- Bob, you know it's nice to lie down at night
and fall asleep just like that.
However, pillows can be one of the biggest things
that can make that happen.
So we're gonna go through a number of pillow options
that can make a big difference,
in you and I falling asleep,
and we're gonna go right to it.
So, what do you say, Bob?
- You wanna check it out.
♪ Bob and brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
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- Okay, first thing,
let's talk about sleeping on your side.
We're gonna cover sleeping on your back as well,
so just hold on. - All right.
- We're gonna go to the basics.
So Schrupp- - All right (indistinct)
- Yep, you wanna lie down, Bob?
- Sure.
- So-
- On my side? - Yep, on your side.
Now, if you've got a thin pillow
which oftentimes we recommend
and you'll see why while sleeping on your back,
but one pillow may not be enough.
- On my side, it's not enough.
Look at my neck, it's cricked.
- Yep, his head is angled down,
we wanna get it level the spine.
So there's a couple options.
Bob could fold a pillow up like that
or you could use two pillows like that.
- That's what I normally do is, two pillows.
- Yep, and that's up to you, what works better for you?
The next thing that can be
really helpful lying on your side,
is to have a little neck support.
Here, let's use this one so you can see this.
And what you can do,
you can use a rolled towel and roll it up.
Now, this one is too short.
You'd have to roll it up, so it was a wider towel.
Also, we actually prefer,
this is simply a sock with some rice in it.
Actually I think this one's got some like,
something else, a soft material.
But rice works well.
You put it in there,
and it just takes that gap
right between the shoulder and the ear,
and it adds support there.
- It molds really well to the area.
- Yep, and that's one of those things that you put in there,
it should feel good right away.
I've had people with neck pain
really be happy with these.
- Actually, you could heat up the rice.
- Yes.
- Before putting in place.
- Don't heat it up too much.
- Yeah. - You know, 30 seconds
to a minute at the most,
You put it on your microwave. - Right.
- Now, if you really like that,
you can just stick that inside your pillow case,
so it doesn't roll around.
And once you get it in there,
the other thing is you can buy a Cervical Roll.
It's McKenzie Cervical Roll.
And that's what they're made for.
And they do work well as well,
but, obviously you can try this.
You could probably have some rice
and it'd be a lot cheaper to do this and that,
but whatever works out best for you.
And again, this, I always have my patients say,
tuck it in your pillow case so that it's convenient
and it stays where it's supposed to.
- And then if you lay in your back, it also feels good.
- Yes, exactly.
- It also fits into the gap.
- Yeah, you typically wanna get it
down lower to your shoulders,
and you'll know because it feels good
and like good support.
All right Bob, let's go to-
- What about shoulder pain Brad?
Let's talk about it- - Oh, yes, yes.
- So if you have a painful shoulder
and we don't want you to lay on it,
if you can avoid it.
But what helps me,
and I do this every night,
is I take a throw pillow and make my tunnel.
My little canal.
- Canal. So yeah, you'll know
cause if you lie on your shoulder
and you wake up and your shoulder hurts,
cause you're lying on it,
you really need to do something like this.
- So now I take the pressure here on my rib cage
and chest and my head, instead of on the shoulder.
- Right.
- Makes a big difference.
Ideally, you don't lay on the bad shoulder,
but if you have to-
- Right but- - Do it that way.
- We've got an option to help you
with that as well coming up.
Lay back down there, Bob once.
- Okay.
- The other thing that really helps,
if you're, have this to protect this shoulder.
you might wanna put a pillow here,
two possibly (Brad chuckles) - Yeah.
- Pull out a lot of pillows
and that and allow you to be more comfortable
for this shoulder.
- Yeah, if this shoulder is the painful one,
you want to use two pillow and hug them.
- Right. People with Rotator Cuff Injuries
have had this be really successful with.
It really makes a difference.
- All right.
- Okay, Bob, next one.
Ah, you wanna lie down again?
- Sure. - Okay.
On my back?
Yeah, no, on your side.
We got one more thing to talk about.
Two more things to talk about on the side,
is the pillow between the knees.
And that can make a big difference on your hips and knees
and even the back a little bit.
And you have a special pillow at home for this don't you
- Just a small one that works really well.
- Yep, Yep.
- Doesn't overheat.
- Yep. Now this next thing,
I'm pretty excited about Bob.
Why don't you sit it now? - All right.
- We have a pillow,
that, takes care of everything and-
- All in one.
- Yeah. Look at this baby.
(Bob chuckles)
(indistinct) What are you gonna do with that?
Well, I ran into this.
It's a long story, but I finally tried it.
And I thought this is something I need to experiment with.
So you lie it down on your bed like this,
and you get on there.
