Download Article

Download Article

If you've e'er sat up after getting lost in a good volume for a few hours and discovered that your neck, back, or legs were sore, you're not lonely. It's easy to get caught up in your reading and end up shifting into an unhealthy position that feels right at the time, merely is ultimately not very good for your torso. The goal of reading with proper posture is to maintain a neutral spine where your back is lined up perfectly over your hips to avoid putting unnecessary strain on your torso. Call back to have frequent breaks while y'all're reading for an extended flow of time. If y'all don't, you may get sore or strain a muscle regardless of the position you're sitting in.

  1. 1

    Maintain a straight spine while reading to avoid back pain. The straighter that yous can keep your spine, the less pressure you lot're putting on your lower dorsum. If you're sitting, rest your butt against the junction where the back of the chair meets the seat. Alternatively, if you're lying down, keep your spine level with your neck. This will make it easier to keep your spine directly without even thinking about it![1]

    • This will also make information technology impossible for you to lean likewise far dorsum if you're in a chair, since your tailbone volition be directly underneath your spine.
    • Don't worry if this feels a lilliputian goofy at first. Many people naturally develop poor posture over the years, merely it's cipher some skillful habits can't modify. Y'all'll get used to this over fourth dimension.
    • The term "straight spine" is a lilliputian misleading, since you have some natural curvature in your back. You lot know that your spine is straight if your shoulders are straight over your hips and your back is firm and upright.

  2. two

    Go along your head straight and avoid tilting your cervix. Keep your neck aligned with your spine and motion your eyes to read from line to line instead of moving your entire head. Unless you're deliberately stretching your cervix out, tilting your caput at an bending volition result in neck strain. It will too throw your centre of gravity slightly off, which may inadvertently put some light pressure level on your dorsum.[2]

    • If y'all've got a cushion on the superlative of your chair, use information technology as a headrest to keep your caput still.

    Ad

  3. 3

    Hold the book up a little nether middle-level to avoid slouching frontward. [3] Go on your elbows bent and agree the book up a little beneath your eyes. If you hold the book down near your lap, you'll bend your cervix down while reading, which will strain your neck and upper back muscles while you enjoy your book.[4]

    • Resting your elbows on a table or armchair will brand this easier to practice over a longer flow of time. Otherwise, you tin can residue your elbows against your sides and bring the volume a little closer to your optics than you lot normally would.
    • If y'all prefer to use an e-reader, opt for a lightweight model to make it easier to agree up in front of you.

  4. iv

    Read in a seat that allows your feet to reach the ground if possible. Information technology is difficult to maintain proper posture if your anxiety can't touch the footing.[5] For platonic posture, choose a comfortable seat with a straight back that volition allow you to rest your entire back against the chair. Any chair, sofa, or bench tin can work then long as you can sit with your knees at a 90-degree bending and your feet flat on the floor.[6]

    • Recliners are bang-up for maintaining adept posture—peculiarly if they have a footrest. Tilting your spine back 15-thirty degrees while keeping your knees at a xc-degree angle is a great way to ensure that your spine stays straight. It tends to exist a fiddling harder to hold a book upwards in ane of these chairs, though.
    • While information technology may seem counterintuitive, a straight-backed chair is really meliorate for your posture than a soft sofa. You can still put a cushion on the straight-backed chair to make information technology more comfy if you'd like.
    • If you're reading in bed, prop yourself upwards against the headrest or wall with a pillow behind your back for more support.[7]

    Tip: A cushioned chair with armrests is platonic. The cushions will keep y'all comfortable while the armrests volition make it easier to continue your book raised up.

  5. 5

    Set your device on a small tabular array or stand if you use a laptop or due east-reader. [8] Get a laptop stand up or small adjustable table and set it downwardly in forepart of you. Set your laptop or e-reader on elevation of the stand or table so that the screen rests a fiddling nether eye level. If the device is on a platform, you won't need to slump frontward to wait at information technology, which tin can crusade neck pain.[9]

    • There are plenty of cheap options for e-reader stands and using one will keep your arms from getting tired from holding the e-reader upward. When your arms become tired, you're bound to lower them eventually which will cause you to tilt your head down.

