exercises, and it really is helping. It will never be right, but it's getting better.
Been sleeping on my back even before without a pillow. I can say that i have better posture now and better sleep. Sometimes i put a pillow on my back leght wise if i am exhausted for that day and it helps. It will also prevent you from drooling while sleeping, pimples, and will give you more symmetrical face.
Will have to try that ! I have herniated disc's that are injured from work in 1995 they are worse now affecting my legs with sciatica - I hate the hunched over look and the neck thing - its gross. I'm going to try to find chiro help - it helped me so much years back. I hope to sleep with no pillow - use to sleep that way in my 20's 30's ...a dr said elevate head gor sinus plug up - no more ! :)
Just saw this video about an hour ago. Back of my neck has been hurting all day from poor sleep and hunching over a desk for about 9 hours straight both yesterday and today. I had just woken up from a nap on my side when I saw this, and my neck still hurt. I didn’t search for this video. It showed up in my recommended vids, and I decided to give it a shot. About an hour later of laying down in this position, and my neck pain is gone. Most definitely going to be doing this a lot moving forward even if it takes me a while to get used to it. Thank you.
Thank you so much!!! I’m a college student and have developed neck problems and a bit of a hump. I get so anxious sleeping because of my positioning and switched to sleeping on my back but it wasn’t helping. This video helped explain why and I’m so excited to finally fix it and get some good sleep😭
Omg I was literally slumped forward watching this. I often have trouble falling sleep because of the subtle discomfort/pain in my neck shoulders and upper back. Laid down like you recommended and IMMEDIATELY felt this difference. Literally felt so amazing. WOW. Woke up and ran back here to share the good news. I’m even sitting up differently now instead of hunching forward. Going to keep doing other things to try and improve my posture as well while I’m out and about in my daily life but wow I didn’t realize the difference was this significant.
Amazing! I've been sleeping with no pillow at all for a coulpe weeks and I was feeling the difference but wasn't completely sure it was safe. Thank you!
@@drjonsaunders Wow I can't believe you replied! So Night 1 - I actually didn't get much sleep, tried the recommended pillow position & that was too uncomfortable. Then I tried without a pillow and that was slightly better. Anyway here goes Night 2!
I started using my pillow like this last year. I turned and twisted that pillow until I found sleep one very restless night and when I turned it lengthwise, I slept like a baby! The only problem is, I often forgot to use it this way. Thank you so much for this help. I can definitely benefit from the stretching exercises. I can't wait to rid of this horrible posture.
I just watched this video, did the stretches and lay down as described - I could tell the difference after only 10 minutes. Definitely will give this a go tonight and hopefully every night! Thanks Dr. Jon!
I was always a stomach sleeper until wearing a racetrack bra stained my traps. Suddenly I could sleep any other way except flat on my back with no pillow. Even now after my muscles healed it's the most comfortable sleep ever! I do hope it helps with my neck hump. Thank you for all the advice.
This makes so much sense - have been doing the pillow support all wrong all these years and now have loads of problems and developed sleep apnoea so going to try this out tonight
I very much appreciate the visual demonstration to comprehend how the spinal cord should and shouldn't be. Thank you for explaining in detail these tips; I'm definitely trying the sleeping and stretches soon.
I have 3 spinal injuries, 1 mid and 1 neck and a slightly pinched nerve.... I did this and the stiffness/ inflammation was less in the morning. Awesome
Thank you Dr. I feel so self conscious of my neck. Definitely want to try all your exercises and advice. I've been sleeping in a elevated position as long as I can remember. Thank you to all those who posted encouraging comments..
Funny , I just have had neck and shoulders in great pain. And yes I agree from using iPhone. But I also have a fib and dr recommended to sleep with legs elavated. I’m going to try your method of pillow longways., and try to stand and sit up. I use a walker and am hunched over it. Can you recommend how to use the walker and not hunch over??
You get used to it. I wear a FitBit to track my sleep & am amazed every morning when I see how much more soundly I sleep when on my back without a pillow. Putting a pillow under my knees helps me fall asleep & is great for the lower back. Good luck!
New mom here, I've been trying to find relief for months. The crack /popping sound i just heard sounded so satisfying when i did it. Thank you so much 🥹
I'm lying with my pillow the way you demonstrated. In 4.6 seconds, my lungs feel like they've opened right up!! So comfortable 😌 thank you so much for sharing your knowledge with us ❤🏴
Oh em gee, just changing my pillow in a different position is exactly what I needed to alleviate my back and neck discomfort when I sleep 😁 I love my chiropractor ❤️ thank you for this video!
![[MV] A leap of faith...ความเชื่อใจครั้งสุดท้าย (From "Petrichor the series")](http://i.ytimg.com/vi/U1piZH2CNXA/mqdefault.jpg)
I had a really bad neck hump, after 3 years of stretching it's completely gone, and I've been doing yoga too so it definitely does work 🤩
Thanks for sharing!!
What types of stretches and yoga would you do if you don’t mind giving an example or two. I am very you (21) and I’ve always had bad posture and I want to know how to fix it.
3 years is 3 too many 🥲
@@drjonsaunders wish i could afford a chiropractor :/ rent so expensive
What stretching and yoga do you do??
