Please can someone recommend the optimum position (to minimise more damage) for sleeping, relieving back pain and driving.

Hello Arya,

One of the most important concepts to internalize is that the pelvic organ support system develops under gravity as we sit and walk and run. It is while being upright with spinal curvatures in place that pelvic organs are drawn into their natural positions.

Lying down negates all the influences of organ support. Therefore, no horizontal position is better or worse than any other. Inversion is not helpful either, because we need gravity to force the organs forward.

Car seats are problematic. A pillow placed behind the lumbar spine is the best I've been able to do.

I do hope your back issues resolve soon. I can only offer the hope of the experience of many women that WW posture develops a strong, sound back. Work slowly and carefully to gradually instate the posture into your daily life. Remember that it all flows from the head and shoulders - pull up through the back of your neck as you press your shoulders down. Lift your chest and relax your lower belly. In this way your lumbar curve expands on its own and your pelvic organs are drawn forward. Bit by bit.

Christine

Hi Arya

We have discussed car seats periodically. Search for "Yaris" for a recent discussion. Also search for "Echo". These are both very small cars that I have owned.

I have this solved with a combination of lumbar pillow that sits just under my shoulder blades down to my sacral dimples, to keep my lumbar curve in place, and a foam wedge on the base of the seat under my car seat cover. It is trimmed at the edges to fit the contours of the seat, to make it completely horizontal, and so the seat doesn't squeeze my thighs together. I also sit quite close to the steering wheel so my arms can hang straight instead of being pulled forward into a slouch.

I sit so tall that I am going to have my rear vision mirror shifted upwards so it doesn't impede my vision of the road. I have to bob up and down a bit to see past it. Sitting high also means that it ie easier to drive into the setting sun because the visor comes down much lower.

hi Arya
i am working through similar questions to yours. Re driving: I bought a back support (Halfords, if you are in the UK) for my Yaris, and yesterday managed a 3hour drive without ill effect. I haven't quite got the extra foam on the seat right yet - bu with a bit more trimming of a cheap seat cushion I hope that will help.
I too had wondered about best posiotn for sleeping - and am rather relieved to hear Christine's response that it diesn't really matter. I lie on my front.
What country do you live in - fobbed off by doctor is exactly the word I would use, I haven't had more than a cursory exam, and a reference to a gynae that could be a year's wait. Perhaps that is a good thing - because I discovered WHole Woman instead...

HI. As anyone reads this, please keep in mind I am new. Only discovered this a week and a half ago. However, the difference between how I am coping/feel now, and how I was coping/feeling a week ago and now, is HUGE. But by all means, take Chrisine's advice and that of those who have been here longer than I have, over taking my advice or opinion, please!!

As far as car seating. I cannot change the slant of the bottom part - the seat. So I have had to manage with what I CAN do. This is kind-of opposited of what Chistine says, so, please, Chistine if you want to encourage people NOT to do what I am doing, Fine! Or if you'd like to correct me, fine! I have instead of using something behind me (it would squash my belly to much, hard to explain. I have let my car back go FURTHER BACK. It takes the DOWNWARD pressure off my belly. It's a pretty big incline back so it might be that people look and wonder why someone would want to sit that far back. lol To give an idea, picture a cocky, hot, young guy wearing sunglasses with one arm draped over the passenger seat, leaning back, driving in a convertible, trying to look cool for a chick. THAT'S the way I drive. hahaha It works! I have my right arm on the passenger car seat or behind the chair or on the side of it, kind of bracing myself. My left arm is low on the wheel, also kind of supporting me and my left FOOT is on that baseboard, also kind of supporting me. I do not feel any pressure on my belly area. And I pull UP just below my breasts, like I would with the posture. I do not feel any discomfort like that.

Again, it's the only coping method I have found for diving in my car, a Nissan which has a serious v in the seat shape and back of the chair shape. so this is the best I can do.

