Fix Hunchback Posture While You Sleep (UPDATED)
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- Опубліковано 17 тра 2024
- Learn how to fix hunchback posture while you sleep in this video! If you sleep face up, face down, or on your side, you’ll learn the best sleep positions to prevent your hunchback posture from getting worse!
CHAPTERS
00:00-Intro
00:28-Causes of Hunchback Posture
01:11-Sleeping Face Up
03:48-Sleeping on Your Side
04:36-Sleeping Face Down
06:31-Before Sleep Tip
07:38-Closing
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At Upright Health we give you strategies and research to get your life back.
With principled functional training, we believe everyone can beat chronic pain and get strong, mobile, and resilient.
Our home training programs help you troubleshoot and train your body safely. We help you tear down fear and build up muscle. We help you think right, move right, and feel right.
Matt Hsu's own battle with chronic pain from the age of 16 in his feet, knees, hips, back, shoulders, elbows, forearms, wrists, hands, and head gives him a uniquely thorough understanding of musculoskeletal pain, the ways in which it can undermine an entire life, and the mental and physical hurdles that keep people from getting out of it.
When not filming videos, he's working out in the living room, surfing, learning dance or gymnastics moves, or riding a bike with his son in tow.
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ABOUT THIS VIDEO
In this video you'll learn the best sleeping positions if you have hunchback posture. These hunchback posture correction tips will prevent your posture from getting worse and will help you fix your posture while you sleep. You'll also learn a simple hunhcback posture tip to help you while reading in bed!
#HunchbackPosture #GoodPosture #UprightHealth
What tips do you have for getting a good night's sleep? Drop me a comment! 👇
👉Fix Your Hunchback with the Hunchback Fix Program: www.uprighthealth.com/hunchback
Good video, thanks. To sleep well, I eat no later than 5pm. Drink water so I don't dehydrate durinig night.Blackout mask. Blackout curtains. Blue-block glasses, and slowdown as 10pm nears. Decisively resolve conflicts. No alcohol. Decaf coffee. Daily exercise. Ice bath 3 mins each morning. Working on back exercises for psoras muscles - has almost cleared minor back ache in a few weeks, greatly helping sleep. Thanks again - I put away one of my pillows because of it.
Absolutely!
I have been working to correct my posture for a few years now and have strengthened my back a lot. I was a side sleeper and always had issues in shoulders and thoracic spine area. So I have also mostly trained myself to sleep on my back. I now sleep with no pillow and have recently even ditched my headboard for the option to hang just the top of my skull off of my mattress. It feels great to me and I sleep well. Am I crazy?
Hello Sir, would you recommend sleeping on the floor?
I have been doing this for a while, but someone told me recently that I would regret doing this (sleeping on floor), when I got older, I am 40 years old.
Thank you for your time.
Hello Sir, would you recommend sleeping on the floor?
I have been doing this for a while, but someone told me recently that I would regret doing this (sleeping on floor), when I got older, I am 40 years old.
Thank you for your time.
go pillowless to achieve immortality
Bro I sleep with a pillow on the top on my head, my head in on the mattress.
@@guyfromfortnite6308 😅😅😅😅
Always used a blanket as a pillow A small one since I was a baby. I can’t use a pillow. It hurts . They are to large and uncomfortable 🥴.
I never slept well with pillows
I lay on a few folded towels when staying at hotels since those pillows are always huge
Your hunchback and shoulder fix programs fixed a years-old shoulder pain in just a few weeks. Can't thank you enough. I had given up on my shoulder being pain free...🙏🏻🙏🏻🙏🏻
Did you donate 50 dollar?
@@adamdanial3061 no, she donated 49,99
Just 1 cent shy! 😅
THANKS SO MUCH!
WAIT U CAN DO THISS??
Thank you so much for mentioning the ab exercises, tight lumbar, and hip flexors! I am a licensed massage therapist and I mention this to my clients all the time. They are always amazed at how good they feel after I help them stretch out. They actually feel (and look) a bit taller because a good bit of that muscular pressure has been released in the session. They say I'm a miracle worker, but the truth is that we aren't taught the proper way to care for ourselves as we grow up. I hope your channel continues to grow so that you can reach more people and help them learn how to properly care for themselves and improve their health.
i love this comment!! god bless physical terapy! we really don’t take of ourselves. thank you guys for sharing your knowledge
Come to canada please, we need you!
