Does reading in bed cause you back and neck pain?

Back and neck pain are often the result of seemingly harmless activities. Unwinding by reading in bed at the end of the day is a popular passtime that you wouldn’t think is risky. Unfortunately, it can be the cause of various neck and back problems. Several factors contribute to this.

Why reading in bed causes neck and back problems

Posture

Reading in bed posture

Getting into awkward positions or hunching over a book or tablet causes undue strain on the muscles and other structures of your spine. This has various consequences including:

  • Muscle tension, fatigue, and pain
  • Uncomfortable muscle “knots” developing
  • Shortening of muscles that are held in a contracted position for extended periods

Improper support

Unlike sitting on a chair, lying down does not offer adequate support for the spine. Sinking into soft mattresses can cause the spine to curve unnaturally, putting undue stress on muscles and joints. The positions adopted when sitting reading in bed can result in undue stress on the back and neck muscles, leading to chronic pain and discomfort.

Being in the same position for too long

If you spend more than 10 or 15 minutes reading in bed, then you’ll start to feel “fixed” in this position, finding that your muscles and joints seem stiff when you move. Over time, the cumulative effect of sitting with poor posture can lead to serious musculoskeletal issues, including herniated discs, sciatica, and degenerative disc disease.

What you can do about it – tips for reading in bed

Reading in bed good posture

  • Prop yourself up with pillows or invest in a reading pillow: Reading pillows prop you up and ensure proper neck and spine alignment.
  • Avoid hunching over your book or tablet: Position whatever you’re reading so that you can see it without having to flex your neck or curve your spine
  • Make sure you have adequate lighting: Avoid dim lighting, which can strain your eyes and cause you to adopt bad postural positions in an attempt to see better.
  • Set time limits: Limit your reading time in bed to avoid staying in a fixed position for too long. Set a timer to finish reading – or at least have a break and reposition yourself – after 20-30 minutes

 Massage for back and neck problems

If you have back and neck pain or tension caused by reading in bed, changing your habits will help to stop it getting any worse, but you may need some stretching and massage to improve the issues you already have. If you would like to book a massage, then fill out the contact form below, or use any of the contact details below the form.

Phone: 07835 346476
E-mail: hello@bodybenefits.uk
Facebook: bodybenefitsessex

Body Benefits location
1 Albra Mead
Chelmer Village
Chelmsford
CM2 6YG

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Central Chelmsford: 3.6 miles / 9 minutes see map
Beaulieu Park: 1.6 miles/5 minutes see map
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