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Sleep with Anterior Pelvic Tilt| How to Sleep Comfortably
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- čas přidán 14. 08. 2024
- Is your anterior pelvic tilt keeping you from sleeping comfortably at night? By the end of this video you will learn how sleeping positions affect the spine, and how to modify sleeping positions to make your back more comfortable.
Muista Chair (Active chair that supports comfortable sitting I personally use at home): muistachair.com?aff=3 (this is my affiliate link. When you purchase using the link above, I will receive a small commission from Muista)
I am Taro Iwamoto, a Feldenkrais practitioner. I help people overcome and move beyond pain and limitations.
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• Sleep with Anterior Pe...
#AnteriorPelvicTilt #BackPain #TaroIwamoto
Get your FREE "Movement Guide to Pain-Free Back" here: mailchi.mp/6434a8b84f49/movement-guide-to-pain-free-back
I like your clock, where did you get it?
@@sakeusberg Japan!
This condition may not better you when you are young. But, I am 72, and trust me as you get older, this condition can become VERY troublesome. Fix this early!! GOD BLESS and thank you
Thank you!
I love the use of the model skeleton here! It makes it very easy to see what you're demonstrating and you can talk through the whole process.
Thank you for the feedback!
A knee pillow was life changing. I can’t sleep without one. It’s amazing.
Simple things can make a big difference, dont they?
Sleeping on my side much more comfy with my APT. I will try the pillow under my pelvis for stomach sleep. Very helpful videos and to understand why the discomfort. Thank you so much 💜
Did you fix it and how so?
Wow!!! Yes keeping a pillow at the back while sleeping straight can also be helpful. Thanks Taro for wonderful lessons.
I wake up with back pain, every morning lately. I sleep on my back and side, so I am definitely going to try using a pillow to see if I can modify the tilt!
2 years ago i had a lot of pain due to a rare decease, wich inflammed my skeleton and tissue around it. Starting in my hips. I remember using a thick pillow under my knees to reduce the pain of my hips even under heavy painstillers. Even layin still hurted so much, i needed help with everything. That trick really helped me bc i couldnt sleep otherwise. Im happy to find out this is in your videos. I love ❤️ the way you explain everything. Thank u 🙏
Very helpful.You are correct.You bring me back to greater focus .
Thank you.This is so helpful.Support under the knees is essential.When under stress it can comfort the back and relieves pressure.You have helped me immensely.
You're so welcome!
Thank you very much!! I was guessing about the "pillow on helping" but it's always need to hear some provements from a pro 😎. Thanks again for video 😊
Thank you again useful lesson AUDIO PERFECT.
Thank you!
There is a pause in 6:14 I think maybe it slipped your from your view but thank you for the information !!! My primal squats are no longer primal... they’re ELEGANT!!!
Nice! Elegant Squat!
I have been going through all of Taro’s videos and they are really helping me change my posture in ways that are easy, now that I can feel what’s happening in my body!
I have been having increasing back pain. I have been working on breathing profoundly and am sleeping much more deeply, however, I have been noticing that my back pain is due to lying on my back while my legs feel heavy and are pulling on my back. When I lie on my side with bent knees and the pain disappears, as Taro says. I’m excited to try this simple idea of putting a rolled towel beneath my knees, while on my back. Fingers crossed. 🤞
Thanks Taro, for all your great videos! 🙂
You're welcome:) It's a great feeling when you can feel what's happening in your body, isn't it? You know you own your body and you take charge of your body!
Thanks for the advice. To reduce back pain, I sleep partly on my back with my knees drawn up, sometimes with my arms around it. This is not always easy to maintain, but it relieves the (almost chronic) pain in the lower back
Basic information forgotten or never taught..... Thanks Taro
Thank-you for addressing stomach sleepers. I wish I could sleep on my back or side. I'm going to place a pillow under my pelvis. Much appreciated :)
Thank you Taro, for your wonderful videos. Simple techniques with dramatic positive effects.
I've had APT for many years now (after having a sedentary, sitting job).
For the stomach position, i've also found it really comfortable to sleep with one leg straight and the other at a right angle (i.e raising its knee at various angles towards the direction of the shoulder).
I do this too when sleeping on my stomach.
