Kinesiology THURSDAY – Well-Read, Well-Rested and Pain-Free

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Stemming from childhood bedtime stories, reading in bed is a time-honored tradition for many individuals. Some of the benefits of reading in bed include: stress reduction, improved creativity, improved brain-power and lowering your risk of dementia.

But there are also some drawbacks. Reading on light-emitting devices, such as phones or readers has proven to increase eye-strain and diminish ones capacity for deep sleep. Improper posture while reading might also increase neck tension, lower back pain and cause headaches. There are three primary things that need to be considered for optimal reading in bed posture:

1. Neck position

Most people read in bed with their head propped on a couple of pillows. Pillows don’t typically offer the height or support needed to put you in an optimal position. Proper sitting and standing posture is where your ears line up with your shoulders and this rule should be maintained even while sitting in bed. 

The best position to read in bed is with a cushion behind your head, neck and back. There are many wedge pillows available that provide adequate cushion and support for this purpose. 

2. Back position

Many people experience low back tension while lying in bed. This is a sign of tightness in the hip flexors, a common culprit in lower back pain. By placing a small cushion under your knees, you can alleviate the tension on your hip flexors. Exercises may also be performed to improve the flexibility of these muscles.

3. Arm position

While lying in bed, it is often necessary to hold a book up in order to see it, causing strain and fatigue on the muscles of the upper arms and shoulders. Placing a cushion or pillows under your knees and on your lap will allow you to comfortably support the book on your lap, eliminating arm and eye-strain.

An ounce of prevention…

The fix

There are three simple exercises you can do to optimize your posture before settling in to bed to read.

1. Side lying angel stretch – This exercise will stretch out your pectoral muscles and ensure your shoulders are in the best position to decrease neck pain. Lie on your right side with hips and knees bent to 90°.  Hold your knees together using your right hand and let your left shoulder blade drop towards the floor with your arm outstretched. Slowly move your left arm in an arc up towards your head and then down by your side. Perform 5 repetitions. Repeat while lying on the left side.

2. Power pelvic tilt – This exercise will activate your abdominal muscles and help neurologically inhibit tight hip flexors, decreasing the strain on your lower back. Lie on your back with your knees bent and feet flat. Pull your belly button into your spine and tighten your abdominal muscles as tight as you can as you flatten your back into the bed. Hold for 6 seconds. Repeat 6 times.

3. Neck retraction – This exercise stretches the muscles at the base of your head and helps align your head over your shoulders. Sit up with a straight spine.  Gently tuck your chin in and down towards your neck. Keeping your chin in this position, move your head backwards and upwards. You should feel a gentle stretch in the muscles on the back of your neck. Return to the starting position. Perform 10 repetitions.

With a little bit of effort and attention, reading in bed will grant you the comfort of mind and body. Now curl up with a good book and let your mind wander. 

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