As for lying down: I highly, highly recommend a little um, well, sex. ahhaha. THEN a tampon in because the v canal is all extended, longer. I thought it would take a lot of thinking to get a tampon in but I think after, it just naturally is all in the right position and I am telling you, all day yesterday and all day today I have felt terrific with a tampon in after. Everything is up. I SAT yesterday for the first time in almost two weeks.

I am feeling hopeful again. As even if it were to not get better (but I am hoping, hoping it does!) THIS IS livable. I could have some semblance of a life like this. No one need know. (my kids know though) and I can get to a store,, I can cook though I am afraid to do it too long.

Once the tampon is in, I can lie down in any direction. I am careful, lest I dislodge it. But my gosh, the difference between today where I BAKED A CAKE for my little boy's birthday - and almost two weeks ago when I was crying, crying, in terrible discomfort, scared out of my wits and thinking it was better to jump off a bridge - well, this is a huge difference! Huge.

I did not know what people in here meant by "it will get better." I wondered if they meant you get used to no life and body parts falling out. But now I see they meant you CAN right things. You just how to figure out how It is a personal journey because you have to fish through the advice here. Since everyone's ailments are slightly or vastly different. I'd say find someone with ailments like you and try what they do. Key seems to be REALLY paying attention to what your body is TELLING u to do.

I finally figured out one night when i could not stand the discomfort anymore that my body was almost telling me, put your uterus back in place! lol

And the sex helps so much, I think, our bodies are directing us - go for it! If
alone, nonethematter, go for it. lol The released hormones the stretching back into place, the good feeling after - it all helps A LOT.

I found that as soon as I start getting a back ache, or any weird ache or pain or tired feeling or heavyness i go right to the bed and lower myself ALMOST onto my belly. Wait for a few secs. Then I lay on my back or side for a few minutes. PRESTO I get better THAT quick. And I get back up again and carry on. If I can't lie down, I lean forward with my hands on my knees or leaning on a table, or something, making certain my butt's in the air. hahah My husband would have loved that. Ha.

As far as the times when I knew my U wasn't in place, lying down felt like torture. So in that case, personally, I DON'T feel that any position is ok. Lying on my belly like that felt like squishing my organs into the place my U was supposed to go and it also felt like PRESSURE pushing my U out! So, personally, I think while lying on the belly IF the U is out of place, there IS no good lying down position. I feel like it's best to try to nudge it back in. THEN, when it's in place, I see no harm in any position as Chistine assues us it's ok and I trust her completely.

When I feel aches or pains this way or that though, I avoid it. i think the pain is def a guide. Because things have gotten sooooooooooo much better for me, even without the presser, I do feel our bodies can heal themselves. There is hope. It will get better.

I also have a big sense of well being. There is something about this program that really helps you. Can I call it a program? lol Outlook, I guess. It's making sure you go the natural route. And I don't even know when I stopped listening to my body! I used to alll the time!

I have also lost about 12 pounds during this time. And plan on loosing more. i am feeling a strengthening in the muslces that run down your front like suspenders that are close together. I am eating things like fresh tomato, cucumber plain, lots of water, cantelope, pomegranite juice, spinach salad with no dressing. I gave up coke. I stopped taking aspirin (a muscle relaxer!) I get LOTS of rest. I take a one a day multivitamin and lecithin. A little chromium. I do believe I am getting healthier. I do have a bit of difficulty shifting in and out of the car and reaching things low and sitting isn't perfect. I try not to keep thinking o woe is me. I am trying to watch light hearted shows, keep my mind on the moment, to think only positive thoughts, to re-focus, to realize I DID have a good life with love, great jobs, great interests, lots of fun things, a great relationship with God and feel I did contribute to the good of society and was compassionate and helped people etc. So it is not REALLY like I missed out on life. It was good, and God willing there will be more. But I feel I have had a lot to be grateful for -and the keeps me from whining about not being able to do sports etc as I would like in the future.

