Sitting or standing in the correct positions is key to having good posture, and this is especially important when you are reading in bed.
Anyone who has ever tried to read in bed knows that it can be a challenge to keep good posture. The natural inclination is to slump down into the pillows, which can lead to neck and back pain.
There are a few simple things you can do, however, to keep a good posture while reading in bed or to make reading more comfortable.
But before that, it is important to know which….
- Body Parts struggle most when reading in bed?
- When and why these parts do struggle?
- Lower Back
- Arms and Shoulders
- Ways to keep good posture while reading in bed
- 1. Sit or stand up straight
- 2. Use Book Holder
- 3. Prism Glasses
- 4. Keep your head up
- 5. Use a comfortable pillow
- 6. Rest your Arms
- 7. Take breaks to move your body
- 8. Avoid crossing your legs
- 9. Adjust your position accordingly
- 10. Switch position occasionally
Body Parts struggle most when reading in bed?
It is equally important to know which body parts tend to struggle when reading in bed. The neck, lower back, arms, and shoulders are the most common areas that experience pain and tension when sitting in a bed in an incorrect position.
When and why these parts do struggle?
Usually, the neck and lower back struggle when sitting in unnatural positions for an extended period of time.
The arms and shoulders might also struggle when you are using the incorrect reading position.
This is because these body parts are not meant to be in these positions for an extended period of time, and can lead to pain and tension.
Now, the question is how to keep good posture while reading in bed?
Generally, your back should be straight, your shoulders should be relaxed, and your head should be upright.
Let’s discuss how to maintain an ergonomic sitting posture when reading in bed.
First of all, let’s talk about when and how your neck should be positioned when reading in bed.
You should always keep your head and neck in line with your torso, which means that you should not be looking down at your book. This can cause tension in the neck muscles and can lead to headaches.
It is also important to avoid keeping your head turned to one side for an extended period of time. This can lead to neck pain and stiffness.
Sitting in bed with a bad posture can also cause pain in your lower back. You should try to keep your back as straight as possible when reading in bed and try to keep a pillow or cushion against your lower back if needed. This will help to keep your back in a more natural position.
Arms and Shoulders
Your arms and shoulders can also experience pain and tension when reading in bed. You should try to keep your shoulders relaxed and your elbows close to your body. This will help to reduce the strain on your shoulders and arms.
Ways to keep good posture while reading in bed
Now that you know which body parts need to be in the correct position, here are a few tips for maintaining good posture when reading in bed.
1. Sit or stand up straight
This may seem like a basic tip, but it is essential for having good posture. When you are sitting or standing up straight, your muscles are relaxed and less likely to experience pain or tension.
To keep your back straight use a Backrest Pillow With Arms, it helps to maintain the natural curve of your spine.
2. Use Book Holder
Try any pillow book holder or e-reader holder, it will keep the book open and your hands-free. The Book Seat is the perfect example, it will keep your hands free because it doesn’t only hold a book but has a built-in page holder which keeps the page open without using any hand.
3. Prism Glasses
Prism Glasses also called lazy glasses are perfect for reading in bed because it helps to keep your head and neck in a neutral position, so you don’t have to strain your neck to look down at the book.
With prism glasses, you don’t need to sit up straight or use any book holder, just put them on and lay down.
They basically bend your vision 90 degrees down, so you don’t have to look down at the book to read it. And that’s how they provide ergonomically correct viewing.
4. Keep your head up
When you are reading in bed, it is important to keep your head up. This will help to keep your neck in a neutral position and reduce the risk of pain or tension.
5. Use a comfortable pillow
If you are having trouble keeping your head up, try using a comfortable pillow to support your neck. This will also give support to your head and neck and will help to keep them in a neutral position.
6. Rest your Arms
Many people ignore the position of their arms when reading in bed. When you hold the book in your hands for the duration of your reading, the tension will gradually accumulate in your shoulder and elbow joints. To reduce such pain, try the following:
- Place a pillow underneath your arms for support support
- Use a bookmark to keep your place and avoid having to use your hands
- Stretch your arms out to the side of your body periodically
- Switch hands occasionally to avoid overuse on one arm
- Take a break from reading every 30 minutes to give your arms a rest.
- Use a bookstand to keep the book at a comfortable level for you.
7. Take breaks to move your body
Sitting for hours in one place can lead to pain and tension in your body. So, it is important to take breaks while reading in bed, especially if you are experiencing discomfort. This will help to prevent pain and tension from developing in your neck or back.
8. Avoid crossing your legs
Another common posture mistake is crossing your legs at the ankles or placing them too far apart. This can cause tension in your hips and lower back.
9. Adjust your position accordingly
If you find yourself slouching or nodding off, adjust your position accordingly. This will help to keep your body in the correct alignment and reduce the risk of pain or tension.
10. Switch position occasionally
If you are finding that one position is causing discomfort, try switching to another position. This will help to keep your muscles from getting too tired or stiff.
Reading in bed requires good posture, but most people don’t have it naturally because reading requires the neck and spine to be in an extended position.
That’s why good posture is so important while reading in bed – not only does it help relieve tension in the neck and shoulders, but it also allows you to focus better.
If you are like most people, you probably spend a good chunk of your time reading in bed. But if you want to keep your posture good, it’s important to remember a few things.
First, your neck should be aligned with your spine and your head should be tilted slightly back. Second, keep your shoulders down and relaxed so that the weight of your body doesn’t put too much stress on them.
By following the above simple tips, you can keep good posture while reading in bed and avoid any potential health risks.
So don’t wait, start practicing good posture today and enjoy a healthy and comfortable reading experience.