Pillow’s Hack to Your Bed for the Best Night's Sleep

If you are having problems sleeping, I will tell you that by doing one thing. You will see like miracles happen in your bed and I'm talking about with your spine. So if you are suffering with neck pain, back pain, herniated disks, or arthritic changes which we all develop problems somewhere along the line. This one thing if you add this to your bed, you are really going to see miracles.

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Let's look the picture above, it's called the pillow. Now I know you have a pillow and some may have more than one. But if you don't, if you only have one pillow, I recommend everyone out there to buy an additional pillow that one pillow can save your spine and make you feel a whole lot better with a lot less complications. And let's show you why, because that one pillow looking at it in the sleeping down on your stomach, on your side, or your back will help you.

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Let's look the picture above, as we move up the ladder, this man sleeping without a pillow what happens is that tight hip flexors or those tight hips can actually cause an increase arching effect, cause more contracture on those muscles. Causing increased lordosis as well not lower back because there's nothing supporting under those hips and obviously we won't talk about the neck here, because the neck is another issue. But you don't want to have a high pillow when you sleep on your stomach.

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If you look the picture above, this is the way we should be sleeping or putting a pillow under your pelvic because that will help sustain close to that normal curve. It will take a lot of that muscle contracture out and help those deep abdominal muscles or deep core muscles and it will be a lot easier for you. Now you notice when he's sleeping, he may not be using a pillow which is sometimes better or you must use a low pillow.

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Okay let's move straight up. If you look here sleeping on your back, it's a good idea to put a pillow under the knees which I'll show you in a second on your side between the knees. This is very important when you're putting a pillow under the knees; it helps keep the spine more neutral. It allows those muscles to relax when those hip flexors are kicking in that will take a lot of pressure off those deep muscles and you will not wake up with lots of spasm or a back pain. It highly recommends sleeping with a pillow underneath your knees and on your side between the knees because that will help the spine stay more neutral.

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Okay here's another picture. Here using a pillow under the knees. A normal pillow is good, some people used to like to use some bigger wedges but you don't really have to go ahead and put anything too thick in that area.

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Here is honest on the side, the key thing here is keeping that spine level that if you don't have a pillow that leg is going to drop forward like this. If you look at the top view, there you see that like leg drops forward. That's why a lot of people wake up with hip pain and low-back pain because that top leg is just dropping down causing that imbalance of that pelvis and causing muscles throughout the hip and lower back to really contract. So the more you can keep that pelvic, legs, and everything straightened out and level the better off you're going to be.

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Last one, I show you is right here just a little tip you're on your side preferably a thicker pillow to keep that head more level. if you don't use a pillow you can see how the head drops down that's when you're going to wake up with neck problems and again there are cervical pillows or cervical rolls you can put underneath while laying on your back.

There's many different ways, but the key thing for today was just giving you the understanding that we want to sustain the spine in a neutral or close to neutral position as well as keeping the spine and level particularly on your side and when you're on your stomach putting that support under the pelvic will really help you.