This video appeared as I am going through this pain and wondering why it's constantly recurring in my life. SO scary how it showed up just in time. And it's super helpful!

No wonder I have my back & neck pain, I am sleeping & sitting in all wrong positions! And none of my doctors told me you did in this pain rescue video, thank you! And in such a relaxing soothing voice which is a pleasure to listen.

This video is 100% spot on. I'm a side sleeper and my top shoulder is always rolled forward. Same as with the rounded shoulders as a natural posture. The pain from these bad habits is very distracting. Wonderful and clear video!

I experience severe pain in my back. I went to the emergency and saw a doctor who recommended RMN and X-Ray. Meanwhile, I reached the conclusion that my sleeping position is the problem or at least part of the problem. For the last 3 nights, I forced myself to sleep on my back. This is difficult because my favorite positions are the ones you said are the worst: on the side, with one arm under the pillow and the upper leg in front. I woke up pain-free in the morning. I still feel pain in the evening, a sign that my problems are bigger, but it is a relief. Thank you for this video!

Had this pain for years and this confirms that it was my posture. Thank you now I know what the problem is and how I can fix it

I have had this pain for 3 years. Often it feels like my rib is broken or being pulled on. Finally found a solution. Slowly getting better. Thanks so much.

I have been seeing a chiropractor for the past 18 months and all of my debilitating chronic pain has subsided bit by bit. Except the rhomboid pain next to my spine. I realized a while ago that daily posture habits were contributing to it but I didn't know to improve them. This video is really eye-opening and tremendously helpful!

I've been to multiple PT and Chiropractors over the last 6 years for constant neck pain. They convinced me that it was a muscular issue but no one ever pointed the possibility of the rib joints. I've always slept on my side and roll over onto my shoulder. I'm excited to try changing my sleep position to see if this will break the pain cycle. Thanks for the video!

This video popped up just in time because I have been dealing with this exact pain for the past week. It has me waking up in the morning feeling just as tired as I did when I went to sleep I'm definitely going to try some of the things suggested in this video to get some relief.

I’ve been looking for this video, it’s exactly what I am experiencing. Side sleeper, bad posture, and looking at my phone while laying on my pillow. I’ll check out your other vid on ways to improve it, thank you!

What do you think you causes your Rhomboid pain?

Took me about year and half to get off the rhomboid pain. I excercise daily, avoid reading books on bed, sit in good position, with breaks frequently.

this is so straightforward and clearly explains my struggle it's amazing to get it explained as clear as this! more power to your channel

Perfect video for someone who's literally in bed trying to sleep without pain. Thank you

exactly the issue i am having with sleeping on my side and when i slept on my back my pain is less thanks for explaining!

As a kid I also slept on my stomach but later in life I can't understand how that was comfortable to me then. Guess I'm less flexible now too. I'm a side sleeper and use 2 pillows one to "hug" and one between my legs. Works well for me. I haven't been able to sleep on my back a single day in my life I just don't fall asleep then. For me a lifesaver for the phone holding has been this thing you can hang around your neck which holds the phone for you. Can't live without it.

This is such a good and thorough video, thank you for not just telling us we have bad posture like most videos do!!

Thank you - my lack of understanding what was happening has been crippling me for months now. After watching this one video I've seen a dramatic improvement in less than 24 hrs.

I look forward to trying this. In the US, I spent 12 yrs of Drs shuffling me, never doing anything, but always telling me never to go to a chiropractor. At 1 point, I got sent to pain management but didn't realize it. I was in so much pain i couldn't sleep and had a constant migraine. He started injecting 2 steroid shots a month, 1 in lumbar and 1 somewhere around C4. He put me on bed rest and I did all of this for a year. I was in so much pain and he was so good at talking in circles. My pain never got better, i slept all of the time because of the bed rest and headaches, got depressed and was a mess. I went from a very athletic woman and a super mom to a waste of space. Finally with the help of a friend a my husband, I got another opinion. I had more xrays and another MRI and had 8 bulged discs, but he did damage doing those shots. He did them like a regular shot poke, band-ade, go home. He shredded the facet membrane in the area's he was doing the injections, a bunch of bone loss too. I spent a year in physical therapy, it helped so much but 13 years later, I have still have a constant, burning pain right where you are showing. I have headaches everyday, numb arm, burning but numb fingers. I do some normal stuff. Laundry, I train dogs but I don't use a leash so I don't use my arm. I do have a hump and my head is forward. I haven't slept on my back in forever but my lumbar is fused. I sleep on my side and only sleep for 1 hour or so before wake up. I also haven't driven, cooked, done my hair or make-up in 14-15 years. I am only coordinated in the arm that burns. If I pull it away from my body, raise it up, i will get a massive migraine like headache. I see my PC Physician every 6 months. I will start this slowly and also talk to him. 😊😊😊😊

shout out to those of us watching this while laying in this position...