I tried this for 3 nights now. I had difficulty breathing and no doctor found the problem. It almost fixed the problem in one night! I can’t believe it! Thank you so much! 🙏🏼
Glad to hear it! :)
Same!!!! It took me 2 nights but I feel my posture is much better. It's a good start for me cause i wanted to go back into workout
How do you sleep without turning from side to side? @@failspencer4501
Omg I just found out why I have difficulty breathing....today I climbed up a hill and I was feeling like I'd collapse
This is me right now! When you try to stand up straight you can’t breathe right?? It’s like my tongue gets stuck when I exhale
This man de-spined a man to help up fix our posture. What a legend🙏🏻
😀
Can you get head pressure while standing from a neck hump I'm a 16 year old and I have had this hump since few years but I do get a bit of relief when I do few exercises for neck hump but i dont do it all the time
Wait till you see what happens to babies when they get de-livered
He used to fight in Mortal Kombat.
@@drjonsaunders lol I guess it's one way look at it
im 17, and self conscious about whether or not my neck hump looks bad...will definitely be trying this tonight, thank you!!
You got this!
Any results?
Walk around you house with a hard back book balanced on your head
I started noticing my neck staring to curve like this and I started sleeping without a pillow. It's been a few months now and it's been great! Helped my posture a lot, and no more back pain when waking up :)
Excellent!
@@drjonsaunders Should a person sleep with a pillow under the knees?
@@csmitchell2227 yeah
@@Praise- Thanks!
@@shadow4040 do like he said in the video. Slowly work your way to a thinner pillow then to none.
Dr. Saunders, your determination to respond to comments after a year later truly shows your care for people as a doctor. I just wanted to say thank you because not everyone who works in this field has this amount of persistence. I respect you and commend you at the highest.
Thank you for your kind words. :)
@@drjonsaunders thanks a lot doctor
Exactly what I was thinking- Thanks Doc! Had my husband's PCP been as dedicated, he would still be alive rather than bleeding out from a giant D. Ulcer. All Drs should be as mindful as you are, sir!
I do a lot of back workouts at the gym, and lots of stretching in my upper back at home. 2 months later my hump is much smaller!! I’ll be incorporating this too!
Great, best of luck.
Please please list what other exercises you do I’m so insecure about mine. 😭
What gym workouts do you do for your hump??
@@RinaldoMcdonaldo same!!
@@brileysmitherman1732 me too 😓
I know this is an older video but after 20yrs of looking in a microscope and working at a computer its definitely what I need. I was always a back sleeper except for the last 10yrs or so and now I realize why. Thank you Dr I'll be trying this tonight and am going to add these stretches as part of my pre workout routine.
Good luck!
I too worked with a microscope for many years , and now I have this ugly hump and a forward extended neck ! Especially noticeable in photos. I just want to cry ! I’ll be starting all of the suggestions in this helpful video ! I’ll be thrilled , even if it helps a little . I’m tired of looking like an old lady and suffering with neck pain as well ! 😢
I always struggled falling asleep because my neck was in terrible pain. I tried this method and the neck pain is immediately gone like magic.
I can't thank you enough for this..!😭❤️
Thanks for sharing!
How long it take I'm going through it now😥😥😥
Me too!
@@meliaworld a few days ago out of the blue I decided to give this “weird hack” a try. I felt instant relief, I kid you not. All the strain was lifted of my neck and shoulder, I felt good circulation going through my neck, head and later the rest of my body. I never wake up in pain or suffer from nagging neck anymore.
I have also noticed, I wake up so much better.
First, I am more refreshed. I feel good with the same amount of sleep or less than before. In the past I always woke up exhausted. Not anymore. I often woke up with pains and aches or stiffness. No more.
@@meliaworld As a fellow miniature painter, I can sympathize!
I HATE my hunched back.. I’ve gone to plastic surgeon consults who’ve given me less info that you did for free. THANK YOU
My pleasure!
How would a plastic surgeon help anyway? Besides liposuction
Plastic surgery wasn’t gone fix it….
plastic surgery is over rated
Because surgery makes them far more money than actual treating you and having you be cured!
I watched this video this night. After I positioned my pillow it took about two hours until my spine did some fleshy, wet cracks and I fell asleep. This morning I woke up and did feel way less tention and pain and after just 7 hours I am as well rested as I have not been In years. Thank you so much! ❤
Great, thanks for sharing!
I'm going to try it
Question : HOW do you keep your body from turning on to your side???? Thank you. @drjonsaunders
I'll try it today
ml@@drjonsaunders
They should teach basic stuff like this in school
100%
YES THEY SHOULD!!!! And how to cook good healthy food along with prioritizing self care. 💖💖
The sleeping position really works for me! Went to lie down for 20 minutes after watching this video with that pillow placement and felt the difference immediately afterwards. It's like a weight has been lifted off my neck and back. My mind instantly becomes clearer and the posture is so much better, it's like magic! Will definitely continue doing that and share it with my friends and family. Thank you, Doc!
Thanks for sharing!
So nice
My neck pain was immediately relieved after lying like that
But I thought studies have proven back sleeping cuts off or kinks the flow of cerebral spinal fluid to the brain which results in an increase in alzheimer's because the brain is essentially not getting the "rinse" of all daily buildup?
