2 Sleeping Positions You Must Avoid.

Bob & Brad
19 Mar 201811:23
EducationalLearning
32 Likes 10 Comments

TLDRIn this informative video, physical therapists Bob and Brad discuss the importance of proper sleeping positions to avoid pain and discomfort. They highlight two positions to avoid: sleeping prone (on your stomach) and laying on your shoulder (sideline). For prone sleepers, they note the risk of neck and shoulder issues, while sideline sleepers can experience shoulder pain and back problems. The therapists offer solutions for sideline sleepers, such as using pillows to support the neck and arm to maintain a neutral spine position, and recommend a sleep roll for additional lower back support.

Takeaways
  • 💤 **Avoid Prone Sleeping**: Sleeping on your stomach can lead to neck pain and headaches, as it puts the neck at an end range and can disrupt the natural curves of the spine.
  • 🛌 **Side Sleeping Issues**: Laying on the shoulder can cause shoulder problems due to the joint relaxing and potentially subluxing, leading to pain.
  • 🔄 **Maintain Spinal Alignment**: The spine should maintain a neutral position with its natural curves to avoid discomfort and pain, especially during sleep.
  • 💡 **Use of Support Pillows**: Utilize pillows to support the neck and maintain its neutral position, especially when sleeping on your side to prevent neck strain.
  • 🤕 **Headaches and Prone Sleeping**: A higher incidence of headaches is reported among those who sleep prone, possibly due to neck strain.
  • 🛏️ **Adjustments for Side Sleepers**: To alleviate shoulder pain, adjust your position so you're not directly on the shoulder joint, but rather on the meatier part of the shoulder.
  • 🧘‍♂️ **Sleep Rolls**: For lower back support, consider using a sleep roll or a rolled towel to prevent the spine from sagging when sleeping in a sideline position.
  • 🤗 **Memory Foam Neck Support**: Memory foam pillows with a gap for the neck can provide neutral support and prevent neck sagging, offering a comfortable sleeping solution.
  • 💆 **Alternative Neck Support**: If a memory foam pillow is not suitable, a towel roll can be used to fill the gap under the neck and maintain a neutral position.
  • 🚫 **No Solutions for Prone**: While there are no solutions provided for prone sleeping in the script, it is recommended to avoid this position for a pain-free sleep.
  • 💌 **Subscribe for Health Tips**: The speakers encourage viewers to subscribe to their channel for daily videos on staying healthy, fit, and pain-free.
Q & A

  • Who are Bob and Brad, and what is their profession?

    -Bob and Brad are physical therapists who are known as the most famous physical therapists on the internet, according to their own opinion.

  • What is the main topic of discussion in the video?

    -The main topic of discussion is two sleeping positions that one must avoid to prevent pain and discomfort during sleep.

  • Why is the timing of the discussion on sleeping positions relevant?

    -The timing is relevant because Bob and Brad have just gone through daylight savings time, which affects sleep patterns and can cause discomfort or pain due to the change in sleep duration.

  • What are the common areas that become irritated and painful during the night?

    -The most common areas that become irritated and painful throughout the night are the neck, shoulder, and back.

  • What is the 'loose pack position' that Bob and Brad refer to?

    -The 'loose pack position' refers to the ideal alignment of joints in the body, where they are not at the end range of motion, which helps to prevent discomfort and pain.

  • What is the first sleeping position discussed that should be avoided?

    -The first sleeping position discussed that should be avoided is prone sleeping, or laying on one's stomach.

  • What issues can arise from sleeping in the prone position?

    -Sleeping in the prone position can cause the neck to be at an end range, leading to discomfort and pain. It can also result in headaches throughout the day or week and potentially pinch the brachial plexus, causing numbness or tingling in the arms.

  • What is the second sleeping position discussed and how can it be problematic?

    -The second sleeping position discussed is the sideline position, where one lays on their shoulder. This position can cause pain by putting pressure on the ligaments and capsule in the shoulder, potentially leading to subluxation or shoulder joint issues.

