Is your sleep position creating your pain?

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  • เผยแพร่เมื่อ 11 มิ.ย. 2016
  • #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.
  • แนวปฏิบัติและการใช้ชีวิต

ความคิดเห็น • 1K

  • @akashjss
    @akashjss 5 ปีที่แล้ว +147

    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.

  • @banelemsimango7363
    @banelemsimango7363 5 ปีที่แล้ว +534

    Oh God I can't even sleep right

  • @fatimadyyadam1331
    @fatimadyyadam1331 6 ปีที่แล้ว +954

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

    • @ZLineFitnessSantaMonica
      @ZLineFitnessSantaMonica  6 ปีที่แล้ว +21

      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
      @fatimadyyadam1331 6 ปีที่แล้ว +8

      Z-Line Fitness thank you so much😊

    • @Taemikeemt
      @Taemikeemt 5 ปีที่แล้ว +10

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

    • @ZLineFitnessSantaMonica
      @ZLineFitnessSantaMonica  5 ปีที่แล้ว +7

      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
      @AlyJiselle 5 ปีที่แล้ว

      Me too. 😬

  • @jenp27
    @jenp27 5 ปีที่แล้ว +113

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

    • @ZLineFitnessSantaMonica
      @ZLineFitnessSantaMonica  5 ปีที่แล้ว +8

      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
      @vap3modz172 2 ปีที่แล้ว

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

    • @ZLineFitnessSantaMonica
      @ZLineFitnessSantaMonica  2 ปีที่แล้ว +1

      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
      @ElisabettaAgostini 2 ปีที่แล้ว +1

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

    • @ZLineFitnessSantaMonica
      @ZLineFitnessSantaMonica  2 ปีที่แล้ว

      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: th-cam.com/play/PLnMebNieiyggNU6Cz7j451so6tZscyGBo.html

  • @stevewildeagle965
    @stevewildeagle965 5 ปีที่แล้ว +279

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

  • @ashed33
    @ashed33 5 ปีที่แล้ว +60

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

    • @mr.energy3706
      @mr.energy3706 4 ปีที่แล้ว +1

      Maybe buy a foam roller.. good for the body

    • @zeyzeydidit7990
      @zeyzeydidit7990 3 ปีที่แล้ว

      Mood

    • @toobakhan9712
      @toobakhan9712 3 ปีที่แล้ว

      Listen to quran

    • @alwaysunitg6470
      @alwaysunitg6470 3 ปีที่แล้ว

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

  • @shanicemesmain7167
    @shanicemesmain7167 4 ปีที่แล้ว +75

    Who Else Begun Watching This Video In Those Exact Positions😂

  • @briana14333
    @briana14333 5 ปีที่แล้ว +7

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

  • @Parallaxus
    @Parallaxus 5 ปีที่แล้ว +156

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

  • @parighapatil
    @parighapatil 5 ปีที่แล้ว +29

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

  • @vegurion2
    @vegurion2 4 ปีที่แล้ว +53

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

  • @tammymcquarrie7163
    @tammymcquarrie7163 5 ปีที่แล้ว +5

    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

  • @kkeen1450
    @kkeen1450 5 ปีที่แล้ว +4

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

  • @miawilliams4615
    @miawilliams4615 5 ปีที่แล้ว +4

    Invaluable information. Thanks!

  • @speedwagon3733
    @speedwagon3733 5 ปีที่แล้ว +2

    Great , great information!
    Thank you!

  • @dejioni2521
    @dejioni2521 2 ปีที่แล้ว +1

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

  • @jonofthedawnn
    @jonofthedawnn 5 ปีที่แล้ว +8

    Good video great instructions and beautiful assistance 💜😜🙌

  • @valeriabasurto5976
    @valeriabasurto5976 6 ปีที่แล้ว +389

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

    • @ZLineFitnessSantaMonica
      @ZLineFitnessSantaMonica  6 ปีที่แล้ว +43

      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
      @valeriabasurto5976 6 ปีที่แล้ว +7

      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
      @ZLineFitnessSantaMonica  6 ปีที่แล้ว +11

      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
      @Nautilus1972 5 ปีที่แล้ว +1

      Where you start ...

    • @Anastashya
      @Anastashya 5 ปีที่แล้ว +1

      Noe Hernandez 😂

  • @26Clipper
    @26Clipper 5 ปีที่แล้ว +12

    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!