Wanted to share a tip given to me by my chiropractor that worked fantastically for my neck hump. Lie on your back in your bed with no pillow. Then push the back of your head into the mattress, hold for 20 seconds and do three sets in total. You can do more if you’d like, but no need for overkill. Do this just a couple of days in a row and you will see a huge difference! When I did it everyday for just over a week my neck hump was completely gone. But the key is to be consistent with it! Let me know if you give it a try and it works for you 😊
Yes good tip...activating the deep cervical flexors like this can help: th-cam.com/video/Pwzr3HxDhuo/w-d-xo.html
I quite didn't understand, can you please give more explanation
@@arjun.1751 I think you have to lay on your back, on the straight surfase like floor or bed without pillow. Then you make a move like you would push the back of your head towards floor/bed. In this moment your neck and upper back going to raise a bit, like 1 cm off surface. You hold that way for 20 sec. And repeat 3 times. This is how I understood the exercise.
This is how I sleep :) I lie down and move up until my neck hump is gone and then hold it like that!
Thank you for this tip!
I did this for about 30 minutes right after watching this video. It was quite painful because of how much I had to stretch, but I could see significant improvement in my posture immediately afterward. It was far too uncomfortable to sleep like that, but the improvement I saw from that lie-down was still there the next day! So I've been having daily lie-downs and after about five days, it's much less painful, and my posture continues to show improvement.
Great point...even laying in this position for a few minutes a day will be helpful...thanks for your comment.
Good to know!
In Alexander technique they get you to lie in a specific position for 20 minutes a day
@@drjonsaunders i did seek help by multiple chiropractors and it did help but its always so temporarily. I wake up with neck pain so i think it is the way i sleep. Problem is (i think) that during the night i move a lot. I can accidentally sleep in strange positions. Do you have any tips?
Good idea, I think I will try this, since I am afraid to sleep on my back
Its really hard to keep good posture when you're dealing with depression. I fixed my neck hump by adjusting my sleep position years ago but life hit me hard and its worse now than it was then. I'm doing better now mentally so I'm going to try again. Glad i stumbled onto this video today
You got this!
Started sleeping without a pillow and on my back after 34 years of sleeping on my side. Rolled shoulders and a curved neck have been starting to really effect not just my back and neck, but now my collarbones, neck muscles, ribs, and chest. After 2 nights sleeping with no pillow I feel a ton of relief waking up and also seem to go into deeper sleep. Thanks for the info doc. Liked and subscribed.
Thanks for sharing. :)
Thanks for sharing! I’m a big side sleeper, idek if I can fall asleep on my back but I’d really like to try cuz I’ve got a lot of back, neck, and shoulder pain, so I’m happy to hear from somebody else that it’s possible!
@@mckenzielangendorf1437 It might help to put a pillow on top of your torso if you have trouble falling asleep on your back.
Ikr I actually never slept with out pillows until I had sciatica & couldn't get comfortable one night, now I never use them I wake up in pain if I do, & if I use one it's very thin & soft but not there for any support .
@@mckenzielangendorf1437 yep, me too, I never sleep on my back and it seems really 'exposed' for my face when I do. I guess that's the hardest part of this for people like us
I'm really starting to re-think my opinion of humanity with all these doctors on youtube giving you free health advice that's just PURE GOLD. Thanks sir! You've confirmed what I suspected! SUBSCRIBED!
Thank you! :)
@@drjonsaunders Are your exercises not bad for thoracic & lumbar scolioses? I have both scolioses, more or less 20 degrees. I have no back pain. But if I sleep for 7-8 hours, my spinal cord near the waist and lower waist levels hurt. After 5-10 minutes of walking, the pain subsides.
I'm a massage therapist and I have so many clients with this problem. A lot of them have desk jobs. I always tell them about proper posture, to get a chair that will make them sit up straight, and to PUSH THEMSELF into their desk so they are not leaning into their keyboard. Also, the monitor should be eye level (Can use books or a stand) and keyboard 90 degrees with your arms. If you use a laptop, I strongly suggest getting a wireless mouse/keyboard and same thing with the screen-elevate it. Feel free to add anything.
All great tips Annette - thank you!
How should we put our books on desk?I am a student ;and after every study session I get a neck pain.Please help.
@@farhan_821 you could try getting a stand(like what someone uses to hold sheet music) and prop up your books while you study? ❤️
Thank you so much for this! It really helped me
There are some stands for laptops that make the screen get to your eye level. I got one, and it helps a lot. Also, all the rest you recommend has been helping me.
I am just starting to notice my neck & head leaning forward when I walk, I noticed in a photo a friend took of me from the side. I was surprised to see how I looked! I'm starting this TONIGHT!! Subscribed too! Thank you!
This will help as well! th-cam.com/video/_xg9z3bY90E/w-d-xo.html
I had an insanely bad posture, which I've almost fixed now. Strengthening my shoulder joint muscles and mid and lower traps has been the key. Alot of people think that you need to stretch, but actually you need to strengthen weak muscles on your upper back.
Strengthening is definitely part of the equation.
@@drjonsaunders indeed, but of course stretching the second key part
How long did it take u
What kind of strenghtening exercised do you do?
@@nothingnothing7621 the best way to strengthen is to lift weights targetting the areas that you want to strengthen. I fixed my hunched back by doing deadlifts and overhead presses.