How should one stretch? I have annoying lower back pain and have always wanted to get a massage. I’ve asked people but majority of them say my lower back is weak. My lower back arguably hurts due to gym.
Excellent thanks 🛌
What timestamp is it mentioned?
I’m a side sleeper
And I noticed that I tend to really curl into that fetal position
Sometimes so much my head is practically off the pillow
Thank you for this advice !
Did u know that side sleeping makes your face unsimetrical?
@@cokta006 haha wtf 😂 i see it
@@cokta006 that explains a lot lol
@@cokta006 I have noticed that as well, especially when you prefer a certain side
@@cokta006 yes :(
It's permanent and fixable with surgery I think
I was a front sleeper my entire life, and was developing a serious dowager’s hump. Learning to sleep flat on my back has been hard, but I’m getting there a few weeks in now, and the hump is going. I advise stacking pillows NEXT to you to help you feel cosier, if you’re used to sleeping on your front or side. I also recommend upper back strengthening and stretching, start gently and build up slowly.
When I was 19 I spent several months in a hip to toe cast (compound fracture from motorcycle vs car accident) so I HAD to sleep on my back. I've now (several decades later) begun sleeping on my side. To help get back to back sleeping I've used a king-size pillow alongside from my shoulder to hip. I lay on my side and settle back a bit against the pillow. I'm not fully on my side or back but nothing feels strained. And it does feel cozy ; )
thank you! it’s good to see that someone is able to overcome this! I try to sleep on my back but I either can’t fall asleep or have sleeping paralysis. I feel so discouraged but your comment motivates me to try more
@@rainbowgirl949494 😭 same that’s why i stopped sleeping on my back due to sleep paralysis. How has it been going for you?
@@_anaaaaa because of my worsening scoliosis I tried it again & first time in my life I could sleep on my back without any problem. in the morning I ended up on my side but it’s still a success.
also someone told me that what helped her is taking natural (!!) sleeping pills. she took it for a very short time & later she could sleep on her back without the pills too
We Muslims follow the sunnah of Prophet Muhammad (saw) in which the best position for sleeping is to the side. Alhamdullilah even after 1400 years of research, this side position still appear to be the best.
Remember, as with anything in Life, it takes time. Don't expect instant results in one week. This will take a few weeks for your Body to adjust to and get comfortable to.
To achieve any goal in Life, you need discipline, persistence and consistency. You can't give up half way because the results are taking time. Good luck to all my fellow Human Beings.
I am now giving my super thick pillow *side eye.*
I love how when he gives his explanation - they are explained as if we should know this already because it is actually common sense. I love this channel!
*Sleeps on back to fix posture
Sleep Paralysis Demon: "lol aight, BET"
Every time I try to sleep on my back, I experience sleep paralysis lol. I'm gonna keep trying though.
Jesus Saves🙏🏽❤️ Romans 10:9
@@voidcheque7019 what does it feel like? never happened to me
@@rbatz I'm really curious too, i've never had it before
i actually did this a couple years ago...and removed using pillows altogether...really works...my dowagers posture is now gone...takes a lil getting used to but its actually much more relaxing to sleep withoit than with a pillow
Did you ever experience upper back pain when sleeping without a pillow? That happens to me, like I'm doing a workout in my sleep.
@@ghihbgyu This will happen until you train your muscles to get used to being in that position for a prolonged period of time. Your back will be a bit sore each morning until you get used to it.
It's gone?! I have a horrible back hump and am trying everything to fix it. I feel hideous!
So ive been doing my own research on how to fix my posture for the past month or two. Your video is a great accumulation of all the knowledge ive learned. Other than the pillow neck stuff at the beginning. I did not know that and can't wait to give it a try.
Watching this at midnight, in bed, was everything. I learned new things and other things were reaffirming what I naturally feel like. Tight. Thanks
No idea how much I thank you for this video. I was suffering from bad posture for really long time. Your technique fixed everything like magic. Never knew the problem was caused by wrong sleeping picture for such long time. Now I feel great comfort. I searched this video again to thank you. Thank you & thanks again. God bless you🙏☺️
Hello introverted tall people. We all know why WE'RE here.