  • @einstu
    @einstu 4 ปีที่แล้ว +6

    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.

  • @grade36oggg53
    @grade36oggg53 5 ปีที่แล้ว +3

    craig you;re a legend

  • @mcjade4813
    @mcjade4813 4 ปีที่แล้ว +3

    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.

  • @mayliangchiang5375
    @mayliangchiang5375 5 ปีที่แล้ว +2

    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
      @ZLineFitnessSantaMonica  5 ปีที่แล้ว

      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.

  • @TRahjey
    @TRahjey 5 ปีที่แล้ว +1

    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

  • @dianamocanu4882
    @dianamocanu4882 5 ปีที่แล้ว +98

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

    • @ZLineFitnessSantaMonica
      @ZLineFitnessSantaMonica  5 ปีที่แล้ว +3

      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
      @mumczrobyn2424 5 ปีที่แล้ว +3

      Same here

    • @dianamocanu4882
      @dianamocanu4882 5 ปีที่แล้ว

      @@mumczrobyn2424 I'm sorry

    • @ZLineFitnessSantaMonica
      @ZLineFitnessSantaMonica  5 ปีที่แล้ว +5

      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
      @maninderjeetsingh9672 5 ปีที่แล้ว

      You are right

  • @AR-ym6tf
    @AR-ym6tf 4 ปีที่แล้ว +5

    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 😖🥺

  • @sweetcaramel4750
    @sweetcaramel4750 5 ปีที่แล้ว

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

  • @kittisurrette9205
    @kittisurrette9205 5 ปีที่แล้ว

    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
      @ZLineFitnessSantaMonica  5 ปีที่แล้ว

      TH-cam 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!

  • @MsTrixxi
    @MsTrixxi 6 ปีที่แล้ว +187

    just put me in that coffin now.

    • @somesh8376
      @somesh8376 6 ปีที่แล้ว +1

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

    • @Chance8888
      @Chance8888 5 ปีที่แล้ว

      😂😂

    • @melditah6242
      @melditah6242 5 ปีที่แล้ว

      🤣🤣🤣🤣🤣

    • @Lovinglife43
      @Lovinglife43 4 ปีที่แล้ว

      💀💀rite💀💀it just hurts so bad.

    • @morebren8260
      @morebren8260 4 ปีที่แล้ว

      🤣🤣🤣🤣🤣🤣🤣😂🤣🤣🤣🤣🤣🤣🤣🤣🤣😂😂.

  • @michaelmccullough1726
    @michaelmccullough1726 5 ปีที่แล้ว +3

    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
      @AD-fi5ot 5 ปีที่แล้ว

      Did it helped?

  • @S.Lee8
    @S.Lee8 5 ปีที่แล้ว +2

    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
      @ZLineFitnessSantaMonica  5 ปีที่แล้ว

      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!

  • @billelliotdalton9730
    @billelliotdalton9730 5 ปีที่แล้ว +1

    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
      @ZLineFitnessSantaMonica  5 ปีที่แล้ว

      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.

  • @tedeharda
    @tedeharda 5 ปีที่แล้ว +5

    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
      @ZLineFitnessSantaMonica  5 ปีที่แล้ว +1

      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!

  • @alineeeeeeeei
    @alineeeeeeeei 5 ปีที่แล้ว +4

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

  • @qwerreactionqwer7562
    @qwerreactionqwer7562 5 ปีที่แล้ว +2

    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

  • @Colombella
    @Colombella 5 ปีที่แล้ว

    Great tips !thank you

  • @marsflee3815
    @marsflee3815 4 ปีที่แล้ว +40

    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
      @doreengordon1475 4 ปีที่แล้ว +1

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

    • @ZLineFitnessSantaMonica
      @ZLineFitnessSantaMonica  4 ปีที่แล้ว +1

      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
      @caryd67 4 ปีที่แล้ว +4

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

    • @michaelhorn9114
      @michaelhorn9114 4 ปีที่แล้ว +2

      Also known as a hammock!

  • @arifquadri8189
    @arifquadri8189 4 ปีที่แล้ว +15

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

  • @nikkilove6128
    @nikkilove6128 4 ปีที่แล้ว +1

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

    • @ZLineFitnessSantaMonica
      @ZLineFitnessSantaMonica  4 ปีที่แล้ว

      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!