I have been sleeping with no pillow at all, on my back and the result is amazing. Literally, I saw the result and felt so much better after two nights! Thanks for the amazing video!
Great to hear...thanks for sharing!
My sister had an accident which caused trauma to her neck, shoulders, and back. Her doctor told her to get rid of the pillow. I would have horrible soreness in my neck and shoulders each morning. Once she told me what her doctor said, I eliminated the pillow and it has helped. On occasion I have difficulty falling asleep with no pillow so I use the pillow technique that doctor talked about where there’s no pressure on the neck. I can usually fall asleep and no pain in the morning.
@Borna Fresh try putting a pillow just below your glute
@Borna Fresh
I can but wife cant from lower back pain. Do what works.
I cant even fall asleep on my back :/ any tips?
It’s acc sad that I need this and I’m a teen, I’m telling u guys it’s the phones
Mobile use is definitely a major cause....thanks for watching!
Same
@Violett Fem 🍪
Ikr
Yess my phone damaged my neck!
Watching this while on my bed and I immediately changed the position of my pillow 😂 it feels much better!
Nice!
OMG! This really works! I'm a 67 year old woman with a bad hump. I did it one night. As soon as I got up in the morning I automatically stood up straight! What a blessing you are Dr.! I'm breathing better too. I have sleep apnea, so hopefully this will help that too. I do have to say, I had trouble going to sleep b/c of the unfamiliar position, but it was totally worth it! I'm sure as i get used to it this will get better. Thank you! Thank you! You changed my life!
Thanks for your comment and share! :)
Be careful sleeping on your back with sleep apnea.
Hope your progress is still going strong ❤
What if you have severe acid reflux?
@@itskashkashi Absolutely, my snoring would wake me constantly. A defo NO for me.
I did this last night and it's the best my neck and shoulders have felt in years. Can't wait to share this with my clients! Thank you Dr. Saunders! 🙏
You're so welcome!
I have been battling with my posture for years. It's something I've become so self conscious about, and tried so many things to fix it. Being mindful, back braces, exercise, stretches, I tried them all with no improvement whatsoever. Many of these things left me feeling worse and I had almost accepted that I would be permanently slouched over. I was very skeptical when I watched this video yesterday, but tried it last night. After sleeping only one night without a pillow, I immediately feel a difference. IM NOT KIDDING! Its so hard to describe, but I just naturally was more comfortable sitting straighter than normal. Slouching too much was also uncomfortable and I found my self noticing it and correcting it more then I ever have been able to before.
I'm amazed, and so grateful I found this. Literally on the verge of tears because I feel like I can actually do something about this insecurity. Thank you, thank you, THANK YOU!
I'm so happy to hear that...all the best!
Tried this last night and it is the first time in a long time I have woken without a stiff neck and shoulders, thank you!
Great job!
I have big breasts so I tend to hunch forward. I’ve always knew there was tension in my upper back but I think I got used to the sensation and I was stuck. These exercises finally managed to stretch that part of my back I could NEVER get to move properly. Thank you so much, such a relief!a
My pleasure!
Glad I'm not alone! I think my breasts are the sole contributor to my neck and posture issues! Thanks for saying it works I hope it will for me too!
What size?
Idk how you do it. When I sleep flat on my back it feels like the weight of my boobs is creeping up towards my head and making it harder to breath. Idk how to explain it, just that they position themselves "higher" on my body and the weights wrong to "my chest opening up".
Nice. I was wondering how well this worked for those who are busty since its hard to combat a lot weight on one side of your body lol
Last night was night 3 of trying this pillow technique and it’s very difficult to sleep on my back through the whole night, but I have been waking up and getting out of bed without neck pain which is incredible. I’m also working on my posture throughout the day now since I work at a desk 40 hours a week. I really want to get rid of my neck hump, it hurts and is unattractive, but thanks to your advice, I feel like I’m finally on the right track to fix my posture. I’m also trying to do more stretching as well, so I’ve started on 15 minutes of yoga each day :)
You got this!
Have you fixed it? :)
Your amazing
Any luck? I’m on day 4 😅
Remember a round not too high pillow under your knees, it's crucial if you want to sleep on your back, i have been a side sleeper entire life, and now i can only sleep on the back, but if i forget the pillow, underneath the knees, i will wake up wit a really sore back. Flat legs/knees is not good.
I've changed my sleeping posture to the one explained for three days now. Already saw huuuuge improvement in my posture!! Thanks for sharing!
Well done!
My 4 year old was a asleep and snoring loudly while i was watching this trying to make my posture better and then i realized he was sleeping on his side so i put him on his back and instantly the snoring stopped. I’m glad i noticed it and can teach him to get used to sleeping on his back from here on out, thank you ☺️
My pleasure! :)
When m husband sleeps on his back he snores?
I had a neck hump for most of my childhood, the other kids would make fun of me and call me Quasimodo. My posture improved gradually throughout my life, I think learning how to stand up straighter and routinely putting my head back fixed it. Part of having that neck hump was also due to always keeping my head down due to low self-esteem as a kid. Glad I got over that though.
Thanks for sharing!