At least I’m not alone in the struggle lol
Thank you brother. Best posture fix video that has worked for me so far.
I have suffered for years from 10-12 chronic tension headaches a month which, it turned out, were the result of cervical arthritis aggravated by poor sleeping posture with much pillow support. I'm now sleeping with a rolled-up towel behind my neck and have taught myself to sleep on my back. My headaches are all but gone!
This is the best sleeping position video I've seen! Thanks for sharing!!
Those of us that are curvy do well with using pillows to create the neutral position. This is especially true for those of us that sleep on our sides. I started with a pillow between my knees years ago and quickly realized that my long legs meant that my feet were left dangling at an unnatural position, and it was putting a new pain in my hip as a result. As I have gone along, I find myself adding more specific pillows to "brace" my body into neutral for sleep. I have a nightly system now that involves 5 pillows and it just might grow to 6. I now sleep like a rock and never wake up with those strange back pains anymore. It's a fair trade but all the mismatched pillows took a bit to visually get used to. Now it's a whole 'thing' to make sure that the pillowcase covers remain different, otherwise I wouldn't know what pillow was supposed to go where.
Thank you for including sleeping face down. So many people just talk about it being bad in general, but when I'm very anxious it's the only position that gives me any sleep at all!
I will never understand how people find sleeping face down comfortble lol. That's the most uncomfortable sht ever
@@maxbergman9430 Nah, you get a big floofy pillow in your face
@@drdoctor9733 and how do you breatheee?
@@alisonmccain With my lungs
@@drdoctor9733 nah but like legit, how tf do you breath. That shit makes no sense to me man
I'm a stomach sleeper and always have lower back pain. Gonna try that extra pillow tonight under my hips
Enjoy a better night's sleep!
Also, partial sit-ups, crunches, I prefer Twist-ups. MAJOR relief of lower back pain once you strengthen your abdominal area!
@1:20 Me: lying down with two pillows at the back of my head with a double chin posture staring at my phone as I watch this vid
LoL Same here 😂😂😂
I had really bad upper back pain recently and was looking for things to fix my posture because of it. I had one of those thick neck pillows and when I'd wake up I'd be in so much pain. Now l never thought that was making it worse but I switched it to a small pillow like he said. Game changer. Woke up with way less pain and actually the hump has gotten better!! Thank you thank you for this video!!
your voice is so soothing yet your video is so fun!! great video :’)
So much excellent information! I used to sleep without a pillow and am trying to get back to that practice. However I am finding flat pillows work somtimes and more flexible are good to have available. So much knowledge on so much ypu share!
Matt, I just found your channel and love the content. This is the self help info I've been looking for! I have a specific question regarding the neck. How do I keep the "natural" curve in my neck while sleeping like this and doing the exercises seen in How To Fix Hunchback Posture In 3 Minutes? My doctor thinks the discomfort in my arm is from a pinched nerve and my straight neck. He gave me one of those travel pillows to use to try to get my neck back into a curve while I sleep. It worked but now on my quest for no neck/back pain I don't want my straight neck and arm pain to come back 😬
Videos like these are one of the treasures of the internet. Thank you!
I'm grateful for your support!
You provide such helpful advice. I really appreciate your knowledge and attitude. An extra plus is the “bed head” for this episode. Thank you so much❤
I don't save a lot of videos. I'm saving this one
Thank you so much for sharing this. I‘ve been trying what you said for a few days now and already feel like it’s much easier for me to maintain a straight forward facing position without it feeling exhausting too quickly
Watching this video is like reading a book in which the author makes you feel understood. 4:26 ameeeeen! I used to sleep in a semi fetal position and when I began sleeping straight head to toe while on my side I noticed a MAJOR difference. I was just listening to my body! This totallllyyyy justified that change with solid evidence!
Always insightful brother, thanks.
Thank you so much for your knowledge and help, I like to curl a lot and no matter how much I practice straight back it comes back, now i know why
I'm gonna start with this changes tonight. So useful. Thank you!
It’s been 3 weeks was that useful
this is great!
I love your channel! Just what I needed!
Thanks so much!
I get to have this conversation with clients all the time.
💙😁🙏
Thanks! I appreciate your goofy humor and extremely simple and helpful tips.
