If you’re like us, you enjoy cozying up by the fire and reading during the colder winter months here in Minnesota. Reading can be a great way to pass the time and engage your brain, and while we don’t often think of reading as a very strenuous activity for our body, an extended period in a seated position can cause problems for certain areas, like your neck and back. We don’t want reading to cause discomfort in your body, so in today’s blog, we’re sharing a few PT-approved tips for protecting your head, neck and spine while reading.
Mind Your Spine When Reading
Your brain may feel relaxed when you’re reading, but that’s not always the case for your body. Even though it’s not running, jumping or twisting when you’re reading, your body is working to manage stress in a static position. If you’re not moving when you’re reading, the same muscle groups are handling prolonged stress, and while it may not be overly stressful in the moment, over time it can weaken muscles or soft tissues in specific areas. This stress is only amplified if you have an unhealthy seated position, as many of us do when we’re reading a book.
With that in mind, let’s look at some of the tips our physical therapists have for readers who want to keep their neck and spine healthy when they are paging through their favorite book.
- Consider Your Posture – As we just mentioned, poor seated posture can amplify the stress that certain areas of your body are under when you’re reading, particularly your cervical and lumbar spine. Try to have a healthy posture position when reading, which means you’re sitting straight up with your head positioned directly over your shoulders. This is easier to achieve if your book is slightly more in front of you as opposed to being in your lap. Perform posture checks every couple of pages and straighten up if you find yourself hunching or slouching.
- Get Moving– We don’t expect you to be able to read while you’re walking on the treadmill, but do make it a point to stand up and move around for a couple of minutes every so often when you’re reading. Movement helps to relieve this static muscle tension that is building up in your body, and it also provides a nice boost to your circulation, making it easier for different structures to get the oxygenated blood they need. Stand up and move for a minute or two every 15-20 minutes to help relieve built up muscle tension.
- Consider Cushions– A supportive but comfortable spot on the couch will help to take some pressure off your lower back compared to a harder surface like a wooden chair or a barstool. An overly cushioned reading spot can also end up amplifying the stress on your lower back, so don’t assume more cushion is always better. Many people find that a neck pillow or normal pillow tucked behind their head can offer their neck support and make it easier to maintain ideal posture when reading.
- Connect With A PT– Finally, if reading has become uncomfortable or you just want to make sure that pain doesn’t interfere with your latest book, consider connecting with a physical therapist. We can help develop a strength training program that makes it easier to maintain ideal posture or to improve strength deficiencies that may be contributing to your discomfort. Don’t ignore pain that develops when you’re reading, because it’s unlikely to resolve on its own, and oftentimes it only intensifies if left untreated. Let us target painful areas and give you the tools to mitigate discomfort before it develops so that you can enjoy reading once again.
For more information on how we can target specific areas of your body that are uncomfortable when reading, or for help with a different physical issue, reach out to the team at OrthoRehab Specialists today at (612) 339-2041.