  • How can one modify the sideline sleeping position to reduce pain?

    -To reduce pain in the sideline position, one can use a thicker pillow to support the neck and head, ensuring the neck is in a neutral position. Additionally, a rolled towel or a sleep roll can be placed under the lower back for support, and the shoulder should be positioned in a 'loose pack position' to avoid end range.

  • What are some solutions for managing shoulder pain when sleeping on your side?

    -To manage shoulder pain when sleeping on your side, one can create a 'canal' in a pillow or use a throw pillow for the arm to reduce pressure on the shoulder. Alternatively, using a pillow to support the arm in a loose pack position or a memory foam pillow with a gap for the neck can also help.

  • What is the conclusion of the discussion on sleeping positions?

    -The conclusion is that the prone sleeping position should be avoided as there are no solutions to make it comfortable, while the sideline position can be managed with several solutions to prevent pain and discomfort.

Outlines
00:00
😴 Discussing Sleep Positions and Pain

Bob and Brad, two physical therapists, introduce themselves and set the stage for a discussion on two sleeping positions that should be avoided to prevent pain. They emphasize the importance of good sleep and the common issues related to neck, shoulder, and back pain. They explain the concept of 'loose pack position' for joints and the importance of maintaining the natural curves of the spine for a comfortable sleep.

05:01
🛌 Prone Sleeping and Its Risks

The first sleeping position discussed is prone sleeping, which is laying on the stomach. Bob and Brad explain why this position is problematic as it causes the neck to be at an end range, leading to discomfort and potentially headaches. They mention their informal survey that linked prone sleeping with a higher incidence of headaches. They also discuss how this position can cause numbness or tingling in the arms due to pressure on the brachial plexus.

10:03
💤 Side Sleeping Position and Adjustments

The second position discussed is side sleeping, often referred to as 'sideline'. Bob and Brad explain the potential issues with this position, such as shoulder pain and lower back strain. They offer solutions to make side sleeping more comfortable, including adjusting the body position to avoid putting pressure on the shoulder joint and using a sleep roll or towel to support the lower back. They also demonstrate how to use pillows strategically to maintain the neck's neutral position and alleviate shoulder pressure.

🛏️ Alternatives for Comfortable Sleep

In the final paragraph, Bob and Brad summarize the two positions to avoid: prone and side sleeping without proper support. They reiterate the solutions for side sleeping and emphasize that while there are no solutions for prone sleeping, side sleeping can be made more comfortable with the right adjustments. They conclude by thanking the viewers for watching and taking care.

