Neck pain while reading or watching TV is more common than you might think.
We’ve all been there—curling up with a good book or getting lost in a favorite show, only to realize later that our neck is stiff and sore. Spending long periods of time in awkward positions can really strain the muscles in your neck, leading to discomfort that sticks around.
But, with a few simple adjustments, you can enjoy your downtime without the pain. In this post, I’ll share five easy tips to prevent neck pain while reading or watching TV so you can relax comfortably. Let’s dive in!
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Tip 1: Maintain Proper Posture
It might sound simple, but maintaining good posture is one of the best ways to prevent neck pain while you’re reading or watching TV. When you slouch or tilt your head too far forward, you’re putting extra strain on your neck muscles, which leads to stiffness and soreness.
How to Do It:
When you’re sitting, make sure your back is fully supported. Sit with your shoulders relaxed, and try to keep your ears aligned directly over your shoulders—this helps keep your spine in a neutral position. Avoid slumping forward or craning your neck toward the screen or book. If you catch yourself starting to slouch, just readjust and settle back into good posture.
Tip 2: Use Supportive Seating
Let’s face it, not all chairs and couches are designed with your posture in mind. If you’re spending a lot of time reading or watching TV, having a comfortable and supportive seat is key to preventing neck pain.
How to Do It:
Choose a chair or couch that provides good lumbar support. If your current seating doesn’t do the job, you can easily add a small pillow behind your lower back to help maintain the natural curve of your spine. This keeps your back and neck aligned properly. Avoid slouching into overly soft couches where you sink in, as it can encourage bad posture.
Tip 3: Adjust Your Book or Screen Height
One of the biggest culprits of neck pain is constantly looking down at your book, tablet, or phone. It might not seem like a big deal, but that constant downward angle puts a lot of pressure on your neck muscles.
How to Do It:
Bring your book, tablet, or screen up to eye level. If you’re reading, hold your book higher so you’re not bending your neck down. When you’re watching TV, make sure your screen is at eye level when you’re sitting comfortably. If you use a tablet or laptop, consider using a stand to lift the screen to the right height.
Tip 4: Take Frequent Breaks
It’s easy to get lost in a good book or binge-watch a show for hours, but staying in the same position for too long can lead to stiffness and neck pain. Your muscles need movement to stay loose and flexible.
How to Do It:
Take a short break every 20-30 minutes. Stand up, stretch, and walk around for a few minutes before getting back to your book or show. Even just moving your neck from side to side or doing a quick stretch can help loosen up tight muscles.
Tip 5: Incorporate Neck Stretches and Exercises
Stretching and strengthening the muscles in your neck can go a long way in preventing pain, especially if you spend a lot of time sitting or looking down. Simple stretches and exercises can help keep your neck flexible and relieve tension.
How to Do It:
During your breaks, try incorporating a few gentle neck stretches. For example, tilt your head to one side, bringing your ear toward your shoulder, and hold for 20-30 seconds. Repeat on the other side. You can also gently rotate your head from side to side or do chin tucks to help improve neck posture. Doing these stretches regularly helps keep your neck muscles loose and flexible.
Ready To Get Help For Neck Pain With Physical Therapy?
If neck pain is bothering you and you’d like to get help, click here to fill out this form and tell us more about what’s going on, and our team will be in touch. You can also give us a call here: (360) 474-3274
If you’re not quite ready to talk to us yet, download our Neck Pain guide. It goes in depth on how to get to the root cause of neck pain without having to speak to the Doctor or rely on pills for relief.
Download your FREE copy here.
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