3 Pillow Hacks to Correct Hunched Forward Posture While Sleeping 😴💤

Struggling with a hunched or forward-leaning posture? Did you know your pillow can help you improve it even while you sleep?

In today’s video, Dr. Jon Saunders will show you 3 simple and effective pillow hacks that support spinal alignment, open up your chest, and help you rest in a way that encourages a healthier posture. 🌙

These techniques can make a difference for anyone trying to fix slouched or rounded shoulders, reduce neck strain, and even prevent that upper back tightness many of us feel throughout the day.

Fix your posture while you sleep! 🛌

LEARN:

1️⃣ 15-minute Pillow Stretch
2️⃣ Lower Back Support for a Neutral Spine
3️⃣ Chest-Opening Pillow Technique

Stay tuned to learn how these easy adjustments can make a big impact on your posture, comfort, and overall spine health.

#PostureCorrection #SleepHacks #PillowHacks

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DISCLAIMER: Always consult with your primary healthcare provider to determine if the contents of this video are appropriate for you. Some exercises/movements may be contraindicated for certain underlying spinal conditions such as degeneration, stenosis, disc bulge/herniation, instabilities, or other undiagnosed issues.

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Channel Disclaimer: The information provided is for educational purposes only and does not constitute medical, chiropractic, health, or other advice. No professional relationship exists by viewing/interacting with this content. Always consult with a healthcare provider regarding your health. The content may not cover all information regarding the subjects addressed and might be outdated. The creator/owner of this channel is not liable for any information provided. Graphics and animated content are from a Canva PRO membership.

[sharonadams]

Will start this tonight. I do
Need to add the towel
I am
A back sleeper so this will
Not be an issue
Thank you Dr Sanders

[smidgentigre]

Thank you for the video. I’ll use these ideas when I go visit family and can’t sleep in a recliner. Sadly, it’s been a few years since I’ve been able to sleep in a bed due to my post nasal drip and need to elevate my head. I do already scrunch part of the pillow to make a ‘bolster’ under my neck, but a small towel roll sounds better. Thanks again 😊

[irazin]

Easy and brilliant, thank you so much for all what you doing.

[barneyfyfe]

My post nasal drip started giggling in anticipation upon seeing that posture. Despite that... I will try it.

[worldofcats]

When he said “washroom” I immediately knew he’s Canadian!! 😂 Thank you! Great video!!!

[mehedi]

Thanks for your valuable information sir. Love from Bangladesh ❤

[elizacalkins]

Hello Dr Saunders, I have some kind of neck and shoulder pain/injury that started 2 days ago. It’s different and more intense than other times I’ve had neck or back pain. My best guess is pinched nerve.

I have been using your pinched nerve exercises and they are helping.
But at night it gets worse. I have no choice but to sleep on one side. I cannot lay on my back, because it hurts much more and worsens the shoulder and neck pain.

Your hugging pillow position has helped keep my shoulders from slouching forward as much. The shoulder still hurts from sleeping, but it’s the only bearable position right now.

My issue is that the hip that I am laying on is so sore now. I usually switch sides to address this, but the shoulder/neck pain will not allow for this. I have a more firm mattress and the hip pain got me out of bed. Another bed in the house has a soft gel infused 3 inch foam topper and so I moved to there and was able to have less hip pain on that bed.

My question is, do you have any other suggestions for addressing this hip pain as I recover? I’m concerned this may be a longer recovery than normal and I don’t want to create hip issues. Please feel free to share any other thoughts about what I’ve written, if you feel inclined.

Thank you so much for all you do here!!!!

[kathym]

Thank you. Maybe this will help my body aches too.

[CynthiaOBryan]

I'm an X-Ray Tech. I have been telling my patients about the rolled hand towel for 50 yrs.

[DefensorFortis]

I also am doing inclined bed therapy with the head of the bed raised 6 inches or 5 degrees.

[lauriemayers]

Always appreciate your videos...thank you! Question: Are there any exercises or relief (especially in the a.m.) for someone experiencing low.middle back pain due to degenerative disk disease? The pain goes away after about 1 hour after getting out of bed...but low back is so painful and it's very difficult to stand/move as soon as getting out of bed...again, mostly low middle back. Thanks in advance.

[rajesaran]

Sir .... Plzz upload video about disc dessication .severe pain sir

[karenk]

Any tips for side sleepers who can’t sleep on their backs? When I try the pillow on my side it’s uncomfortable and pushes on my artery a bit. Thank you!

[Draginsezluvnlite-jpsv]

Sadly I can't sleep on my back lying flat, or even on my sides due to severe arthritis in my spine and hips. I basically sleep sitting up! But I support my neck and will try the rolled towel to get my neck into the correct curve. Any other tips for someone with my problems Doc?

[kingdomrunt]

_The titanium plate between my C-5/C-6 thanks you._

[DefensorFortis]

My pain with back sleeping is really the spine and area between the shoulder blades.. probably a result of all day driving, hunched and rounded forward.

[sushmitagaire]

Hello doctor, my head is tilted on right side, i feel like after watching your video, it could be due to scm.
I have been dealing with this since 2 months. I have booked specialist but i have to wait until the end of the November. How do i overcome this problem asap?
Thanks🙏

[spencersmith]

I likeL but unfortunately I have sleep apnea. It’s pretty severe and when I go to sleep, they kept saying they had the results sent over to one place and the other place said they never got the results. I went back-and-forth until after hours was off of my mom‘s insurance and it wasn’t until years later that I went and got diagnosis they told me that I had a severe OSA.
So during that time, period I develop a habit throughout most of my life of sleeping on my stomach usually with a leg propped up an arm underneath my pillow that I’m laying on in my head tilted as well as pulled up, to open my airway I’m sure is why I tilt my head back. I also have really poor posture. I am looking forward instead of standing straight up. And I work fixing machines. Often bad positions I have to be in.
And yes, I’m going to the doctor to see if my tingling that’s in my arms is coming from nerve compression in my neck or just to basically get everything checked out. But it’s very frustrating. Because I can’t stay on my back when I’m sleeping and even if I do, it’s takes way too much pressure to have my CPAP machine work while I’m on my back. I am getting tired and tired, and I don’t know what to do.

[mar]

Jak śpisz na boku, obkładaj się poduszkami, i wierć się dotąd aż poczujesz że twój kregoslup złapał komfortową pozycję. Jedna z poduszek między udami wcisnieta. Noga gorna musi lezec lekko cofnięta do dolnej nogi.

[Britbabe]

Serial side sleeper here, I WISH I could sleep for any time on my back :(