Are you trying to read in bed and it hurts your neck? It’s a common complaint about those who read in bed often.
We all know that reading in bed is a great way to relax and wind down before sleep. However, if you’re not careful, you may be putting your neck at risk of injury and end up hurting your neck.
Neck pain can be a symptom of a serious underlying condition, such as a herniated disc or spinal cord compression.
In short, reading in bed can be a relaxing activity, but on the other hand, it can also be dangerous if you’re not careful. Now the question is how to read in bed without hurting your neck?
Before going to talk about how to read in bed without hurting your neck, it is important to know about the reason why the neck hurts and what are the reasons for it.
- Common Reason for Neck Pain
- Different ways to read in bed without hurting your neck?
- 1) Use a pillow
- 5. Sit up straight
- 2. Adjust the height of your book
- 3) Take frequent breaks
- 4) Read in the natural posture
- 5) Correct your vision
- 3. Use a bookstand
- 4. Drink More water
- 5. Overall maintain good posture
- How to check if your posture is correct or not?
Common Reason for Neck Pain
There are various reasons which cause neck pain while reading in bed and they are as follows:
1) Poor posture while reading: This is the most common reason for neck pain while reading in bed. When you read in bed, you often tend to hunch over the book or your electronic device, which leads to strain on the muscles and ligaments in your neck.
2) Reading for long periods of time: If you read for long periods of time without taking breaks, it can lead to neck pain.
3) Incorrect pillow height: If your pillow is too high or too low, it can cause your neck to bend at an awkward angle, which can lead to pain.
4) Looking down at your book or device: When you look down at your book or device, it puts strain on your neck muscles.
So, now that you know the reasons for neck pain while reading in bed, let’s take a look at how to prevent it.
Different ways to read in bed without hurting your neck?
Reading in bed can be a very relaxing experience, but it’s important to practice good posture so that you don’t hurt your neck. Following these tips will help you stay healthy and comfortable while reading in bed.
1) Use a pillow
One way to read in bed without hurting your neck is to use a reading pillow. These pillows are designed to support your head and neck while you read.
Place the pillow behind your head and neck and lean back against it. This will support your head and neck and prevent them from drooping forward.
But, make sure your pillow is at the correct height. It should be high enough to support your head and neck, but low enough so that your neck is not bent at an awkward angle.
5. Sit up straight
When you sit up straight, you are less likely to experience neck pain. This is because when you slouch, your head drops forward, putting strain on your neck muscles.
To achieve good posture, you can use backrest pillow which helps you to sit up with your back straight and your shoulders down. You may also want to try sitting in a chair with good back support.
2. Adjust the height of your book
Another way to read in bed without hurting your neck is to adjust the height of the book. The higher the book is, the less neck strain.
To make the book higher, place it on a stack of books or on a book stand. This will raise the book to a comfortable height.
3) Take frequent breaks
When you take regular breaks, you are less likely to feel overwhelmed by your workload and more able to focus on tasks.
The same goes for reading in a bed. Taking frequent short breaks between reading allows you to recharge your battery, decreasing your susceptibility to burnout.
This will help avoid any neck strain from looking down at the book for long periods of time.
So my advice is don’t read for long periods of time without taking breaks. Get up and walk around or stretch every 30 minutes to prevent neck pain.
This can also help you to stay fresh and engaged with the material. Stepping away from the text for a few minutes can also help you process and retain what you’ve read. So if you’re feeling stuck or lost, don’t be afraid to take a break.
4) Read in the natural posture
Natural position basically means that your head, shoulders, and pelvis are in line with each other. This is the healthiest position for your spine, so it’s best to read in this position as often as possible.
To maintain this posture in a bed one needs to use a pillow that supports the neck and head so that the spine is in line.
You can achieve this goal by using a backrest pillow with arms, also called a husband pillow. Bedrest pillow arms is basically a pillow with two arms on each side. It will help keep your posture in place while you’re reading in bed.
5) Correct your vision
If you are farsighted, you may be tempted to hold your book closer to your face in order to see it better.
However, this can actually cause neck pain, as you are straining your neck to look down at the book. If you have trouble seeing close up, ask your doctor about getting a pair of reading glasses. This will help reduce any neck strain.
3. Use a bookstand
If you are reading on an inflatable neck pillow, you can use a small table or chair to hold your book.
4. Drink More water
Yes, you heard right, drinking more water will help you reduce the chances of getting neck pain while reading in bed. Dehydration can lead to fatigue, which in turn can cause neck pain.
So drink plenty of fluids during reading, especially water, to stay hydrated. This will help you avoid any neck pain while reading in bed.
5. Overall maintain good posture
If we sum up all the points, to avoid neck pain while reading in bed, we should maintain good posture.
This includes sitting up straight with back support, keeping shoulders down, using a pillow that supports the head and neck, and taking breaks often.
So if you’re looking for a way to read in bed without straining your neck, try using one of these tips. You’ll be able to relax and enjoy your reading time without any pain.
How to check if your posture is correct or not?
Usually, we maintain a kind of posture which is not at all good for the health of our spine. To check if your posture is right here is what you can do:
=> While sitting, see if your shoulders are level and your head is centered over your pelvis.
=> Also, make sure that your weight is evenly distributed on both feet.
=> If you’re sitting, try to keep your knees even with or slightly higher than your hips.
=> Your back should be straight, and your shoulders should be level.
=> If you’re lying down, your spine should be in a neutral position. You shouldn’t be arching your back or pushing your stomach out.
What’s the best position to read a book in bed?
The best position to read a book in bed is typically considered to be sitting up with your back straight. This will help to avoid putting strain on your neck.
If you find that you’re still experiencing discomfort or pain when reading in this position, you may want to try lying down on your side instead.
There are many ways in which we can improve our posture while reading. By following the tips mentioned above, you can make sure that you’re reading without hurting your neck.
Just be sure to use a good book holder or pillow, maintain good posture, and take frequent breaks.