Mindmap
Keywords
💡Physical therapists
Physical therapists are healthcare professionals who assess, diagnose, and treat individuals with health-related movement or functional issues. In the context of the video, Bob and Brad, who identify themselves as physical therapists, are discussing sleeping positions and their impact on health and pain, offering advice based on their expertise.
💡Sleeping positions
Sleeping positions refer to the way a person lays down to sleep, which can have significant effects on their health, comfort, and potential pain. In the video, the hosts discuss two sleeping positions to avoid due to their association with pain in the neck, shoulders, and back.
💡Daylight savings time
Daylight savings time is the practice of setting the clocks forward one hour from standard time during the warmer months, typically resulting in one less hour of sleep. In the video, the hosts mention the change in daylight savings time as a timely context for discussing sleep quality and the importance of good sleeping positions.
💡Pain
Pain is an unpleasant sensory and emotional experience associated with actual or potential tissue damage. In the video, the hosts focus on how certain sleeping positions can lead to pain in the neck, shoulders, and back, and they provide advice on how to avoid such discomfort.
💡Loose pack position
The loose pack position refers to the anatomically neutral alignment of joints, particularly in the spine and neck, where the body's natural curves are maintained without being overstretched or compressed. In the context of the video, the hosts explain that maintaining the loose pack position is important for avoiding pain while sleeping.
💡Prone sleeping
Prone sleeping is the position where a person sleeps face down, often with a pillow. This position is discouraged in the video because it can cause the neck to be at an end range, leading to pain and discomfort, and can also result in headaches throughout the day.
💡Sideline sleeping
Sideline sleeping refers to sleeping on one's side, which is a common sleeping position. However, the hosts in the video caution that if done incorrectly, such as laying directly on the shoulder joint, it can lead to shoulder pain and discomfort. They provide solutions to make sideline sleeping more comfortable and less likely to cause pain.
💡Brachial plexus
The brachial plexus is a network of nerves that originates from the spinal cord in the neck and runs down each arm. In the video, it is mentioned that sleeping in certain positions, like prone, can put the brachial plexus at end range, potentially causing numbness or tingling in the arms.
💡Neutral spine position
A neutral spine position is when the spine maintains its natural alignment with a gentle curve in the lower back (lordosis) and an outward curve in the upper back and neck (kyphosis and cervical lordosis). The hosts emphasize the importance of maintaining this position while sleeping to prevent pain and discomfort.
💡Cervical pillow
A cervical pillow is a type of pillow specifically designed to support the neck's natural curve when sleeping. It is used to maintain the neck in a neutral position, reducing strain and potential pain. In the video, the hosts discuss using cervical pillows or other means to keep the neck aligned properly during side sleep.
💡Sleep roll
A sleep roll is an accessory designed to provide support to the lower back when sleeping on your side or back. It helps maintain the natural curves of the spine and can alleviate pain associated with certain sleeping positions. In the video, the hosts recommend using a sleep roll or a rolled towel to support the lower back and prevent discomfort.
Highlights

Bob and Brad, renowned physical therapists, discuss two sleeping positions to avoid for a pain-free night.

Poor sleep can lead to discomfort and pain, particularly in the neck, shoulder, and back areas.

The 'loose pack position' is ideal for joints, avoiding end-range positions that can cause discomfort.

Sleeping prone (on your stomach) is discouraged as it pushes the neck to an end-range position and can cause headaches.

Prone sleeping can lead to numbness or tingling in the arms due to pressure on the brachial plexus.

Side sleeping (sideline) can cause shoulder problems if the shoulder joint is not properly supported.

To alleviate sideline shoulder pain, adjust your position to lie on the meatier part of the shoulder.

A rolled towel or a sleep roll can be used to support the lower back and maintain spinal alignment while side sleeping.

For side sleepers, using a thicker pillow or creating a 'canal' with a smaller pillow can reduce shoulder pressure.

Avoid crossing the arm over the body while side sleeping to prevent shoulder and neck discomfort.

Memory foam pillows with a gap for the neck can provide neutral positioning and comfort for side sleepers.

A cervical roll can be used as an alternative to maintain neck alignment and prevent sagging while sleeping on your side.

Bob and Brad offer practical solutions to common sleeping issues, promoting a healthier and more comfortable sleep experience.

The physical therapists emphasize the importance of maintaining a neutral spine position for a good night's sleep.

Education on proper sleeping positions can help individuals understand and address their pain complaints.

The discussion on sleeping positions is timely, especially after the daylight savings time change that affects sleep patterns.

Bob and Brad's channel provides daily videos on staying healthy, fit, and pain-free, catering to a wide audience interested in wellness.

Transcripts

Browse More Related Video

6 Best Low Back Stretches For MAX Pain Relief (Every Position)

How to Sleep After Shoulder Surgery | Rotator Cuff Repair, Shoulder Replacement, Labral Tear, Injury

BEST sleeping position to FIX Neck Hump, Hunchback, or Forward Head Posture | Dr. Jon Saunders

Fix Hunchback Posture While You Sleep (UPDATED)

5 Best Stretches For Low Back Pain In Bed. Do Daily.

STOP Back Pain Without Exercises: For Older Adults

Rate This

5.0 / 5 (0 votes)

Thanks for rating:

Related Tags
SleepingPositionsPhysicalTherapyPainReliefHealthTipsBackPainNeckPainShoulderPainSleepHealthHealthChannelEducationalContent