Hey Ben I got a question if your still around thanks
I can relate to that bad self-esteem problem. I'm doing some exercise for the hump in my back. Anything better than nothing!
@@corinneyaworski5274 Other peoples' meanness can have a very bad effect on you, if you let it.
right on ben. you’re awesome
This was SO helpful! I did 24 sessions with a chiropractor to address my neck and hump and *specifically* asked about my pillow. She just shrugged it off. 🙄 I’ve always purchased the thickest pillow to support my head (which I now know was the worst thing to do). I also have a 4” memory foam topper on my bed. Thanks to you, I can begin to correct how I sleep at night. Just subscribed!
My pleasure...and best wishes.
Thick pillows are the worst!! I bought some on accident and my dog just sleeps on them now lol. Neck position is so important while sleeping, something I notice as I get older haha.
Same lol. My dog has all of my pillows 😂
Did you had to get rid of your 4 inch memory foam topper on your bed as well?
@@gisellabeltran1281 i would love to know this too.
I'm 65 yo and 6'4" (after visiting the chiropractor). I started having a bad kyphosis 30 years ago. I tried many things, including these, and had success also with sleeping on my side with my upper arm at a right angles to my torso. That keeps the head from leaning into the torso. Also, I use a Trueback every day, which is the next best thing to a chiropractor.
Thanks for sharing!
I'm a young teen whos had this problem since covid started. IT'S THE DEVICES CUASING IT ALL. For the next generations, please focus on posture and not something stupid like video games and get out the house more ❤
This.
its simple become a ps4 player and connect to a tv 👹👹
this is so true. And side note: ur user name is great and made me laugh, specially because I watched oliver twist just yesterday.
Thank you for posting this video. I have a neck hump, frozen shoulder, headaches & backaches & I tried sleeping on my back last night with no pillow (I was already sleeping on a small cushion for a few years however it was getting lumpy).
I could feel my chest open up immediately & today the pain has lessened considerably to occassional twinges! My arm has excellent movement now with only very slight ache. I will watch the other 2 clips today as I am not used to feeling painfree without paracetamol & appreciate this. I'm very grateful 🙏
Great, thanks for sharing...all the best!
I just learned about feldenkrais moves!!! TH-cam. I promise you will thank God for this information!
Tried this last night and also threw a small pillow under my hips to not make my anterior pelvic tilt any worse. First time in 2 months i didn't wake up to change positions. Slept like a rock and it felt like the best stretch of my life this morning when I got up.
Fantastic!
You got it.
As an extra stretch your hip flexion muscles before sleep, for 3 minutes each side.
Because, when short they give a stress to your lumbal spine while lying on your back.
This is the main reason older people dont lie on their back for the night
Peter Kotlarov
I started doing this a few months back . Before that I was a side sleeper. I use a bolster under my knees and a thin memory foam pillow. It’s resulted in me sleeping for much longer periods of time. It’s really improved my sleep.
Thanks for sharing!
@@drjonsaunders thanks for the video !
Immediately after resting on the pillow as the video said I felt the tension in me shoulders relax so much that I fell asleep again 😂❤ this is so simple and so good, thanks Dr. S!
Thanks for sharing!
I’m going to start sleeping like this. Also going to do the stretches. After having a baby I noticed my posture is horrible. Been going to physical therapy and sometimes the chiropractor. I am tired of being in pain and I want to enjoy my time with my baby and play more with her, pain free!!! Thank you for these tips. I’ll post again in a few months to share my results!
Great, thank you!
@@drjonsaunders will doing these help like fix a bent neck Or is this just a upper back thing
update?
Doing this now as I watch ...I switched from a very physical job to office & it’s affected my back & caused neck hump. Before covid I was in yoga class daily lots of heart openers poses. So this sleep position reminds me of that . Thank you for the video. Yoga mat back out in the morning too .
Great...back to healthy habits! :)
Thank you SO much for this video doc. I cannot tell you how much the pillow tip helped me. I can’t believe in all my years of pain in my neck and back, no one ever told me to just….rotate my pillow. I’ve been sleeping like this about a month, but felt a difference within a few days and it just keeps getting better. My hump is significantly reduced and my posture is better, and for the first time in YEARS my neck is looser and not constantly tight and painful. No matter what stretches I did, I never got as good of results as I started getting after sleeping like this. My stretches now feel more effective and my neck is less “stuck”. I’ve been telling everyone to do this. THANK YOU, THANK YOU, THANK YOU. it genuinely changed my life and it’s so simple.
Thanks so much for sharing!
I tried this last night and a) I slept better and b) I noticed while I was driving my shoulders weren’t rounding and I was much more upright! I’ve struggled with poor posture and really working on improving it, and this helped. Thank you so much!
Glad you found it helpful. :)
Any result??
I love TH-cam. So much free information from caring people ❤
Thank you! :)
Thanks Dr and greetings from Papua New Guinea 🇵🇬
because of school on zoom i’ve developed horrible forward head posture and i’m so insecure about it :/ thank you for making this much needed video; after 5 minutes of laying down in the recommended position i already feel a lot less pressure and pain in my neck
You got this!
