- All right. Do you sleep on your back,
on your side, or on your stomach?
- Right, right, yeah.
- We're gonna show you the best way to do it.
- Oh God, Bob. I'm still waking up.
We'll see you in a second.
- Doing it for ya.
♪ Bob and Brad the two most famous ♪
♪ physical therapists on the Internet ♪
- By the way, Brad, we should mention
that at the end of this video
- Yeah.
- we're gonna show a great giveaway.
- Oh, this is a big one.
- Massive giveaway.
- Whoa, absolutely. I'm waiting.
- So if you sleep on your back,
and you have too much of an arch there,
the back will hurt.
- Right. Right at the lumbar spine,
right above your belt.
- So there's a couple things we could try.
This is all experiment.
- Sure.
- So the first thing is we can put some pillows
under the legs to see if that helps flatten out.
- [Brad] Yep. So like underneath put a couple pillows?
- [Bob] Right. Or we can take a leg wedge
- [Brad] Leg wedge.
- [Bob] I gotta go get that.
- [Brad] (laughs) We'll be back. We'll get it done.
- Or you can actually use a lumbar roll.
- Yes. Yep.
- We'll show all three options.
- Yep. You can make one, buy one or, well,
that's the only two options.
- (laughs) Right.
So we'll start with the simplest thing, a couple pillows.
- Right. Under the knees, you can adjust it where
it's most comfortable, but it really
does take some pressure off the back
- Off the back.
- Allows that lumbar spine to be more neutral.
- If it feels better, do it.
- Absolutely.
- So if that doesn't work..
- Yes.
- We can try a purchase.
- Oh, here we go. The infamous leg wedge.
We've been using these about 15 years, maybe?
- [Bob] Right.
- In the clinic, at home. And there's something
about these aids, they just seem to fit better.
They have this nice angle here which fits
up against the hamstrings or the thighs.
It really makes a big difference.
We don't completely understand.
- [Bob] Yeah. You might not keep it there all night.
- Right. When I use these I'll - if my back is sore
I'll use it, and usually I wake up in a couple hours.
- [Bob] Yeah.
- I'm already sleepy. And then I wanna roll to my side and..
- [Bob] Relax your back.
- Yeah.
- [Bob] So it's ready to go to sleep.
- Yeah. And then just toss it off and continue.
- So, we could try a roll.
- Yeah. So this is a sheet.
I don't think you should wake up and take the sheet
off your bed, but maybe get it outta the closet
and then roll it up like this.
And you can take this to fill that gap in that low spine.
And you actually get around a couple times.
You can take a little safety pin, you can take some tape.
- [Brad] Right.
- Safety pin is probably the best, but just to try it
and see if that cushion there and you adjust where
you need it. Whoops.
My pillow fell off and find out how it goes.
The nice thing about wrapping around the body is
when you roll to your side
- [Bob] Side, it's all there.
- Yep. It helps support that spine
on the lateral aspect of the spine or the side.
- [Bob] It's right there for you.
- Yep. It's right there. And yeah
- [Bob] If you like it,
you can actually purchase a permanent one.
- Yep. This is a, a sleep roll, McKenzie sleep roll.
And they're nice and cushy.
They're a little more comfortable typically
than the rolled up sheet.
If you like the sheet, just run with it.
- Right. Stick with it.
- Stick with it. But you know
- I would start with the sheet.
- Yeah, absolutely. I would not just buy one of these.
- You wanna see if it works.
- Yep. There we go. And then this is
- And make sure it works for your waist, right?
- Yeah, exactly. These come in different sizes
for the girth of your waistline.
Make sure you get the right size, if you do get one.
- All right. We'll go now to the side.
- The side. Side of... side of... side of beef?
(laughter)
- Again, we're gonna experiment.
So if you're gonna sleep on the right side
I want you to lay down, lie down.
- Yes. Lie down.
- Lie down.
- And we're gonna start with that..
- with a pillow right?