I find your videos really helpful, especially because you explain the mechanisms behind the pain. Thank you sir

I found the ultimate solution, installing TV on the ceiling is genius!

I’m a side-sleeper, I’m breastfeeding, and I text a lot. I’ve been having horrible pain in this area and didn’t know what it was called. Thank you!

More on how to sleep with Rhomboid pain. Plus the best exercises... kzfaq.info/get/bejne/ecuYZ9Jh3tGyaH0.html ‘The 3 Essential Exercises EVERYONE Should Do’ …EXCLUSIVE video, only here: stefan-becker.mykajabi.com/3-essentials GOT QUESTIONS? I answer questions here now: I’ve started a Facebook Group to help people achieve their musculo-skeletal goals. Join here… facebook.com/groups/bodyfixexercises AND I’m developing a Coaching Program! Over 12 weeks, I help people with posture related issues-like neck, shoulder, & upper back pain-discover their root problem and correct it using science-backed mobilising, stretching, & strengthening exercises… so they can feel straight, strong, flexible, & pain free again (and get back to doing what they love). Find out more, and join the wait list here… stefan-becker.mykajabi.com/waiting-list

years and years with pain and pinched nerves, and many chiropractors and osteopaths visited, and no one had told me that the cause of everything was in my bad sleeping position. thank you so much!!!

Not me watching this video while lying in bed on my side. I'm so glad I found this. I've been suffering this exact pain for weeks.

I used to have the same sleeping on stomach headaches. They were very painful. I didn’t realize why this was happening because I slept majority of my life on my stomach. But, I guess my body couldn’t keep up with it. I realized that sleeping from 6-8 hours on a bad posture would actually ruin my whole day when I wake up. Really appreciate you tips and suggestions.

Really excellent video! Well thought out, well organized, and I love how concise you kept each point.

2:17 - 2:28 thanks for that little bit. I work on boats and am constantly in that position but wrenching, often with my body upside down sideways and torqued, now I understand why I get this pain “randomly”. Definitely not random.

Thank you for this wonderful video. I paid a chiropractor $89 to Crack my neck once on both sides and my back once. No relief. He didn't confirm it was rhomboid or what might cause it or how to sleep. No info at all. So disappointed. Then this free video comes along and helps me. Thank you so much!

This explains my pain, thank you for the tips! I've been gradually improving my posture and shifting my sleeping positions, I've also bought a sleeping pillow to hug. I can see some improvement.

It can also happen if you have a job where you repetitively have to reach forward to stretching out the shoulder blade. One technique I learned was to stand sideways as much as possible. Not always possible in jobs. Also if you're very short, you can have lots of problems with this because almost everything you do involves stretching this out to reach things.

I spent 10 or so years doing all these wrong things, and now i'm fighing agaisnt pains and aches.....took me a while to figure out what i was doing wrong , but TV and notebook in bed are the worsts. I was in a such pain, that i changed everything to the positions that doesn't pain, and they are all those you recomended....

Very helpful information. Now I understand why my back and neck hurt. Now I will make the necessary changes to feel better. Thank you.

amazing pinpoint. i've been struggling with this pain for a month which i cannot describe to anyone. just seeing picture of this video on my home page helped me to figure out why was i in pain.

I’ve been wondering about my back pain and this is it! Looking forward to trying the exercises and sleeping tips!

Stomache sleeper, always slept a lot on the "wrong left" side etc.... Have had romboid pain in the left and headaches for many years .. Thanks for this extremely clear video!

This is the exact problem I had, from the exact sleeping reasons you give. I was able to fix what was a long term problem. I had pain in my left rhomboid. I sat on the floor with my legs curled up on my right side and my left arm extended to prop me up on that side. I was sitting like this for maybe half an hour. Then I naturally sat up with a straight spine, thrust my chest forward, and then pushed my chest laterally to the left side. Every joint in my spine cracked. I have never had that happen before. Then I relaxed, rounding slightly forward, and repeated, thrusting by chest forward and then laterally, and again every joint up and down my spine cracked. It was wonderful.

Good infos! If I remember correctly I am guilty of several faults you mentioned in the video. Yesterday I had an episode of serious rhomboid pain. The only way to resolve it was to roll up a towel and work with it on the floor. Luckily at some point the ribs popped back into the natural position. Now i have a good reminder to work at my posture and maybe invest in some excercices to stabilize the back.

Payed doctors dont help and here we have free advice that works like magic. Ty so much !!!