Don't adjust your heard to the screen, adjust the screen to you, or adjust the chair. I remind myself to hold my phone up higher instead of in my lap, training myself to not bend my neck down
I have a round pillow that fits almost between my shoulder blades and is about the same thickness as my regular pillow. This lets my shoulders drop back and helps prevent me from rolling from my back to my side . It also helps open my chest more and improves my breathing. It definitely helps prevent chronic spine hump .
Thanks for your comment!
Do you have a link to this pillow?
Yes, this doctor knows what he is talking about, I have tried to place the pillow or towel under my thoracic spine that helps opening the chest and good for my neck, thank you for sharing !
Thank you for your comment. :)
I'm struggling with my neck hump due to weight gain and also changing my sleeping habits, I'm not using pillows but now I'm sleeping with pillows due to acid reflux. Thank you for this.
My pleasure...make sure to watch part 1 and part 3 as well for best results...thanks for watching.
This dude: you MUST sleep on your back.
My sleep paralysis demons: yes. Excellent.
😴 Try to focus on the exercises/stretches in part 1, 2 and 3 if sleeping on your back isn't possible...thanks for watching.
@@drjonsaunders aw thanks for replying. I'll do that for sure! 👍
Omg SAME. If I am having a rough day or get a feeling sleep paralysis is gonna come up, I won’t sleep on my back. I’ll sleep in my cocooned safe position that I can feel as comfortable as possible in if sleep paralysis comes. I will say my sleep paralysis frequently has dropped a lot over the past 2 years though. I did start laying on my back before the sleep paralysis slowed down and it just took a lot of courage and being okay with being scared. I send you so much love!! I know it’s FREAKY!!
LMFAO this is the best position to also astral project haha
@@lemmesay put cocoa butter on the forehead, it keeps spirits away while you sleep. The only problem is it will keep your own away too, and you may need to communicate with them. Use sparingly when you’re really being bothered.
Being in this position for prolonged time gave me dizziness and vertigo. Saw cervicogenic vertigo video and it helped a lot. Thank you doctor 🎉🎉❤
Great to hear!
I have a really bad humpback and after just one sleep on my back like you showed the humpback got smaller and my neck pain was gone. Thank you so much.
Night 4 of trying to train myself to sleep on my back using this technique. I've also been using video part 3 for the same amount of time. Along with those changes I have a new work chair that actually sits up straight and I'm 6 days into a 30 day workout challenge.
My partner has already noticed a slight difference in my forward head posture apparently. I just want to mention to anyone discouraged, don't expect to spend the whole night on your back right away if you're like me and have slept on your side and stomach your whole life. I've found starting in this position and just staying in it for as long as I can each night has helped immensely, even if I end up in another position later, and I even woke up in the middle of the night for water once and was on my back! That was pretty cool.
Look for those small signs of improvement and use them to keep pushing! Anything is always going to be better than nothing when it comes to positive life changes ☺️🙏
Great advice! 👍 🙌
Has your forward head posture improved yet?
Dr. Saunders thank you for confirming that laying on your back without a pillow is beneficial for spin correction. I had been laying this way for over 4 years and it did correct my posture and the hump went away. I started using a very flat pillow when my husband and I got together and wish I never did.
I have to start over again as my posture is now hunched slightly with a hump. I also have addressed the 15 lb weight gain. Now 15 lbs lighter, I will try without the pillow again. You also need to have a very firm bed. I hate sliding into the middle of the mattress by the end of the night; firm beds are great.
Thanks for your comment and sharing...best wishes.
This WORKS. My headaches are gone, my head actually turns, my back doesn't ache anymore!
Before I stumbled on this video I had an increasingly worse neck pain for over 8 months. I was often getting dizzy and could barely turn my head left or right. I thought an ergonomic pillow would solve the problem but it only got worse.
However, the day I started to position my pillow like that the pain decreased, the stuck feeling loosened and the range of motion increased. Fast forward a couple of months and I'm back to the mobility I had years ago! I honestly can't believe it was this simple all along?!
Happy to hear this...best wishes.
Its common sense, called "good posture" ofc without it hurts
Started to sleep without pillow a year ago. First two weeks were not so fun but since then I love it.
Yes 100%...just like your first couple of hard workouts...not so fun, but then amazing...thanks for your comment. :)
Did it help though?
i find this really helpful, as I also struggle with severe scoliosis as well as the “foreword neck” , so thank you. hopefully this will ease some of my back and neck pain
Best wishes!
How's it been? It's been theee months now. Any changes?
I watch TV on the floor with my legs in tabletop position on an ottoman. I concentrate on releasing tension in my upper body. Also, I love doing a bridge which stretches my upper back. If I'm watching TV, I'm doing gentle stretches. Gonna add back sleeping and see how my posture improves. Great video!
Great...and thanks for your comment! :)
Really appreciate that you still reply to comments on this years after, tried adjusting the pillow and immediately felt the tightness in my chest and back loosen up, thanks doc!
Thanks for sharing!
Thank you from India. Been struggling with this pain for months despite physio therapy. Your technique to use the pillow length wise was God sent!! Guess the muscles needed support all night. I woke up feeling rested and refreshed and not sore after so long!
Wonderful...thanks for sharing!
Sleeping without any pillow has done so much for my neck! The first two weeks were really tough, but after that my neck was feeling soft and stretchy - not as hard and stiff like the years before :)
Thanks for sharing!
Are u sleeping on ur back?
