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Sounds like clickbait, right? But I’ve seen it happen. One simple position, a few pillows, and suddenly people wake up saying, “Wait, I don’t hurt anymore!”
I’m Dr. Shawn, Your PT Guy. My job? Helping you move better, sleep better, and avoid falls so you can enjoy life instead of hobbling through it.
Before we get to the magical position, let’s talk about why sleeping wrong can make you wake up feeling like you wrestled a bear. And stick around—because speaking of falls, if you want even more strategies to stay upright, check out my Fall Proof Webinar.
When you sleep, your body should be repairing—not stressing your spine.
Here’s the science in plain English:
If your muscles are tugged all night, they’re not resting. And if they’re not resting, you wake up stiff, sore, and maybe even limping.
You only need three pillows—one for your legs, one for your arms, and one for your head. That’s it.
Too high? Neck gets kinked. Too flat? Neck tucks awkwardly. You want Goldilocks here—just right to keep your head in line with your spine.
Not just at your knees! That torques your hips and back. Instead, use a pillow long enough to separate both your knees and ankles. Alignment from top to bottom.
Hug it like it’s the stuffed animal you gave up in middle school. Without it, your shoulders pull forward, stretching muscles all night. With it, you’re loose, comfy, and relaxed.
Lie on your side, pillows in place, and boom—your spine is neutral, your muscles are relaxed, and your back finally gets to heal while you sleep.
When I got married, my wife saw me with my three pillows and said: “Shawn, I’m not doing that. I hope you don't expect me too.”
Guess what? She tried it, and now she’s hooked. Every hotel we go to, I lose my extra pillows because she can’t sleep without them. Pillow life chose her.
Even if this doesn’t eliminate all back pain, it will reduce it for most people. And here’s the ripple effect:
Speaking of falls—don’t miss my Fall Proof Webinar. It’s where I teach my best strategies to stay safe at home and beyond. [Click here to check it out].
Q: Do I really need all three pillows?
A: Yes. One for your head, one between your arms, and one between your legs. Miss one, and you break alignment.
Q: Should I sleep on my stomach?
A: Nope. It cranks your neck and arches your back—basically the opposite of spine alignment.
Q: Can this fix back pain permanently?
A: Not always. But it gives your body the best shot at healing during the night.
Q: What kind of pillow works best?
A: Whatever keeps your body aligned. Doesn’t need to be fancy—just long enough between the legs and supportive enough for your head.
Q: How else can I reduce fall risk at home?
A: Excellent question. My book, Don't Fall, reveals 101 ways to reduce your fall risk at home and includes other helpful bedtime tips.
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