Do you enjoy sitting down with a good book? Do you have to study long hours for school or work from a desk for long stretches of time? Sitting for long periods, no matter your reason, can put strain on your body causing neck and back pain. But how can you manage or avoid this?
In this article, we’ll outline some key tips you should use to avoid back and neck pain while reading. Put your comfort and health first, while enjoying your time with your favourite book. For personalised advice, contact our team at A Pinch of Prevention today.
Why am I in Pain?
Sitting down to read for hours can have a significant impact on our bodies. Holding one position for too long can put additional pressure on them. Whether you’re curled up on the couch or sitting on a chair, you’re putting strain on your back and neck to read. This strain, can cause significant pain and even cause stiffness and decreased flexibility. Lack of use can also weaken our muscles, meaning the impact of holding one position for too long can worsen.
Preventing Neck and Back Pain
There are several ways you can prevent neck and back pain from developing while you read. Here we’ll outline the different methods and how you can ensure you are using them correctly.
Posture
Maintaining comfortable and supported positions can help prevent neck and back pain. This helps prevent muscles from being pulled in one direction and causing pain. It is important to be aware of your posture while reading and know which positions may cause excessive strain or pressure in your neck. It is best to avoid poses where you are bent forward or hunched up. Likewise, hanging your neck down to look at your book can put significant strain on your neck. Holding your book further forward so your head does not have to tilt down to read it can help you avoid this common issue. There is no perfect posture, therefore it is crucial to avoid sitting in the one position for long periods of time, but try to regularly change the position you are in.
Supportive Chairs
Consider taking a seat on a more supportive chair. A comfortable, yet ergonomic chair can help support your back and keep it in a better position. This can reduce the amount of effort you have to put in to maintain your posture and make your reading experience more enjoyable. If you don’t have a supportive chair, consider utilising a back support pillow. This can also help to support your back and reduce the strain on your body.
Stretching and Breaks
Holding a single position for hours can cause stiffness and pain. Taking regular breaks and stretching your limbs and back can help maintain your muscle strength and flexibility. This can reduce the impact of your chosen position and relieve tension and pain. Take regular breaks from sitting by getting up for a little walk or spending a couple of minutes stretching. Getting up out of the chair to stretch is extremely beneficial, however, there are also stretches you can do in your chair. For example, twisting your back one way and holding for 30seconds or reaching down to touch your feet 5 times. Neck stretches can be similarly useful. Tilt your head to one side, moving your ear closer to your shoulder. Make sure you can feel the muscles on the opposite side gently stretching and hold the position for up to 30 seconds. Once done complete the same stretch on the other side. Neck stretches should be done with care. A physiotherapist can prescribe the right stretches for you that will be both safe and effective. Related Link: What Causes Lower Back Pain?
Treating Your Pain
If you’ve already spent hours hunched up over your book, you may already be in some pain. Here we’ll detail a few different ways you can treat your neck and back pain.
Back Roller
A back roller is also a great way of stretching out your back and neck muscles. All you have to do is rest your back against the roller and move your body up and down. This makes the roller move up and down your back, releasing tension and muscle knots.
Gentle Exercise
Getting moving with exercise can help increase blood flow and can help provide relief and distraction from your pain. For example, getting outside and going for a walk around the block or complete 10 minutes of gentle stretching at home. Any movement that doesn’t aggravate your symptoms is going to be beneficial for your pain.
Heat Pack
If you’re experiencing neck or back discomfort, a heat pack may provide you with significant relief. The heat will increase blood flow to the area and help to relax the muscles. Apply heat pack for up to 20 minutes at a time. Related link: How to Relieve Neck Pain?
Physiotherapy You Can Trust
Physiotherapy can help you improve the function of your muscles. By strengthening them, you are less likely to be strained by holding positions, reducing your risk of pain. Likewise, if you have been experiencing regular neck and back pain, a physiotherapist can help you identify the cause and develop a treatment plan. Our team at A Pinch of Prevention is dedicated to providing care that you can rely on. We’ll assess your body and personalise a plan to help combat your neck and back pain, so you can still enjoy reading your favourite book.
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