Thanks for addressing this issue. I’ve been working with anterior pelvic tilt for the last couple of years because of some hip issues. I don’t really have pain when sleeping but it definitely helps to have a bolster and or pillow between my knees or under my knees when sleeping. All the positions you showed here are ones that I Use on a regular basis. I’ve been working with a physical therapist who approaches this using postural restoration. I wonder if you’ve heard of that? It has a lot to do with strengthening the obliques. Most people need to strengthen their left side but for me I’ve had to only strength in my right obliques in order to bring my hips in better alignment. Still working on that last a few millimeters to get it closer to even. Feldenkrais helps!
Thank you. Yes I am familiar with PRI. Feldenkrais helps people improve their kinesthstic awareness so they can recognize their habitual movement patterns and control if necessary and also expand movement patterns.
@@TaroIwamoto So glad I found this channel. Had a static sitting job for 40 years and now have this described problem, along with a deep stabbing pain in right upper buttock and lower back that worsened into severe sciatica going all the way to foot for months last year. Couldn't sit at all, standing and laying down was awful. Hoping this helps, sir. Thank you.
Thank you! I needed that
You are welcome!
Using the skeleton as a visual aide was brilliant. Thanks
I've been trying to figure out which mattress will help my back discomfort, but now I'll try the pillow for my back sleeping position. Thanks!
Let me know how it goes
6:22 tbh, I used to sleep in this position already, somehow my body felt comfortable in this position (knees bent front). But there's more. That pillow between legs that u mentioned, I used to do that too somehow it felt much more comfortable but I used to think that this posture was causing anterior pelvic tilt. Now I've realised that my body was trying to fix itself 😊
Good explanation. Thank you.
☘️🌝🌲
Thank you!
Nicely Explained Thank You ❤️❤️🙏🙏
You're welcome!
Thankyou. I can only sleep on my stomach unfortunately and I always wake up with a tight back! I look forward to trying this soon (almost bedtime)
It has definitely helped! I will be doing it alot more!
very helpful for me..i have severe pain and anterior pelvic tilt
glad to hear
I have been a side sleeper but over the last year the blades of my hip bones have been hurting making it painful to sleep on my sides. Sleeping on my back is also hard to do because of low back pain so now I am sleeping in a modified side / back sleeping position (which is mostly pain free but maybe not aligned well). Ugh. I am not sure what all is wrong but I do have APT while standing and think I need lumbar support while sitting so have a pillow to support my low back while at work. Now I am wondering after watching a few of your videos on this subject! Thanks for sharing your knowledge!
A knee pillow has helped me tremendously. Also bridges, 10, and then hold at #10 for 10 little pulses. My PT saw my hips were crooked, she kept correcting me, it was amazing and I walked out of my session with zero pain.
@@surfnyolly thank you for commenting!! I need to be better at doing regular bridges! 💕
This was very helpful! Thank you
Nice sleeping position sir. I have some excess curvature of my lower back and I believe that it is because of hip imbalances that I have. I will definitely try these sleeping positions from now on, especially the one for the back.
Thank yo I will try the pillow method!
You are welcome!
The use of the skeleton is very helpful.
Excellent video. Very helpful.
glad to hear that!
Thank you!
Yes I did have to make the adjustment
im.gonna try this now.
I think I have sacro iliac . It hurts right side and travels round to back then front. The top of my iliac feels tender. I blame the lock down .
I will be creating a series of videos "Improve Pelvic Alignment Series", which I plan on publishing in July or August. In the meanwhile, you can check my other videos on Improve Back Pain Playlist. You may find some videos helpful.
After a particular bad sciatica episode, I started sleeping with a pillow between my knees. It changed my life as it keeps my pelvis in a neutral position and so far no more sciatica.
sometimes all we need is a simple idea! Glad it's helping you!
Me too! I love my "knee pillow" it is so comfy!
That doll is fanny. I agree that positions are individual, what better for one can be worse for others. I sow videos of"do not this, do not that" but it is a individual matter. I eard you in another video say to do experiments to see what is best for each one about pillows. Your videos are usefull. Thank-you.
I have been a slide sleeper for a long time but recently trying to sleep on my back. Most times with a pillow under my knees. Suddenly I have severe low back pain and glute pain on my right side. Hard to get up from sitting. I'm not sure if it has to do with sleep position or if I hurt myself. I lift weights every second day. Almost 65 but fit. For 3 days now it's gotten progressively worse and looking for relief.
What pillow do you recommend for neck pain when sleeping on my side ?