- Yeah. So a throw pillow works well,
make sure it's not too big or too small.
It kind of varies on your body.
- It's gonna fit right in the gap here.
- Yep. I'm gonna scrunch it up in there.
- That's only if you have back pain.
- Right.
- [Bob] Now, in addition, you wanna
put the pillow between the legs.
- Yep. And that, you know, even if you don't
have back pain, this is..
- That feels good.
- A lot more comfortable
- Stops the back from rotating.
- Yep.
- Stops the, the knees from knocking.
- Yep. I actually like to put it the long way,
so I get my ankles.
- I do the same.
- Yep. It's - it's wonderful.
- It's part of my routine.
- Yeah. This throw pillow is a little big for me,
so I would get something different.
- A little smaller.
- Yep. You can take a sock and
fill it full of rice, and it's soft
- Uncooked rice.
- Well, what's
- Uncooked rice.
- Yeah, uncooked.
(laughter)
And you know, sometimes that'll work well and it's more
specific that way.
And it- it'll conform to your body and
and see how that works.
You know, these are things you don't have to pay
for. You can do 'em at home.
- Just try it.
- Sometimes they work really well
and you'll be very happy with them.
Otherwise you may wanna purchase some.
- You think we're crazy.
- Yeah. Well they know that, Bob.
- And then finally you can use the roll again.
- Right. We- we did demonstrate that.
- Homemade roll or the bought one.
- There. Yeah, look at that. It's hard to wrap around,
you gotta really sit up and do it.
- Yep.
- Stand up, sit up.
- They got the idea, Brad.
- Yeah. Well, no, I wanna be complete, Bob.
- Very good.
- All right. I'll do it while the camera's off
just to make sure I only see these, okay.
- Yeah. We generally don't recommend
you sleep on your stomach but if you're gonna do it,
try a pillow.
- Right. And you may put that. You want me to show 'em, Bob?
- Yeah. Let do it.
- Alright. So again, the size of the pillow
is gonna vary from person
to person with their body size,
and if you put it this way or this way.
- Right.
- But the idea is it helps
- Stop the back from arching too much.
- Yep. So you're not in that uncomfortable thing.
And then of course sleeping this way.
I can't because of the mic get all the way down
- Right.
- This way or this. And if you are
a stomach sleeper, hopefully..
- Brad, if you put this length-wise..
- Yep.
- You possibly could take that pillow out.
- Oh, sure.
- And, yeah, right. Use your hands.
- Mm hmm. If I sleep like this with my arms up,
in about an hour my arms..
- They'll be numb, right?
- Yeah. My arms go numb, they fall asleep.
- You won't be able to turn the alarm clock off.
- It's a, it's a real challenge.
But anyways, make sure you turn your head right left
and you probably do if you're a stomach sleeper,
if you lift your head to one side..
- [Bob] You use a thin pillow.
- Yep. Yep.
- All right.
- All right. We gotta show our giveaway, Brad.
- Ooo.
- All right, Brad, what a coincidence.
- Ooo yes.
- We're giving away a full mattress.
- Yes. Yeah, this is just a sample.
It's a cutaway, so you can see how it's built inside.
- And what is it called?
- SleepOvation, Bob. We both have 'em. I actually love mine.
- Me too.
- With my SleepOvation. I don't need any lumbar support
like we had just talked about because how this actually
conforms to my body.
- It's got 700 tiny mattresses.
- 700 tiny mattresses.
- And air channels.
- Air channels. You'd better believe it.
- To help with coolness.
- And it comes with this whole cover that goes around
the whole thing. It doesn't come like this.
- Right. You can get any size you want.
- Right. Exactly. Comes to your house.
Open the bag and it pops open.
(whooshing)
- Yep. It's kinda fun to watch. I was looking
at the wrong camera, for goodness gracious.
Gotta get that new battery.
- Peace. Sign up for the giveaway.
- Yeah.
♪ Upbeat music ♪