Have you noticed the buffalo hump going
Yes
Holy! I swear I try every posture exercise, lifting or even mewing but i can't do this
When I tell people I sleep on my back and it changed my life, I always hear " I can't" ... YES YOU CAN! Your body on its back is the BEST way for everything inside you to function properly, respiratory and especially DIGESTIVE! Amazing changes in metabolism.
Thanks for sharing!
Wow, the sleeping position is smart, I'm going to bed in 15 minutes and today's the day I'm starting practicing this position. I want to get rid of my neck hump and poor posture and I will also try to keep my back straight throughout the day. I hope it helps, thank you. I'll be back in a month.
You got this!
Tried this last night and could breathe easier and felt less tension in my chest and shoulders already. Cant wait to continue this practice and learn more from your videos - thanks!
Wonderful!
Share your update dude that will be helpful 😊
Thank you doc! By simply changing the way that fluffy pillow is laid on - I feel much better!! Wow, simplicity at its best! You rock!!
Simplicity is often best...glad it was helpful. :)
Well I had neck pain for quite a while and I did your sitting down position that you showed in the video and I got this almighty crunch and no more neck pain! AMAZING!! 🙏🏻🙆🏼♀️💖
Glad it helped!
Almighty crunch
At 72 I now take 10,000 D3 +K2 . The suggestions in this TH-cam are really helping me also to lessen my poor posture. Thank you Dr Saunders❤🎉
Fantastic!
I did try sleeping without a pillow for months and I slept sooo badly, waking up like I worked all night long, super restless, it was AWFUL. Then I bought a thinner pillow and I recently started to get some rest. So I think sleeping without a pillow isn't something that works for everyone, I really wish it worked though.
Great video overall, I learned stuff that I never heard before. Thanks doc!
My pleasure...stay well!
I sleep without a pillow at all so my body is flat and then I lift my arms up above my head and just cross my arms above my head. It’s actually comfortable and helps with not only neck pain it helps my SI joint pain. If I do it a couple nights in a row I swear it realigns my spine.
Great...keep doing it!
Be careful because you could be overstretching your ulnar nerves in your arms
@@SoothsayerZ I don’t do it too often so I should be fine. 😊
I am going to do this! And I have a firm bed, so this is great for me to fix this issue. I have been having thoracic pain since a terrible accident I was in and I suffer every night sleeping. Thank you for this comment
Be careful with that, it's hard on shoulders to sleep with arms above head, it causes impingement. I wake up in that position often, somehow my arms end up over my head on their own while I'm asleep, and my shoulders are sore afterward. In one of my shoulders I'm having a lot of pain and lack of mobility, to the point in which I couldn't even use it at all for a few weeks, frozen shoulder, and had to have my daughter help me dress and bathe. I've rehabilitated it on my own using TH-cam tutorials like this one, too afraid to go in to a PT due to pandemic, and it's much improved thankfully.
I'm glad I'm not the only person who sleeps with the pillow lengthwise. It's so much more comfortable and I feel way more supported.
Thanks for watching and sharing!
After 1000s of dollars on chiropractor visit and pillow purchases, this video has helped reduce the hump while watching this .. amazing
Glad it helped!
Finally!! I always wondered why do we sleep on a pillow like most people do as intuitively felt it can cause bad posture. Also I'd reduce time with the phone as it is most often looking down in a crooked posture.
Thanks for watching!
I've had horrible neck pain and numbness in my right arm and right hand since 1987, when a chiropractor manipulated my neck and ruined it. However, I've been doing your stretching exercises and posture-correcting exercises, and it really is helping. It will never be right, but it's getting better.
Glad you found it helpful...best wishes.
@@drjonsaunders Thanks, Doc!
Been sleeping on my back even before without a pillow. I can say that i have better posture now and better sleep. Sometimes i put a pillow on my back leght wise if i am exhausted for that day and it helps. It will also prevent you from drooling while sleeping, pimples, and will give you more symmetrical face.
Thanks for watching!
Will have to try that ! I have herniated disc's that are injured from work in 1995 they are worse now affecting my legs with sciatica - I hate the hunched over look and the neck thing - its gross.
I'm going to try to find chiro help - it helped me so much years back. I hope to sleep with no pillow - use to sleep that way in my 20's 30's ...a dr said elevate head gor sinus plug up - no more ! :)
do you get sleep paralysis?
@@happylifewithziba This is an issue for me. My mom and I both get it. Haven't slept on my back for years. 😫
Just saw this video about an hour ago. Back of my neck has been hurting all day from poor sleep and hunching over a desk for about 9 hours straight both yesterday and today. I had just woken up from a nap on my side when I saw this, and my neck still hurt. I didn’t search for this video. It showed up in my recommended vids, and I decided to give it a shot. About an hour later of laying down in this position, and my neck pain is gone. Most definitely going to be doing this a lot moving forward even if it takes me a while to get used to it. Thank you.
Great to hear...thanks for watching!
Thank you so much!!! I’m a college student and have developed neck problems and a bit of a hump. I get so anxious sleeping because of my positioning and switched to sleeping on my back but it wasn’t helping. This video helped explain why and I’m so excited to finally fix it and get some good sleep😭
I hope you sleep well!