Glad you like them!
My neck was in so much pain so I did your exercises. It helped immediately. So I went on to your back and shoulder tension relief. This also helped. Thank you so much. I may actually get some sleep now,
Wow! Amazing information & so well said, subscribed!
Great information and great positivity as always!!❤
Just found your channel and am so glad! I have genetic kyphosis/lordosis/anterior pelvic tilt and it’s been really catching up to me the past two years with pain. I’m slowly losing shoulder mobility and range of motion so I’m going to attempt some of these fixes!
I also have hypermobility and was wondering if these strategies need to be modified to accommodate that as well for the best outcome. Thank you for all the info!
I’ve been training myself to sleep on my back for a couple of months. This was helpful. I’ve been a side sleeper for my whole life with a pillow between knees. My QL has been getting irritated from side sleeping since I changed mattresses. A video on how to train yourself to be a back sleeper would be great!!! I’m a LMT and I’m going to start sharing your vids with my clients!
Isn't that dangerous though? I read somewhere, something about the brain's ability to flush out toxins can only occur while sleeping on your side.
What's QL..queer lover..?
@@RS-hh3et quadratus lumborum
Best posture video I've seen, thank you!
Thank you! This answers my questions about sleeping posture!
This was the most helpful video on UA-cam. I have watched so many videos about this!!!
I have started sleeping with one pillow and I already see a difference! Thank you so much!
That was sweet, thank you for posting this
Great content, amazing delivery!
Excellent video, thanks for the upload!
Glad you enjoyed it!
I’m gonna work on this, I’ve been feeling a lot of left side neck pain because of my bad posture and it’s triggering terrible migraines. Subscribed to your channel ✅
Hi I'm getting the same thing left hand side neck pain. I have a sharp pain just looking left at times do you ever get that
Excellent tips, Mr. Upright! Thank you!
Ah…Thank you so much for the most appropriate video before bedtime 😌🙏🛏
This is insanely insightful, thank you so much!!
If you really have forward head posture, I can confirm that good pillow back sleeping will not “help” your posture. Anything low enough to extent your upper spine will transfer weight toward your head (thus into your neck) and you will wake up with neck pain. Your only option is to use a neck brace when you sleep, if you want to “improve” posture overnight. But even that does not do a great job. It is hard to apply traction to the upper spine without straining the neck. Sleeping with a rolled up towel under your upper spine should work better, but I have not gotten good results with that either, for the same reasons. You can either support your neck/head, or extend your upper spine, you cannot do both at the same time.
Thanks for this explanation. Just what i needed
Wow. This is so informative. Thank you so much!
I wish we had more ergonomic desks at school growing up, or just more thought put into students' posture and overall health. I think my hunching is due a lot to hunching over my desk for hours a day working on assignments as a kid, and since then, never really worked on it enough to correct. Thanks for the helpful video.
My chiropractor told me to sleep with a rolled up towel under my neck (not the head)...even if I just do it 10 minutes a day it will help...but, I sleep on my side so now I make sure my head is straight and not bent over in a curve when I'm on my side...and make sure my chin is recessed and not up and out or pointed to my chest. I also reser my head by straightening the back of my neck...like trying to lift the head and flatten the back of the neck and then put my head on the pillow.
This was super helpful, thank you!!
FANTASTIC video! Thank you for making it
I switched to a buckwheat pillow 20+ years ago. Gets as flat as I need it, pillow under legs when flat, between knees when on my side. Fat pillows are only comfortable for a few minutes before they start to be a literal pain in the neck.
Me encantaría poder ver los vídeos con subtítulos en español, sería posible? Gracias de antemano! 😊
Thanks Champion! 👍 Really useful Information
Okay, you’re funny and now you’ve gained a new follower. Thanks for this video!
Hi, that's for the vid! Very informative! I have a question regarding pillows - does this mean that memory foam pillows that are curved so that middle is lower than the top and bottom, imitating the shape of your head and neck are just in general bad to sleep on?
He said "yes" to that, I think.
I found this video extremely helpful. After spinal surgery I started favoring my neck and slowly crept into really bad posture. After the first night of corrected sleeping position it didn’t reverse years of bad posture of course but I got out of bed without any neck pain, without the urge to favor the neck by looking down. But I have to say that while I excitedly went to the website for more information on the program, I quit reading after 30 pages of explaining what the program will do for me.
