Physiotherapists believe that bodies love to move! Frequently moving and changing position throughout the day reduces the risk of aches and pains and keeps the body healthy. Neck strain from prolonged reading is a common problem, especially for individuals who indulge in hours of reading.
The postures adopted during reading can lead to discomfort, stiffness and pain in the neck and surrounding muscles. Neck strain, or cervical strain, occurs when the muscles, ligaments and tendons in the neck are stretched or torn. It can be the result of improper posture, prolonged sitting or repetitive movements.
When we read a book, especially in an environment that is not ergonomically supportive, the neck often remains in a fixed position for an extended period. The muscles responsible for supporting the head and neck can become fatigued, leading to stiffness, discomfort and even pain.
Common Causes of Neck Strain During Reading
Several factors contribute to neck strain while reading:
- Poor Posture: Many people tend to slouch or lean forward when reading a book. This can cause the muscles in the neck and upper back to overwork, leading to strain.
- Improper Head Position: Holding the head at an awkward angle, such as tilting it down for long periods, puts additional pressure on the neck muscles. This results in overuse of muscles and ligaments, which can lead to pain and stiffness.
- Prolonged Reading Sessions: Sitting in one position for an extended time without moving can cause muscle fatigue. Prolonged inactivity contributes to the tightness of neck muscles, resulting in strain.
- Inadequate Support: Reading while lying down or in an unsupported position can cause the neck to bend unnaturally, leading to discomfort.
Physiotherapy for Neck Strain Relief
Physiotherapy offers valuable techniques and exercises to treat and prevent neck strain caused by reading. Melbourne Sports Physiotherapy St Kilda, Blackburn, Malvern East and Essendon can help alleviate pain and restore your neck’s mobility using various approaches, including manual therapy and strengthening exercises.
One of the first steps in addressing neck strain is improving posture while reading. A physiotherapist will evaluate your posture and recommend adjustments to help reduce strain on the neck. Tips for better posture include:
- Align your head with your spine: Avoid leaning forward or tilting your head down for prolonged periods. The head should be aligned with the spine to minimise stress on the neck.
- Use proper reading positions: Sit in a comfortable chair with good back support. Hold the book or device at eye level to prevent unnecessary head tilting. If possible, use a book stand to keep your book at an appropriate height.
- Take regular breaks: Give your neck muscles time to rest by taking breaks every 20 to 30 minutes. During these breaks, stand, stretch and perform gentle neck movements.
Stretching Exercises for Neck Strain
Gentle stretching can significantly improve flexibility and reduce stiffness. Stretching the neck muscles can relieve tension and help maintain proper muscle length and function. A physiotherapist may recommend the following stretches:
- Neck Tilt Stretch: Slowly tilt your head towards one shoulder, aiming to bring your ear toward the shoulder. Hold for 20 seconds and then switch sides.
- Neck Rotation Stretch: Gently rotate your head to the left, then to the right, as far as you can comfortably go. Hold each rotation for 20 seconds.
- Chin Tucks: Sit with your back straight and gently tuck your chin towards your chest. Hold for 5 seconds and repeat 10 times. This exercise strengthens the muscles that support the neck and improves posture.
Strengthening Exercises for Neck Strain
Strengthening exercises are essential for building the muscles that support the neck and head so they can better withstand the strain of prolonged reading sessions.
- Isometric Neck Exercises: Place your hand on your forehead and gently push your head against it. Hold for 5 seconds, then relax. Repeat this on the sides and back of your head.
- Shoulder Shrugs: Lift both shoulders towards your ears and hold for 5 seconds before relaxing. This exercise helps strengthen the upper trapezius and other shoulder muscles.
- Scapular Retraction: Sit or stand with your back straight and pinch your shoulder blades together as though you are trying to hold a pencil between them. Hold for 5 seconds and repeat 10 times. This strengthens the muscles that support the neck.
Manual Therapy
Physiotherapists may use manual therapy techniques such as massage or joint mobilisations, to release muscle tightness and improve the movement of the cervical spine. These hands-on techniques can help relieve pain and improve mobility in the neck.
Heat and Cold Therapy
Heat and cold therapy can provide relief from acute neck strain. Cold packs can reduce inflammation and swelling, especially if the pain is recent. Heat packs help increase blood flow and relax the muscles, easing stiffness and tension.
Preventing Future Neck Strain
Prevention is key when it comes to neck strain caused by book reading. Incorporating simple changes into your reading habits can prevent future strain and promote overall neck health:
- Adopt a Reading Routine: Break up long reading sessions by taking frequent breaks. For every 20-30 minutes of reading, stand up, stretch and adjust your position.
- Ergonomic Adjustments: Consider using a reading stand or adjustable chair to maintain proper posture. Avoid positions where the neck is looking down and make sure your environment is well-lit to avoid straining your eyes.
- Strengthen Your Core: A strong core supports good posture. Engage in exercises that target the muscles of the abdomen and lower back to enhance overall stability.
- Stay Active: Regular physical activity, such as yoga or swimming, can improve your posture, reduce muscle tightness and increase flexibility in the neck and shoulders.
Your wrists and arms can also suffer from reading, especially if you’re reading a large or heavy book. The prolonged load can strain your arms too, so consider propping your book on a cushion or your knees for some support.
Neck strain from reading is a common issue that can impact your daily activities. The experienced physios at Melbourne Sports Physiotherapy offer effective treatments for addressing neck strain so give them a call or book online to alleviate your discomfort and prevent future strains, ensuring reading is a pleasurable activity.
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