    Advertisement

  1. one

    Go along the room well-lit to avoid straining your eyes or moving your neck. If the room is dark, you'll struggle to focus your eyes on the text. This means that yous'll naturally squint your eyes and lean forward a petty to get a better look at the words. If you're leaning forwards, your spine won't exist straight and your neck will be tilted over your lap. This can lead to a sore back and neck, in addition to strained eyes.[x]

    • If you're using a digital e-reader or laptop, make the effulgence of the screen lower than the brightest light in the room. It'due south relatively hard for your optics to focus on a bright digital screen against a dim background. If the digital screen is the brightest source of light in the room, it will strain your eyes and pb to headaches or eye pain.[11]

  2. 2

    Prop your feet upward to go along your spine straight if you're sitting and need support. You tin can sit down with your anxiety planted on the flooring at a 90-degree angle, but if you're struggling to continue your spine straight, prop your feet up a little. Get a small footstool or ottoman and residue your feet on it then that they're raised 6–12 inches (15–30 cm) off of the floor. Keep both feet flat on the surface of the platform.[12]

    Tip: Leaning forward while reading isn't not bad for your back since you're putting pressure on your lower dorsum and reducing the circulation your legs. It'south harder to naturally lean forward if your anxiety are elevated a little.

  3. iii

    Slide a rolled-up towel behind your lower back if it gets sore. For some people, information technology'south more comfortable to cushion the lower back and caryatid information technology with boosted back up.[xiii] If your back is getting sore while you're seated, grab a small towel or textile and gyre it up. After sitting down, slide the towel behind your lower dorsum, merely to a higher place the edge of your tailbone.[xiv]

    • You can apply a small-scale pillow instead of a towel if you prefer.
    • You're not harming your posture by adding a cushion or towel. If you're comfortable, it'southward a good sign that your posture is right!
    • Giving the lower back boosted cushioning is a not bad way to make sure you aren't leaning forward or back as well, since you'll be able to feel the towel sliding down if y'all lean forrad, or compressing against the chair if you lean back.

  4. 4

    Have a v-minute suspension every hr to avoid muscle strain. [15] Later lx continuous minutes of reading, stand up and walk around for a few minutes. Practise some simple stretches or callisthenic exercises. You lot don't need to work up a sweat or anything, merely a little bit of movement will stretch your muscles out and make it less probable that you become sore while you're reading.[16]

    • Jumping jacks are a nifty unproblematic way to piece of work your torso out for a minute or two.
    • Stretch your arms, whorl your neck effectually the stretch the muscles out, and bend over to bear upon your toes. You don't need a full conditioning or stretching session; a few simple stretches will practise the tricks only fine

  5. 5

    Stretch your legs out in front end of you periodically to proceed the blood moving. While seated, your legs will be prone to falling asleep and stiffening upwardly. To go on them from tightening up, stick your legs out in front of you lot and roll your ankles around in the air. Doing this for 5-ten seconds every in one case in a while will keep your legs from cramping upwardly or falling asleep. A little concrete movement will also help your body stay comfortable while you're sitting for a long period of time.[17]

    Advertisement

Add New Question

  • Question

    How can I read without straining my cervix?

    Jason Myerson, DPT, DMT, OCS, FAAOMPT

    Jason Myerson is a Physical Therapist and a Certified Orthopedic Specialist. He is affiliated with Performance Physical Therapy & Wellness with clinics located in Connecticut. He serves equally offshoot faculty in the Physical Therapy Department at Quinnipiac University. Jason specializes in helping active people become back to hobbies, activities, and sports they love while utilizing an integrated approach to wellness. He holds an MA in Concrete Therapy from Quinnipiac University and a Doctorate in Physical Therapy (DPT) from Arcadia University. He is Residency and Fellowship trained in Orthopedic Transmission Therapy, achieved a Doctorate in Manual Therapy (DMT) and became a Fellow of the American University of Orthopedic Manual Physical Therapists (FAAOMPT).

    Jason Myerson, DPT, DMT, OCS, FAAOMPT

    Physical Therapist & Certified Orthopedic Specialist

    Expert Answer

    Back up wikiHow by unlocking this expert answer.

    Think about where y'all're setting upwards. For example, if you lot're sitting up in bed, head downwardly and slouched, that puts a lot of tension on your neck tissues and the tissues of your low dorsum. If you accept a higher dresser in your house, I recommend using it as a standing desk and standing for maybe 45 minutes to an hour a few times a day instead. Information technology'southward a free way to meliorate your posture.