I also have anterior pelvic tilt so I will try your suggestions !
i dont have particular pillows I recommend as it is a personal preference, but i pay attention to the angle of face. use enough support so the angle of face is parallel to the angle of the bed.
Don’t use any pillow on the head when sleeping on my back? I keep trying to change the height of pillow under my legs because of pain in the ass area the SI area I believe. Like a sharp pain
Brilliant thanks
Thank you for this video!! Would you mind sharing where you got that small model skeleton? I’ve been thinking it would be so nice to have one, but I didn’t realize they came in that size and might actually be in my budget unlike a life-size one!
you're welcome:) I'm sorry I don't remember where I got it from.. I also have a life-size skeleton which I purchased on amazon around $100. The smaller skeleton cost just as much if I remember correctly.
@@TaroIwamoto thank you for replying!!
@@ALzkaban my pleasure:)
Can you shows how to seat for Desktop PC it is very different from notebook on the floor.
Hi taro, if i sleep on my back with pillow underneath my knees(which i already do), am i supposed to sleep with a pillow underneath my head? Or is it better without?
head support doesnt affect yout back so much. it is more your comfort for your neck and shoulders.
@@TaroIwamoto so pillow or no pillow ?
@@MoonlighthighwayStudios it depends on your comfort, but I suggest head support is not too much that causes the forehead to be higher than chin.
@@TaroIwamoto okay thank you !
@@MoonlighthighwayStudios you are welcome!
What kind of bed is best for people like me who has shoulder and anterior pelvis tilt issues?
which type of bed is best is highly individual, but i who have anterior pelvic bias personally prefer a firmer mattress. I would try several different types to see which one gives you most support and comfort.
How to sleep and sit in recliner and help both rounded shoulders and anterior pelvic tilt?
you can have anterior pelvic tilt and rounded shoulder, flexed throacix spine. to retrain out of that pattern, you will need to train posterior pelvic tilt with thoracic extension together
I sleep on my back and have neck and back pain , how high should my pillows be ? Thanks.
this is by no means absolute, but I like to have head support so the angle of my face is parallel to the angle of bed surface (so chin and forehead are roughly at the same level.
Thankyou that's helpful.@@TaroIwamoto
😍🙏
How to sleep with posterior??
lying on back with legs straight as well as lying on stomach facilitate anterior pelvic tilt or counter-act posterior pelvic tilt, if that's what you're asking for.
@@TaroIwamoto okay thanks. Please do more videos on fixing posterior tilt! What about sleeping with pillow under knees, could that help fix posterior? Or does that only work for anterior tilt?
@@Lazymath007_ in general, people with strong anterior pelvic tilt bias prefer to have a pillow under knees when they lie on their back because lying on back with legs straight naturally move pelvis more into anterior pelvic tilt, and they don't usually find it comfortable for their lower back. Regardless of your pelvis bias, whether you use a pillow under knees or not is your personal choice based on your comfort. By the way, have you watched all my posterior pelvic tilt videos?
where can i get one of those beds?
this is actually my Feldenkrais table, which similar to a massage table, but shorter, wider and is designed to withstand more weight and movement.
@@TaroIwamoto Did you make it / have it made / buy somewhere? I am interested in getting one.
@@inhale.exhale.2527 I wish I could :) I bought it. If you search Feldenkrais table, you will find them.
@@TaroIwamoto 👍
Any Japanese version?
I wish I could make Japanese version. unfortunately I am not able to create videos in Japanese due to my availability. Maybe in the future!
Wow
I'm really not sure, if a pillow under the legs is a good idea. The main reason is, that this position is quite similar to sitting: the legs "come up", the structures in the upper front area of the legs are shortened again... Are not in a straight position, as it should be, even for longer time periods. That might fix a wrong position of the pelvic, but if you sit a lot or even to much, as most people do, it will increase problems in other areas of the lower body...
I don’t have any pain, in fact I’m an athlete, however I just find it weird looking
that seems to be a REALLY bad solution, as it shortens your hip flexor, which in turn causes many other problems with hip, knee, sciatic nerve. We SIT wayyyyyy too much and this position lets us "sit" during our sleep as well. If it hurts already to lie on the back, stretching is the mandate of the hour to lengthen the shortened flexor again
that's a good point! I agree in a long term we want to allow hip flexors to adapt to more lengthened position so sleeping with legs straight can become comfortable.