Thank you, your tips were very helpful!
Thanks for this video. It helped fix a bad posture within a few weeks.
Thank you for this video, and other videos. I’m really keen to do the Asian Primal Squat, but it is going to take time.
I love all the advice for the hunchback issue, and I have a big one. The main reason is that I have chronic rhinitis, and obviously the constant post nasal drip of gunk in the back of my throat. This leads to reflux, and I find the worst position for these issues is to lie flat or with one pillow. I noticed some time ago that no matter how I lie to go to sleep, I always wake up face up, but I can’t start flat as I feel like I’m going to drown. Literally drown. I do have mild sleep apnea, with low system oxygen.
I find that it is comfortable, prior to falling asleep, to sit up as far as possible, and I tend to eventually fall sleep in a sort of sitting position. Obviously this is not helpful for the hump of course. The biggest problem with this sitting up position is the eventual sliding down of the body due to its own weight and gravity. Do you have any advice for sleeping comfortably in a “sitting” position? Thanks.
Did you try going to an allergist? You may also have really bad allergies
Really informative video! And presented non-judgementally, thank you for that ❤ Wondering if there are any additional tips for doing all this while dealing with reflux at night? Which makes being flat for too long uncomfortable
Adjustable base bed or a firm wedge pillow so that your your still laying flat but elevated some to help with reflux
I am so grateful. This is such a great channel. U hv helped many. TQVM🌷
I love your couch!! And yes, your health tips, too! 🌻
These are really helping! Do you have any advice for a side sleeper about that tendency to round the shoulders in toward each other? I've tried to sleep with the bottom arm behind me but it usually puts my arm to sleep.
I have this problem too! And I’ve tried keeping my shoulders back but I round them automatically while falling asleep and them I wake up all sore
If I had to guess, it would be to strengthen the muscles in the shoulder blades/ upper back. Ever since I stopped weight training I've noticed I'm curling my shoulders in a lot more than I used to. (Side sleeper here also)
It said that you need extra pillow to hug . Like in your thighs you put in the middle .
I'm the same so my trick is putting a pillow along my front to discourage the curling over position. It provides a gentle support & feels very good.
Side sleeper also... I've never found anything that makes it work better. I just try to sleep on my back with no pillow as much as possible and it def helps
Hey Matt, the bump in my neck caused by my hunchback posture really causes me to feel extremely insecure. Is it possible to get rid of this bump without surgery?
So happy that you finally got some pillows Matt ✌🏼
Another helpful video. Thank you.
Some of us need to sleep in pretty much a sitting-up position. Hiatal hernia, I'm looking at you. Same sort of issue with spinal/cervical stenosis; if your neck isn't in just the right position there's pressure on the brachial nerves and you wake up when your hands and arms hurt or go numb, or are even partly paralyzed.
yo that happens to me! sometimes i wake up with my arm fully asleep. other times my right shoulder, and neck are very stiff and achy throughout the day. what do i do?
👍 Great video
Thanks 👍
Thanks a lot ☺️ and have a wonderful week.
Thank you so much! I didn't know if I needed a chiropractor or a neck brace! 🤔 I'm changing my sleeping position, now. Thank you for demonstrating positions. 🙏
I have mild scoliosis and I mostly sleep on my back. But I find it hard to sleep symmetrically. I notice my body loves bending to the right side while I am sleeping on my back. It happens so naturally that I am not even aware of it sometimes.
Same, I fall asleep slightly tilted on my left back with my left leg slightly bent and my right leg extended
My chiropractor has had me back sleeping using a pillow with a dent in the middle for about 20 years now. Unfortunately after trying your wall exercise to fix hunchback posture, I realize that I've got poor posture. I'm going to try a different pillow tonight.
One sleeping tip: I've got a shaved head, so wearing a fleece nightcap is a must. Mine is long enough that it also doubles as a blackout mask.
Good timing. My neck pain just waked up today after consistent bad sleeping posture😭 , and the hump got bigger as it was two years ago 😩
Great video. I learned a lot and will continue watch all your content! Thanks for sharing this and love your sense of humor too.