Omg I was literally slumped forward watching this. I often have trouble falling sleep because of the subtle discomfort/pain in my neck shoulders and upper back. Laid down like you recommended and IMMEDIATELY felt this difference. Literally felt so amazing. WOW. Woke up and ran back here to share the good news. I’m even sitting up differently now instead of hunching forward. Going to keep doing other things to try and improve my posture as well while I’m out and about in my daily life but wow I didn’t realize the difference was this significant.
Thanks for watching!
Wow! I'm happy for you.
Amazing! I've been sleeping with no pillow at all for a coulpe weeks and I was feeling the difference but wasn't completely sure it was safe. Thank you!
Thanks for sharing!
I love how you explain things and you show how the spine works as you show the exercises. Very helpful!
Thanks for your comment and support! :)
Ok 34 years of sleeping on my side & 13 years of a desk job later. I'm ready to give this a go. Night 1. Wish me luck, I need this pain gone!
Good luck!
@@drjonsaunders Wow I can't believe you replied! So Night 1 - I actually didn't get much sleep, tried the recommended pillow position & that was too uncomfortable. Then I tried without a pillow and that was slightly better.
Anyway here goes Night 2!
@jhimlyb did it help you?
I started using my pillow like this last year. I turned and twisted that pillow until I found sleep one very restless night and when I turned it lengthwise, I slept like a baby! The only problem is, I often forgot to use it this way. Thank you so much for this help. I can definitely benefit from the stretching exercises. I can't wait to rid of this horrible posture.
Your welcome and good luck!
I just watched this video, did the stretches and lay down as described - I could tell the difference after only 10 minutes. Definitely will give this a go tonight and hopefully every night! Thanks Dr. Jon!
Glad it helped!
Could you please give any updates if you tried it for a while😊
This is way more important than you might think
It affects breathing and digestion. Also I just noticed I have commented on thus before
Indeed.
I was always a stomach sleeper until wearing a racetrack bra stained my traps. Suddenly I could sleep any other way except flat on my back with no pillow. Even now after my muscles healed it's the most comfortable sleep ever! I do hope it helps with my neck hump. Thank you for all the advice.
My pleasure!
This works!! I've been doing it for a couple weeks and it's almost completely gone!
Fantastic - thanks for sharing!
This makes so much sense - have been doing the pillow support all wrong all these years and now have loads of problems and developed sleep apnoea so going to try this out tonight
Good luck!
Thank you very much Dr. Saunders, I always plan on going to a chiro but not anymore, I will be just following your videos
Best wishes.
Wow I found this helpful. I had pain between my shoulder blades for 2 weeks. The exercise really helped. A many thanks
Glad it helped!
Is he wanting us to lie on your back
I very much appreciate the visual demonstration to comprehend how the spinal cord should and shouldn't be. Thank you for explaining in detail these tips; I'm definitely trying the sleeping and stretches soon.
Thanks for your support! :)
@@drjonsaunders You're welcome! ☺️
I have 3 spinal injuries, 1 mid and 1 neck and a slightly pinched nerve.... I did this and the stiffness/ inflammation was less in the morning. Awesome
Great!
I appreciate you taking your time to answer our questions
My Pleasure. :)
Thank you Dr. I feel so self conscious of my neck. Definitely want to try all your exercises and advice. I've been sleeping in a elevated position as long as I can remember. Thank you to all those who posted encouraging comments..
Wonderful!
@@drjonsaundershh he first😢😮😅🎉🎉🎉😢🎉😢🎉😢🎉😢😂🎉🎉😢🎉😢🎉😢🎉😂❤❤😂🎉😮😮😅😅😅😮😢❤❤🎉🎉🎉😢😢😮😮😮😅😅😊😊
Glad this popped up today. Just what I need to help with the upper back exercises I started doing. Thank you!
Thanks for watching!
Funny , I just have had neck and shoulders in great pain. And yes I agree from using iPhone. But I also have a fib and dr recommended to sleep with legs elavated. I’m going to try your method of pillow longways., and try to stand and sit up. I use a walker and am hunched over it. Can you recommend how to use the walker and not hunch over??
@@drjonsaunders did you see Marilyne's question about walkers?
Now the only difficulty is actually SLEEPING in a different and unusual posture.
Indeed!
You get used to it. I wear a FitBit to track my sleep & am amazed every morning when I see how much more soundly I sleep when on my back without a pillow. Putting a pillow under my knees helps me fall asleep & is great for the lower back. Good luck!
This helped my back pain so much. Thank you for posting!
Glad it helped!
New mom here, I've been trying to find relief for months. The crack /popping sound i just heard sounded so satisfying when i did it. Thank you so much 🥹
Glad I could help!
I've been doing this for weeks and feel so much better! Thank you!!
Great job!
I'm lying with my pillow the way you demonstrated. In 4.6 seconds, my lungs feel like they've opened right up!! So comfortable 😌 thank you so much for sharing your knowledge with us ❤🏴
Wonderful!
Oh em gee, just changing my pillow in a different position is exactly what I needed to alleviate my back and neck discomfort when I sleep 😁 I love my chiropractor ❤️ thank you for this video!
Glad I could help!
Been suffering most of my life with this problem...lots of money spent....Thanks for this vedio
I hope you find it helpful! :)