How about driving posture? I feel this, at least in part, has contributed to my left side rhomboid pain. Unfortunately moving the seat closer to the steering wheel crams my feet on the pedals. The only support for my arm then is to place the elbow on the door at the bottom of the window.

A bit of a compromise between snoring heavily and sleeping in a comfortable non-snoring position for me. I've had these kind of pains from time to time and sometimes so intense I couldn't move. But understanding what causes it and how to treat the muscles helped a lot.

Here's a suggestion for holding your phone better. I do lye back and look at my phone. But I use pillows to help keep me in good position. I adjust multiple pillows to keeo my neck a little more straight. But probably my best suggestion is to use pillows to prop up your arms to raise the phone up without your arms getting tired. Use thick pillows if possible. Otherwise fold a pillow in half.

Thank you for taking the time to demonstrate each position i.e. on a bed, couch. Made it fun to watch 😊 but also helpful for clarity to see the visual and not just a verbal description.

I typically slept with my top leg too bent and forward, and yes, after consciously thinking to keep it back, I started noticing that I automatically maintained that position upon waking. I don't watch tv in bed, but I do read with a similar posture. I'll need to work on that one!

My rhomboid pain always drives me crazy, and now I know why 😂 I literally do everything that I could wrong 😬 I went to see a sports medicine doctor, and he told me “your shoulders should not even be able to move as far forward as they are, and you’re just sitting there. We haven’t even started the assessment yet.” My theory on that one is that it’s a side effect of being a tall girl and always trying to appear smaller 🤷🏻‍♀️ I really gotta fix this though, I struggle to sleep from the pain.

I suffer with lower back pain, carpenter for 27 years so bending, twisting, crouching, etc, haven't helped! In the last couple of years, I started suffering with the exact pain you are talking about in this video. I am a habitual side sleeper, who spends most resting time, laying on the bed with my laptop on my thighs. Ain't sounding great, is it? I struggle with sofa's, as I ALWAYS end up slouching and my posture isn't the best anyway, hence deciding to lay on the bed. We have recently invested in some smart Scandinavian armchairs, so my intention is to move over them for my chill time, and away from the bed! In the couple of videos of yours I have already watched, I have learned loads, and feel that with your help, I may well be on the way to getting a proper, pain free nights sleep again. Thank you VERY much for offering this advice. Of course, I have sub'd, rang the notifications bell, and Like everything I watch!

Freaky... been randomly waking up with this exact problem which has been blighting me on and off for years now... as it did this morning. Then opened up YT and here's the solution... thanks!

Watching TV in bed was definitely the worst “invention” in human history.

Thank you for sharing your knowledge, Concise info. New Subscriber 👍🏼 🇬🇧🐉®️

I do all of these and my rib is always out of place in the back and i have to see a chiropractor. This is the best video I've seen on this

Thank you, im lucky i found this video, been in pain for a week or more, also, anytime you get into bed and DON'T go to sleep, your training your brain to NOT sleep in bed, even worse than physical pain, not sleeping, peace and love always. .. .... .

My issue with my poor couch posture is that I'll put effort into sitting correctly and then get tired or restless in that position within just a few minutes. Any advice is appreciated!

Can this happen after a fall? I took a fall a couple days ago and the pain is so bad i find it hard to breathe.

thank you. I will try this. Pain has ruined my life as long as I remember. I'm so close to giving up.

What I don't understand is how the algorithm managed to feed this video to me like two days after having exactly this problem and not knowing entirely what the trouble was.

Lying on your back is not good for sleep apnea and snoring

I've had this the past 2 days since I woke up. Thank you for this video it's a great help

THANK YOU! Now I finally know the scientific name of the problem I have, and the fact that I need to avoid my usual sleeping posture...

I do all of these things. No wonder my back and neck hurt. Thanks for the informative vieo!

Great video, thanks. Definitely gave me a starting point towards eliminating my rhomboid pain. I had no idea about the poor posture that likely contributed to my pain until I watched this video. Again, thank you.

Thankyou so much. I just propped up my monitor a bit higher after studying how you were seated. Now hopefully I can get some work done without ending up in pain!!

Finally a great video on causes not just quick fixes. Thank!

Sometimes KZfaq's algorithm must have a touch of magic. I had no clue that this is what it's called but I have these issues frequently. I'm guilty of every position you demonstrated. Thanks for the explanation and showing better options!

Thanks! I have no left hand and do these movements with my left shoulder to use my stump everyday. This could be very useful for people with dysmalia or amputations.

Thank God for this recommend, I had a hunch but this just entirely confirmed my suspicions.

Ok as a guy in wheelchair with muscle dystrophy..this is the right thing i am looking for..thnx sir

Oh my god I've been having issues with this for YEARS. Thank you so much!!!