  • @banishmybackpain343
    @banishmybackpain343 7 ปีที่แล้ว +1

    great help, easy addition to stretches and strengthening

    • @ZLineFitnessSantaMonica
      @ZLineFitnessSantaMonica  7 ปีที่แล้ว

      +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.

  • @BigEvan96
    @BigEvan96 5 ปีที่แล้ว +27

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

  • @leech1355
    @leech1355 5 ปีที่แล้ว +172

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

    • @ZLineFitnessSantaMonica
      @ZLineFitnessSantaMonica  5 ปีที่แล้ว +10

      Haha, I feel ya! Thank God for coffee.

    • @adar6360
      @adar6360 5 ปีที่แล้ว +10

      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
      @pan_jam 5 ปีที่แล้ว +10

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

    • @ZLineFitnessSantaMonica
      @ZLineFitnessSantaMonica  5 ปีที่แล้ว +2

      😂.

    • @stephanief6094
      @stephanief6094 5 ปีที่แล้ว +1

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

  • @HipnikDragomir
    @HipnikDragomir 5 ปีที่แล้ว

    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
      @ZLineFitnessSantaMonica  5 ปีที่แล้ว +1

      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.

  • @tudormiller8898
    @tudormiller8898 5 ปีที่แล้ว +1

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

  • @jenicarenee4488
    @jenicarenee4488 5 ปีที่แล้ว +37

    That 1st position is pretty much how I sleep 😧

    • @ZLineFitnessSantaMonica
      @ZLineFitnessSantaMonica  5 ปีที่แล้ว +2

      You’re definitely not the only one.

    • @michellerenee5028
      @michellerenee5028 5 ปีที่แล้ว +3

      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
      @michaelhorn9114 4 ปีที่แล้ว +1

      @@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!

  • @mandib6157
    @mandib6157 7 ปีที่แล้ว +37

    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
      @ZLineFitnessSantaMonica  7 ปีที่แล้ว +3

      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
      @IsaoSoichiro 7 ปีที่แล้ว +2

      Me too, so odd

    • @DrayWillSlay
      @DrayWillSlay 6 ปีที่แล้ว +10

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

    • @Aliens_And_Pyramids_And_Shit
      @Aliens_And_Pyramids_And_Shit 6 ปีที่แล้ว +8

      Same and i have more nightmares sleeping on my back

    • @albertoalfaro4158
      @albertoalfaro4158 5 ปีที่แล้ว +7

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

  • @nenahunt
    @nenahunt 4 ปีที่แล้ว

    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.

  • @lillychew6826
    @lillychew6826 5 ปีที่แล้ว

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

  • @shan267
    @shan267 5 ปีที่แล้ว +3

    Tell us the correct position for shoulder blade relief , please

    • @ZLineFitnessSantaMonica
      @ZLineFitnessSantaMonica  5 ปีที่แล้ว +1

      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!

  • @Rellinois
    @Rellinois 6 ปีที่แล้ว +64

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

    • @ZLineFitnessSantaMonica
      @ZLineFitnessSantaMonica  6 ปีที่แล้ว +11

      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
      @Rellinois 6 ปีที่แล้ว +4

      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
      @ZLineFitnessSantaMonica  6 ปีที่แล้ว +4

      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
      @leldep.2117 5 ปีที่แล้ว +1

      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
      @ZLineFitnessSantaMonica  5 ปีที่แล้ว +5

      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.

  • @suewright1299
    @suewright1299 4 ปีที่แล้ว

    Very many thanks indeed, so very helpful.

  • @defan2105
    @defan2105 5 ปีที่แล้ว

    Thank you very much. What a blessing.

  • @fuckyoufuckingweb
    @fuckyoufuckingweb 5 ปีที่แล้ว +5

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

  • @UndercoverSpill
    @UndercoverSpill 7 ปีที่แล้ว +4

    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
      @ZLineFitnessSantaMonica  7 ปีที่แล้ว +1

      +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
      @UndercoverSpill 7 ปีที่แล้ว +1

      definitely will keep trying

  • @patcerulean3093
    @patcerulean3093 4 ปีที่แล้ว +2

    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

  • @tiennghe7143
    @tiennghe7143 5 ปีที่แล้ว +2

    Thank you so much , very helpful

  • @anthonyward2433
    @anthonyward2433 6 ปีที่แล้ว +3

    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
      @ZLineFitnessSantaMonica  6 ปีที่แล้ว

      +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.

