18 Jan Alleviate pain caused by poor reading posture

If you’re anything like me, you’ve found yourself reading (or scrolling on the phone) more than usual during the recent frigid pandemic months. And if that’s the case, you may also find yourself suffering from headaches, neck, jaw, and/or back pain.

Why is this?

Sadly, the positions that feel most comfortable while we’re curled up reading may end up leaving us uncomfortable later. Poor posture adds uneven pressure to various parts of our spine, which causes a chain reaction leading to muscle tension and pain. 

How can I prevent this?

The first step is to look at your posture. Ideally, we want our ears lined up with our shoulders, our shoulders in line with our hips, and our feet flat on the floor. Keep your back supported by a chair or headboard, and if you’re in bed (which isn’t optimal, but we know it happens), stretch your legs out straight instead of crossing them.

Whenever possible, the book or phone should be at eye level. That means lifting them up to your face, not the other way around. Instead of scrunching your back and neck over to read the book on your lap, use your arms to hold it up. Obviously, this position won’t be sustainable for long (and can be potentially harmful to our neck, shoulder, and arms in its own way), so you’ll want something under your arm for support.

Try crossing your opposite arm over your abdomen, making a fist, and then propping the holding arm (just above the elbow) on top of the fist (see picture for demonstration). Or, you can even stuff a pillow under your holding arm to give it a little boost.

Secondly, take breaks. Losing track of time is the sign of a great book, but for the sake of your body, it’s important to move around every once in a while. Set a timer for every 20-30 minutes so you remember to get up and grab a drink of water or take a bathroom break – your body will thank you.

What next?

Months/years of incorrect posture can create a lasting (unpleasant) impact, so if you’re still dealing with the pain after making these tweaks, give us a call or book an appointment online. Your therapist can provide more education and a tailored treatment plan for your specific situation and body.