  • Question

    What are the symptoms of bad posture?

    Jason Myerson, DPT, DMT, OCS, FAAOMPT

    Jason Myerson is a Physical Therapist and a Certified Orthopedic Specialist. He is affiliated with Functioning Physical Therapy & Wellness with clinics located in Connecticut. He serves as adjunct faculty in the Physical Therapy Department at Quinnipiac University. Jason specializes in helping agile people get back to hobbies, activities, and sports they love while utilizing an integrated arroyo to health. He holds an MA in Physical Therapy from Quinnipiac Academy and a Doctorate in Physical Therapy (DPT) from Arcadia University. He is Residency and Fellowship trained in Orthopedic Transmission Therapy, achieved a Doctorate in Manual Therapy (DMT) and became a Fellow of the American University of Orthopedic Manual Physical Therapists (FAAOMPT).

    Jason Myerson, DPT, DMT, OCS, FAAOMPT

    Physical Therapist & Certified Orthopedic Specialist

    Expert Answer

    Support wikiHow by unlocking this skilful answer.

    Having poor posture is not going to help yous in the long run. It can potentially put strain on your neck as well as the tissues of your lower back. It can as well leave yous feeling tight and stiff.

  • Question

    How should I sleep if I desire to fix my posture?

    Jason Myerson, DPT, DMT, OCS, FAAOMPT

    Jason Myerson is a Physical Therapist and a Certified Orthopedic Specialist. He is affiliated with Operation Physical Therapy & Wellness with clinics located in Connecticut. He serves as adjunct faculty in the Physical Therapy Department at Quinnipiac University. Jason specializes in helping active people get dorsum to hobbies, activities, and sports they love while utilizing an integrated approach to wellness. He holds an MA in Physical Therapy from Quinnipiac Academy and a Doctorate in Physical Therapy (DPT) from Arcadia University. He is Residency and Fellowship trained in Orthopedic Manual Therapy, achieved a Doctorate in Manual Therapy (DMT) and became a Fellow of the American University of Orthopedic Manual Concrete Therapists (FAAOMPT).

    Jason Myerson, DPT, DMT, OCS, FAAOMPT

    Physical Therapist & Certified Orthopedic Specialist

    Proficient Answer

    Back up wikiHow by unlocking this expert answer.

    Take a deep jiff and don't stress. The pain caused by sleeping incorrectly is usually not serious. If y'all're a side sleeper, consider placing a pillow betwixt your knees. This can accept a lot of stress off your lower back and the upper hips muscles. For people that sleep on their back, I would recommend laying on your dorsum with a pillow behind your knees. This tin take some stress off some of the tissues of your lower back likewise.

Ask a Question

200 characters left

Include your email address to get a message when this question is answered.

Submit

Advertisement

  • If something is uncomfortable for you, change the fashion you're sitting or lying down. If a certain position is unpleasant, information technology's better to break proper posture and be comfy than it is to maintain proper posture and be in pain.[18]

Ad

References

  1. ↑ https://my.clevelandclinic.org/health/manufactures/4485-dorsum-health-and-posture
  2. ↑ https://www.nhs.united kingdom of great britain and northern ireland/live-well/healthy-body/how-to-sit down-correctly/
  3. ↑ Jason Myerson, DPT, DMT, OCS, FAAOMPT. Physical Therapist & Certified Orthopedic Specialist. Expert Interview xv Apr 2020.
  4. ↑ https://webwriterspotlight.com/correct-postures-for-reading-books
  5. ↑ Jason Myerson, DPT, DMT, OCS, FAAOMPT. Concrete Therapist & Certified Orthopedic Specialist. Expert Interview 15 April 2020.
  6. ↑ https://timesofindia.indiatimes.com/life-style/books/features/v-postures-to-read-books-perfectly/articleshow/46887933.cms
  7. ↑ https://www.wsj.com/articles/is-it-healthy-to-report-in-bed-11550077336
  8. ↑ Jason Myerson, DPT, DMT, OCS, FAAOMPT. Concrete Therapist & Certified Orthopedic Specialist. Expert Interview 15 Apr 2020.
  9. ↑ https://www.nhs.uk/alive-well/healthy-torso/posture-tips-for-laptop-users/

Well-nigh This Article

Cheers to all authors for creating a page that has been read 49,001 times.

Did this article help you?