  • @elizabethjoseph1620
    @elizabethjoseph1620 5 ปีที่แล้ว +43

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

    • @ZLineFitnessSantaMonica
      @ZLineFitnessSantaMonica  5 ปีที่แล้ว

      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
      @ZLineFitnessSantaMonica  4 ปีที่แล้ว

      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.

  • @Farah-ij4qf
    @Farah-ij4qf 5 ปีที่แล้ว +2

    Thank you for this video doctor

  • @leighmackay7486
    @leighmackay7486 5 ปีที่แล้ว

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

  • @angela.m7862
    @angela.m7862 6 ปีที่แล้ว +4

    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
      @ZLineFitnessSantaMonica  6 ปีที่แล้ว

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

  • @healthclues3831
    @healthclues3831 6 ปีที่แล้ว +7

    Nice presentation

  • @zozz192
    @zozz192 4 ปีที่แล้ว

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

    • @ZLineFitnessSantaMonica
      @ZLineFitnessSantaMonica  4 ปีที่แล้ว +1

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

  • @LLCoolBeans86
    @LLCoolBeans86 4 ปีที่แล้ว +1

    Thank you!

  • @jandjhirst
    @jandjhirst 4 ปีที่แล้ว +3

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

    • @ZLineFitnessSantaMonica
      @ZLineFitnessSantaMonica  4 ปีที่แล้ว +2

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

    • @jaytee2642
      @jaytee2642 4 ปีที่แล้ว

      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
      @ZLineFitnessSantaMonica  4 ปีที่แล้ว

      @@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.

  • @atirx7317
    @atirx7317 7 ปีที่แล้ว +59

    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
      @ZLineFitnessSantaMonica  7 ปีที่แล้ว +15

      +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
      @79mikeotto 5 ปีที่แล้ว +3

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

    • @celesterincon791
      @celesterincon791 5 ปีที่แล้ว +1

      Atir X I sleep like that naturally

    • @slasaus1
      @slasaus1 5 ปีที่แล้ว

      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
      @knnynn 4 ปีที่แล้ว

      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

  • @ArtisticMysticSoul
    @ArtisticMysticSoul 4 ปีที่แล้ว +1

    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!

  • @gregstiles3024
    @gregstiles3024 4 ปีที่แล้ว

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

  • @fifisdlo6079
    @fifisdlo6079 4 ปีที่แล้ว +4

    Caught myself watching this on 1 of the bad positions

  • @Canuckster1169
    @Canuckster1169 4 ปีที่แล้ว +14

    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.

  • @bloodbrothers1779
    @bloodbrothers1779 5 ปีที่แล้ว +1

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

  • @thamdinh1227
    @thamdinh1227 5 ปีที่แล้ว +1

    Thank you.

  • @vegan4theanimals2
    @vegan4theanimals2 4 ปีที่แล้ว +3

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

  • @deanmiah4186
    @deanmiah4186 5 ปีที่แล้ว +10

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

    • @ZLineFitnessSantaMonica
      @ZLineFitnessSantaMonica  5 ปีที่แล้ว +3

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

  • @bethn6620
    @bethn6620 5 ปีที่แล้ว

    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
      @ZLineFitnessSantaMonica  5 ปีที่แล้ว

      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: th-cam.com/video/BQpG_DNxuZQ/w-d-xo.html or th-cam.com/video/iKYS0jzZ68s/w-d-xo.html. Hope all that helps!

  • @oneritchie
    @oneritchie 5 ปีที่แล้ว

    Thank you for this video. I watched it last night, tried the pillow between my legs and changed to a back position after I woke up with the pillow under my legs. Felt immediate relief in my lower back. Unbelievable

    • @ZLineFitnessSantaMonica
      @ZLineFitnessSantaMonica  5 ปีที่แล้ว

      Glad you watched and sooo glad it helped! I appreciate you letting us know too.

  • @sebp400
    @sebp400 5 ปีที่แล้ว +3

    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.

  • @laurentaylor856
    @laurentaylor856 5 ปีที่แล้ว +12

    Well we are fuked arnt we 😂

  • @AutumnBaby004
    @AutumnBaby004 4 ปีที่แล้ว

    THANK YOU! THANK YOU! THANK YOU!