Switching to sleeping on my couch a few years ago helped a lot. It prevents me from side sleeping.

Oooooooh, so it's due to my sleeping habit as I stretch my arm too far to the front and my shoulder is way ahead of my chest. This explains a lot, thank you!

"Habits can be changed" Not easy to do but it is true!

Thank you do much .i am suffering from this pain

Thank you so much, this video made me understand my problem and just by fixing my sleeping position, I have gain sleep quality and suppress so many pain, thank you again !

How did KZfaq know I was having huge issues with this??? Thank you so much for the video and explanation!

You’ve changed my life. Thank you.

finally, i've been trying to figure out why i've had this pain.

This is brilliant, I have been having this sort of pain for a while. Thanks.

Never watch TV, thanks doctor ! I'm healed of all my problem.

Thank you for this🙏 I got my pain from keeping my left butt check off the chair while a ligament/tendon injury to my sitting bone there healed. Then a bunch of stress happened that caused my neck to get stuck in the looking down position. That was 2009 and even after chiropractic, stretching, lifting weights, dozens of deep tissue massages, plus other treatments and not much luck. My favorite sleeping position is curled up on my side, so I'll change that and see.

Perfect timing for this video to pop up on my feed.

I don't have rounded shoulders but I do all of these examples and even have the rhomboid pain this is so helpful.

OMG, I was trying to figure out the source of my pain that started the last three weeks. You got me 3 for 3! slumping at the computer for hours (I know better! but I got hooked on a new video game until I finished it yesterday, so that one is fixed), reading a kindle in bed just like that, and sleeping on my side (the knee part was probably recent) but sleeping on my back caused breathing issues and side sleeping fixed it if I lean forward (and avoids a cpap). So now I will eliminate those things and try your exercises. I avoid chiropractors like the plague, several bad experiences in the past trying to solve this very problem. I found a trigger point massage therapist and changed posture. But nobody has laid out three things that I know I was doing for the past three weeks and that makes perfect sense (and you didn't tell me to go get my neck and back cracked or find someone with that stupid clicky thing to the side of my neck). Thanks for the tips!

thank you i know what caused my problem now my head was always looking down for my work, and i regularly sit AND sleep in all the ways you said is bad in this video hahaha i went to chiropractor and he adjusted my spine which helped and know i know to stop doing all these things too

I do all these and in pain...goodness I'm glad I came across this video.

Thanks a lot i m facing this issue for more then 10 to 15 years

Yesterday night suddenly got this pain. And today even before searching youtube recommended me this. 😮

Thank you. Sort, simple and to the point. I can see from your examples what I am doing to cause me pain.

I've been doing everything you suggested not to do! Wow, I'll try all of it. The rhomboid pain is very irritating.

That's so weird...I just woke up with this pain for the first time in my life and haven't even googled anything and this video shows up informing about the kind of physical pain I have right now...

Great video! I've been having this problem severely for the last week. I do find it creepy though, I didn't search for this online at all yet KZfaq seemed to know this mattered to me. 🤯

Wow! The timing of this is perfect! Been struggling with this! Thanks!

Большое спасибо за ценные советы, придется менять привычки, но это важно. Всем здоровья ❤

Thank you so much! I am definitely going to try all of this (as I type this while lying in bed with my laptop propped up by a pillow on my tummy) 😆 I did like and subscribe, and I look forward to watching more!

Thanks for this - one day this week I woke up with a neck crick, and then today I woke up with rhomboid pain! 😠😬 I can't sleep on my back, so I'll try your option for rolling back slightly.

Thank you very much, am in these pain right now and I can confirm the causes are true

I've been trying to become a back sleeper for years but no matter how comfortable I make myself on going to sleep, I always wake up in the morning face down, neck cricked awkwardly with my arms and legs like a broken pretzel with no memory of moving 🤷🏻‍♀️

I have a hard time sleeping in any other position than on my side, shoulder forward and top leg forward, often sleeping almost on my stomach! Anything other position than that makes my body feel more awake. (I do have this pain on both sides, so I will try some of the options in this video, thank you!)

Thank you so much for popping up in my feed. This is incredibly valuable content.

I am having very svere pain these days. I was a side sleeper and made same mistakes as you explained. Now I am trying to change habit and sleep straight. Thanks for tips . You are awesome.

I've got this pain as well as my arms getting numb in the mornings. So naturally I'm trying to teach myself to sleep on a side without leaning too much forward. I've found that putting a pillow by my side works the best. As to keeping the body from rolling over and putting my weight on the arm - it's problematic since you look for relaxation which can't happen in a position shown in the video.