And actually it's called an Infant Pregnancy Pillow.
- Sure.
- But, my sister used it and she's 52.
- Brad, were you gonna tell me?
- Yeah. (Brad chuckles)
No, my sister used it.
She's 52.
She's not pregnant.
- Right.
- She really enjoyed it.
- Sure. - And I said,
let me give it a try.
So what you do is you lie on here,
on your side,
and they automatically have the knee cushion
which feels good.
And it's, they're not gonna fall out
because it's all connected.
- Right.
- You have one for your head.
Okay. And this is here,
for this arm, or you could put one more or pillow in there
if you wanted to. - Right.
- And you can kind of snuggle right up
and it goes along your back, supports your back.
And so, if you have a painful shoulder here,
it prevents you from rolling over to your left side.
And I thought, the first night I slept on this,
I wasn't gonna be happy
cuz I need to sleep on my back for part of the night.
And it works out alright,
that you could just lay like this.
And I did this in my sleep and I woke up
and I'm like this and I'm comfortable.
And I could go back to this side,
and it worked well.
And now this is-
- So again, you can't roll onto to the other side.
- Right.
- That option has been taken off the table.
- Yep. So if I had a left shoulder that was painful
this would be ideal.
- Right.
- And keep you from-
- Force you. - Yep.
- Right.
- So I don't know.
This is one of those things, it's new.
- For what it's worth.
- Yeah. For what it's worth.
There's an option out there.
I can't guarantee you're gonna have success with it.
But I thought it was a really neat idea.
Now let's talk about lying on your back.
- Right.
- You wanna lie down Bob?
- Sure.
Cause this is, the concepts are pretty similar
to what we have been talking about.
Typically, one pillow and a thinner pillow
works best for (indistinct)
- Right, cause look what would happen
if I had two pillows.
- Yeah. Let's put, you know,
head's way too high.
- Yep.
- He's gonna have neck problems.
Gonna have headaches.
They have all kinds of problems.
So, one low pillow and you can do the same thing
with the support or the Cervical Roll.
That's gonna go under here
- Fill the gap in the gap.
- Yep. And if it's too big, like on this,
you just simply take some of the rice out.
- Right.
- Rearrange it, adjust it
so it feels like good support.
And again, putting those inside the pillowcase
so they stay put.
- And again, they could heat it up if you want.
- Yeah. Which is a really neat idea.
And they hold their heat quite a long time.
- Yeah they do.
And it smells good?
(Brad laughing)
Smells like rice.
- You can also use-
- Right.
- The Memory, did we cover the...
- No we didn't talk about it.
- Oh son of again,
we missed it. - Yeah.
- So these Memory Pillows,
they have, they're the Memory Foam.
So they sink in slow and I've never, this is my wife.
She likes it. - Right.
- I personally don't,
and your daughter had really good success with it.
- Yeah. It took her a while to find one that's bigger.
That's the big problem.
- Yeah.
- Is finding the one that fits.
- Yeah.
- And feels right.
- The whole idea is that you have this valley
and it kind of takes the place of that little Cervical Roll.
- That actually feels pretty good.
- And it takes a little off of your head
and act to sink into it.
- Okay. Oh, how's that Bob?
- Not bad actually.
- Yeah. It looks like you got
some pretty good alignment there.
- Yeah.
- So these Memory Rolls or Pillows
with this contour can be a really good option.
Again, it's kind of a personal thing Bob.
- Yeah.
- But they're-
- Pillows are personal.
- Yeah, exactly right.
All right.
Oh, there's one more thing on the back, Bob.
This can be particularly people with knee problems,
hips or a back problem.
And that is,
get the pillow underneath your head, like that.
And then if you lay one or two pillows under your knees.
There, and that can be comfortable.
- Right.
- And the number of pillows
and where you put 'em is up to you.
So you adjust 'em.
One thing Bob and I have found worked really well with us
as well as our patients,
is a Leg Wedge, like that.
And it always, almost always feels better than pillows,
but, you can use pillows, see that happens.
And if you wanna purchase one of these, that's up to you.
But otherwise use your pillows and you'll know
cuz as soon as you put them under there,
it's gonna feel like,
"Oh this is the right thing for me to do."
- You're gonna have to experiment
to find that works for you.
- Absolutely. So there's a lot of options
to make your sleeping night
a much more comfortable experience
and you'll be grateful.
Won't you, don't you think Bob?
- I would assume yes.
- Wow. I can't wait.
I gonna get that C-Pillow out again.
I don't, they should just call it the C-Pillow.
It looks like a big C.
Look at that pillow.
- Right.
- C. (Bob laughing)
- C. (Brad laughing)
All right. That's enough.
(upbeat music)