A few days ago, I took to our social media page to see how many of our followers are spending more time than they would like on their couch, watching TV or Netflix these days. And as I expected, most people are watching more than normal and it’s making them achy and sore! So I put together this video with a few simple suggestions of how you can get comfy on the couch, enjoy your rest time, but also not aggravate or worsen your pain!

Take a watch and let us know what you find what TV postures helps your injury when you’re comfy on the couch!

As much as we all want to have perfect posture at all times, it’s just not realistic for most of us to expect to sit up tall and straight while watching TV for a prolonged amount of time. Inevitably you are going to start to slouch and you might not even realize it until you start feeling achy and sore.

So instead, put yourself in a comfortable position that will minimize the strain on your injured area and will be easy ( or at least easier) to maintain while you relax on your couch!

Try out these 2 suggested positions and let us know what you think!

TV Position #1: Side lying

Just like when you sleep at night, laying on your side can minimize the stress and strain on your body. Make sure that you don’t have too many pillows causing your neck to be at a stressful angle. You can also add a pillow between your knees or under your waist depending on what feels right to you and depending on where your painful area is! Just remember to keep your head nice and straight and not to let it travel too far forward

TV Position #2: Reclining

Bonus points if you have a comfy recliner at home! If you do, you may want to try putting a pillow under your knees to ease some tension off of your low back or putting a rolled up towel behind your low back.

If you don’t have a recliner- you can make one out of pillows, like I show in the video! You want your spine to be as straight as possible while still being comfortable. So try not to lift your head. You should be able to relax comfortably here. Feet should be directly under your knees or you can put your feet up on a coffee table or ottoman!


So, don’t feel too guilty about your TV time. We all need to take a break and rest and relax in a way that helps us unwind! We just want you to be able to do so without making your pain worse during or after! So, try these tips and let us know what you find works best for you!

Bonus tip: Do the exercises your athletic therapist has given you either before or after ( or both!) to really minimize the impact your TV time has on your body.


If you are interested in getting more information about your injury and how we can help, CLICK HERE and apply to speak with one of our therapists! This conversation is completely free of charge and no commitment. You will receive advice on what you can and should be doing to start feeling better and to get back to the life that you really want!

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