Compared to how I was a week ago? This is heaven. : )

Oh, and how I did it with sleeping to finally get comfortable is I took about three pillows to a soft enough bed - not to hard, not too soft....and I took a sleeping bag. I let the sleeping back go on one side of the bed, kind of willy nilly, like a random pillow setting. And i let my body naturally sink into the sleeping bag. almost as if I were just rolling over to sleep cuddled up to or almost resting on my husband. I didn't really pad o prop, i just let myself roll into it. And DANG if that wasn't the very first time I felt normal! I woke up with everything feeling back in place! (without clothes. I notice going braless and sleeping without clothes makes a huge diffeence. body seems to go back to normal).

It's another thing I do now if I end up feeling out of place or achy. I go lay down and roll into that randomly placed, fluffy sleeping bag as if it's the person next to you and youre cuddling. lol It fit right into my body parts naturally, is what I meant. Kinda rested my breasts, the side of my breasts,and was like a prop to my upper leg as I lied on my side. And a good plae to put my arm over. It was really perfect. I noticed a pillow BEHIND u doesn't hurt. But I've only done that once in a while as I am comfortab le enough now. thank goodness as that was the long haul of serious discomfort!! So glad that part of it is over.

Csf, while you are carrying a lot of weight on your front you will find the lying right back position the most comfortable in the car. When you are lying back it *would* be best to have a slope on the base of the seat because it keeps your body close to 90 degrees to your legs.

As you lose more weight you will be able to sit more upright and put a wedge of foam under your bottom sloping to the front, so ultimately you will be able to sit upright on a horizontal surface with your legs straight out the front, without a back rest. (I am not quite there yet, but it is coming, slowly). Can you sit cross-legged? I am sure that bulk around your belly is a major factor stopping you from doing all sorts of things. .

Even half-lying back in the car I would suggest a folded towel behind your lumbar spine because it will help your pelvis to not tilt back, and lessen further that angle between legs and torso. It is also subtley teaching your body to get into its normal configuration. The body is built for that angle. If you haven't been able to do it for many years your muscles will probably have lost a lot of their range of motion, but you can get it back in time. That is part of "it can take some time". We all have the same muscle, bone and fascia structure, and we are all changing the overall configuration of it to get it back to where it optimally should be.

Some gentle stretches every day will help that process along. The muscles to stretch are those that increase flexion, extension and torsion of the torso and the arms and legs, particularly the rectus abdominus, the obliques, the back muscles that run up and down, and the hamstrings and quad groups of the thighs. These big muscles on the thighs fasten onto different parts of the pelvis. When they are stretched land contracted to their full extent they keep the tilt of the pelvis stable.

Also the lattimus dorsi, which fastens from the whole of the tailbone, up to the top of the of humerus, your upper arm bone. By lifting your arms up high you are lifting your tailbone (!), reinforcing your lumbar curve and pushing your sacrum forward to lock your bladder and uterus against your lower abdominal wall. If you can find a jungle somewhere in your neighbourhood, and go for a bit of a vine swing every day, that will be just the ticket!

Hey, I just found another one! Get into WW posture. Shoulder circles in a vertical plane take your upper torso along with them. Inscribe all the hours on the clock face. It is quite hard to do this for a start, because it is reprogramming your muscles and your brain. Do one side at a time in each direction a few times, then combine both sides into a figure 8. Do a few in each direction. I think you will feel all your upper back and shoulder muscles trying to move, as well as your abdominal obliques and transverse abdominus muscles moving. I have never done this one before, but it feels very powerful. This will give you more upper back flexibility.

Hey, why don't you just take up bellydancing? You would be able to borrow DVD's from your publicv library. You might even be able to join a community class. I have found bellydancing a wonderful way of learning to isolate body parts and become more flexible. Just make sure you do it in WW posture. Leave out the Turkish upward pelvic thrusts and body undulations for a start. They can be hell on POP until you learn how to do them. These have taken me several years to do without POPpy complaining.

You are on the start of your journey to healing. This is what God wants for you. It will be hard work getting there, but it will be harder work if you don't, so keep it up.

Louise