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Coronavirus Update: We’re still open and here to help you, but spaces are limited. Please call ASAP to book your appointment.

Body Mechanics

It’s been awhile since we talked about body mechanics.  I received a good response from the last newsletter where I gave tips on using proper mechanics.  So this newsletter will continue on that theme.

I am often asked about appropriate positions for sleeping or told that they can’t find a comfortable position that doesn’t hurt.

Essentially you want to maintain your alignment in the lying down position as well as when you are standing. 

But “I am sleeping so how can I tell what my position is or control that?” you say.  Well pillows help and possibly your partner.  Yes we always switch our positions, but if you have pillows ready for all your movements, you can maintain your alignment.

You want to have a 90 degree angle at your hip/knee and same side arm.  If you are lying on your back, place pillows under your knees.  This is actually called the decompression position because it takes the pressure off the back.  One pillow won’t be enough.  At least 2 preferably thick pillows should be used.

If you are on your side and you usually stay there, use a pillow between the knees.  The pillow should be thick enough so the hip and knee are at the same level.  If the knee drops below the hip, it will twist the spine/pelvis.  You can then roll over to the other side still keeping the pillow between your knees.

Many people tell me they are asleep and aren’t aware of moving in bed.  There is a solution to this:  if you start off lying on the right side, put a pillow between your legs.  Place a body pillow on your left side, so when you roll over the pillow between your legs stays on the right and now you have the body pillow on your left.  So where does your partner play into this?  They can be your body pillow.  Place your leg on top of their pelvis if they are on their side.

Happy sleeping! 

 P.S. If you are still not 100%, give us a call at 301-493-9257 to set up a time to discuss the health issues you are having and how we can help you.  It’s a FREE 20 minute Discovery call to see if you are a good fit for us.  I would love to hear from you so we can discuss your goals, your particular issues you are having, and if we are a good fit for each other, how we can work together to achieve your goals.  


Did you know that Maryland has Direct Access for physical therapy?  That means you can see a Physical Therapist without seeing your physician first and getting a prescription.  We can evaluate and treat you without a referral.  Through the extensive evaluation, if I feel that other issues may be involved that may require you to see your physician, I will refer you back or recommend someone who is appropriate for you.


This is for those who are still unsure of Physical Therapy.  We offer a 100% FREE 30 minute Discovery Visit to answer all your questions and see if you are the right fit for our clinic.  Space is limited. Call us at:  301-493-9257 or email us at  We will get back to you the same day as soon as we are finished with our other patients.


  1. Come to the Day of the Book Festival in Kensington on Sunday April 28th.  I will have a table there.  Come and visit me!
  • Go for a walk in the Kenwood area of Bethesda to see the Cherry Blossoms if you can’t make it to the Tidal Basin.
  • Hike on the trails in Cabin John Regional Park and look for woodpeckers.
  • Go to the Millenium Stage at the Kennedy Center at 6 every night.  They have free music or dance concerts.
  • Hit a tennis ball at the courts at your closest middle or high school or Regional Park.

Cynthia Weiss

We Help Women To Increase Their Confidence In Achieving Their Goals Of Having An Independent & Mobile Lifestyle Without The Use Of Pain Medications Or Surgery.