    • @ZLineFitnessSantaMonica
      @ZLineFitnessSantaMonica  4 ปีที่แล้ว

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

  • @kewlade719
    @kewlade719 4 ปีที่แล้ว +1

    Wow thanks!

  • @mandh14
    @mandh14 5 ปีที่แล้ว +9

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

  • @jillianelise5
    @jillianelise5 4 ปีที่แล้ว +4

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

  • @asavannah7439
    @asavannah7439 5 ปีที่แล้ว

    Thank you for the great tips👍

  • @Abmartinez977
    @Abmartinez977 5 ปีที่แล้ว

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

  • @lizn9324
    @lizn9324 7 ปีที่แล้ว +3

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

    • @ZLineFitnessSantaMonica
      @ZLineFitnessSantaMonica  7 ปีที่แล้ว +4

      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
      @mariachigonero7830 5 ปีที่แล้ว +1

      Thanx

    • @ZLineFitnessSantaMonica
      @ZLineFitnessSantaMonica  5 ปีที่แล้ว

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

  • @Geoffrey454
    @Geoffrey454 6 ปีที่แล้ว +8

    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
      @lawb4meify 5 ปีที่แล้ว +1

      It just takes practice

    • @lawb4meify
      @lawb4meify 5 ปีที่แล้ว +1

      Uppp...he just said the same things

    • @mercedesbends4111
      @mercedesbends4111 5 ปีที่แล้ว

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

  • @jedlimen123
    @jedlimen123 4 ปีที่แล้ว

    GREAT! Thank you!!!

  • @rufinosmuse2982
    @rufinosmuse2982 5 ปีที่แล้ว

    Great information, thank you! :)

  • @FluencyFirstEnglish
    @FluencyFirstEnglish 6 ปีที่แล้ว +5

    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
      @davina845 6 ปีที่แล้ว

      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
      @ZLineFitnessSantaMonica  6 ปีที่แล้ว

      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
      @M3rVsT4H 5 ปีที่แล้ว

      ​@@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
      @ZLineFitnessSantaMonica  5 ปีที่แล้ว

      😂

  • @TheDrnknmnky
    @TheDrnknmnky 4 ปีที่แล้ว +4

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

  • @janicecrose376
    @janicecrose376 2 ปีที่แล้ว +1

    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.

  • @sko6
    @sko6 5 ปีที่แล้ว

    Great info. Will try it.

    • @ZLineFitnessSantaMonica
      @ZLineFitnessSantaMonica  5 ปีที่แล้ว

      Thanks for watching and the kind feedback. Let us know how it helps.

  • @edwintapia7339
    @edwintapia7339 4 ปีที่แล้ว +6

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

  • @danielstaples982
    @danielstaples982 4 ปีที่แล้ว +3

    All my sleeping positions are bad so I'll just never go to bed any more.

    • @hph0ungg107
      @hph0ungg107 3 ปีที่แล้ว

      Daniel Staples Ha Ha... me 2

  • @glynmaranan5316
    @glynmaranan5316 5 ปีที่แล้ว

    thank you for this info.

    • @ZLineFitnessSantaMonica
      @ZLineFitnessSantaMonica  5 ปีที่แล้ว

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

  • @DonizElias
    @DonizElias 5 ปีที่แล้ว +1

    Thank you for the information.

  • @huzainIbrahim
    @huzainIbrahim 5 ปีที่แล้ว +13

    She wasn't sleeping😴😁😁😁

    • @ZLineFitnessSantaMonica
      @ZLineFitnessSantaMonica  5 ปีที่แล้ว +6

      Haha! Actually, she almost did fall asleep cause our baby had kept us up all night.

  • @ally8828
    @ally8828 5 ปีที่แล้ว +3

    1:00 yo that's how I sleep

  • @keziathomas4459
    @keziathomas4459 5 ปีที่แล้ว

    Omg this applied so much to me cause this is my exact sleeping position.

    • @ZLineFitnessSantaMonica
      @ZLineFitnessSantaMonica  5 ปีที่แล้ว

      That position gets all of use. I still like to lay like that for a minute, then switch to the other side for a minute, then I go to my back to finally get to sleep. It's just that that first position feel so good, but it's just so bad for you.

  • @TheLegendNewton
    @TheLegendNewton 4 ปีที่แล้ว

    Woke up with a bad back this morning then TH-cam recommends this video to me. Sometimes the algorithm works!