Video transcription

Hi my name is Dr. Hans Delfo, doctor of chiropractic in Los Angeles, California. Today, I want to talk a little bit about sleeping positions that can help lengthen your spine. Now, throughout the day with gravity and weight, the spine can actually become compressed and that can put pressure on the nerves, cause muscle spasm and pain. So, sleeping positions are just as important as your posture while standing or sitting. So, I'm going to demonstrate a couple of positions that are going to help alleviate some of that pressure off the spine. I brought Susan in here to help me, thank you. If you can go ahead and lay on your left side for me, I'd appreciate it. Good, now side lying is going to be the best sleeping position of all. Now this is called the Modified Fowler Position. Now, what you want to do is lay comfortably on your side, flex the hips at about 30 degrees, flex the knees about 30 degrees as well and also the head is slightly flexed on a comfortable pillow that gives you plenty of head and neck support. Arms just comfortably at the side and to help out actually, you can put a pillow in between the knees and what that will do is it will keep your knees hip distance apart just like you are standing. Now that will help alleviate a lot of stress and will help lengthen that spine and decompress. The other position if you are a back sleeper, thank you, is go ahead and lay on your back for me please, thank you, is lay on your back once again with a pillow that supports your head and neck and you can prop something underneath your knees to bring them up just a little bit. What that will do is actually lengthen the spine and allow the decompression as well. Now, the worst sleeping position is sleeping on your stomach and the reason is is because sleeping on your stomach you are going to have to kink your neck to one side. A lot of people that are stomach sleepers wake up with a lot of neck pain and shoulder pain and they are not sure why. There is really no comfortable position to sleep on when you sleep on your stomach. My name is Dr. Hans Delfo, and thank you for watching my video on how to elongate your spine while you are sleeping.