During my high school years, I used to experience sleep paralysis episodes really often. Because of that, I never slept on my back EVER AGAIN. I swear, as much as I’d LOVE to sleep on my back and make the back of my neck more comfortable, I just can’t risk it…
That's often a sign of Sleep apnea. Do you also snore? You might want to ask your doctor about having a sleep study done
@@Ahianuenue Actually you are right! I would also sometimes wake up in the middle of the night gasping for air. I never understood why. Right before I’d gasp for air though, I’d hear like a whipping sound directly by my ear and I’d wake up frightened. I genuinely believed my house was haunted. It doesn’t help that the previous owner committed suicide. But we moved a long time ago, and I haven’t had any sleep problems no more thankfully. I sleep on my side now and I also use a pillow sheet or small blanket as a sleep mask so that I don’t wake up during my REM sleep phase.
How difficult is this, having full on scoliosis?
Most of my joints get dislocated frequently, I'm sure the multiple pillow thing is my problem.. but it's like quite literally impossible for me comfortably use one pillow, for many reasons
This is a great video. Thank you young man.
What a wonderful soothing voice.
Love this. Any tips for a side sleeper who likes to hug a pillow (because it's most comfortable) which naturally rounds the back/shoulders slightly?
Get a body pillow! They're like 5 feet long. Also keeps your hips aligned.
@@ams914 that would be great if I slept alone but don't think my husband would approve. 😅
@@xkristixx why not? can just use a plain cover if that worries you
@@xkristixx jealous of your body pillow? Omg.....clinging is not good for a relationship😉
No. 🤦 Because it'll take up a ton of space on the bed. Body pillows are huge people...
Sleep on a hard surface without a pillow. I’ve had zero back pain with better posture and alignment for years now. There is absolutely no need to go through all this.
Love that this was done on a couch. Lovely 💓
I hadn't noticed that my posture had improved, but my changes to sleeping position coincided. I ditched the pillow and use a 12'" wedge for my torso and a hump for my knees. Now that my attention is focused on it I can tell my neck posture has indeed improved. My lower back pain is gone or reduced. When stomach sleeping my neck and shoulders would sometimes seize up for a few days at a time, and that no longer happens. With the wedge I sleep comfortably and never change torso position.
Also, for stomach sleepers, it helps to rip a hole in the pillow that goes under your pelvis 👍
I have to rip the pillow in half😳
I’ve always avoided sleeping on my back because I’m worried about sleep paralysis
Great video! Are there any pillows you recommend/use personally?
Great information will try this tonight thanks Mat
I'm a back sleeper and prefer no pillow for this reason, as my posture during the day is mostly hunched. However, a chiro scared me away from having no support under my neck. They said if I don't support my natural neck curvature I'll end up with all kinds of problems. So my question is, would it be ideal to have a very thin 'something' under my neck for a bit of support while still maintaining a lengthened neck, with no tilt?
Two chiros recommended sleeping on my back without a pillow. I've been sleeping that way for two years. No problems created, a couple of big problems eliminated, multiple additional benefits. Tip: I fall sleep faster if I have a pillow touching the side of my head, and even fasterer if I have pillows on both sides of my head.
@@gatoryak7332 Thanks for this reply, I was hoping my chiro just didn't know what he was talking about. Love the tip with having pillows on either side of your head. Gonna try this, thanks!
@@gatoryak7332 2 years is an incredibly short time when it comes to possible long term neck problems. While there are plenty of reasons to distrust the advice of a chiropractor, your situation isn't one of them.
@@rendomstranger8698 Most up-to date physios recommend standing and sitting postures that have the chin slightly tucked and the neck straight. Matt Hsu is one of them. Sleeping with the neck flexed or extended leads to problems in the long run. Re-watch this video @1:10.
The most important thing to remember is that every individual should determine their own best practice. That takes awareness, experimentation, and vigilance. What works for me today might not be the best thing for me two years from now.
So what about a person with hunched posture from college studying, with GERD acid reflux and moderate sleep apnea wearing a cpap?
I can't lay flat on my back. I do get some scalp numbness and I have some pretty severe numbness the center of my back where my bra strap sits. I'd like to fix that without having to spend so much money at the chiropractor.
I want to know this too
Keep up the great work 😄