You probably don’t think of studying as something that can be a source of back or neck pain. In fact, you likely don’t give much thought to your spine at all while trying to stuff as much useful info into your brain as possible so you can pass your exams. However, when back and neck pain do become noticeable, it can be very difficult to devote your attention to your studies. Today, we’re offering some tips on how to avoid spine-related pain while studying.
Do Posture Checks
As you’re studying, periodically do self-posture checks so you can instantly correct anything that could contribute to back and neck pain. Be especially mindful of poor posture habits that include:
• Slouching
• Leaning excessively to one side or the other
• Not fully sitting up or back in your chair
Keep Your Head Up
Specifically, position your head so it’s in line with your shoulders. This position keeps the upper spine properly aligned with the neck and head. Keeping your head up can also prevent excessive forward leaning or neck craning as you look at textbooks, study your notes, or use your various electronic devices.
Choose a Comfortable, Supportive Chair
Studying involves sitting for long periods, so you’ll want to opt for a chair that provides sufficient support for your spine. An ergonomically designed chair is a good option because it’s designed to support your spine’s natural curvature.
Go with a PC Instead of a Laptop
It’s easier to correctly adjust and position a monitor that’s connected to a PC. Keep the monitor at arm’s length and positioned in front of you so you’re not constantly turning your neck. If you prefer a laptop or tablet, use a stand with it so you can still keep your screen in front of you.
Take Regular Study Breaks
Along with being good for your brain, study breaks also give you a chance to stretch, walk around, and get fresh air. Use your phone to set reminders so you’ll remember to take breaks every 30–40 minutes or so.
Do Simple Stretches
If you start to notice tension in your lower back or neck as you study, take a break to do some simple stretches. While still seated, you can quickly do the following stretches to ease soft tissue tension:
• Shoulder shrugs
• Side-to-side head turns
• Upper/mid-back stretches
Stress is another factor that often contributes to back and neck pain. One way to keep stress levels low is to plan ahead for studying. By doing so, you can have time to get regular exercise and socialize with friends between study sessions. And don’t forget to check in with your doctor or Los Angeles spine surgeon if you have back or neck pain that’s more than just a temporary distraction.
If your back or neck pain is caused by a more serious underlying issue, your doctor may recommend surgical treatment, such as replacing a diseased disc in your neck with a Mobi-C disc. Los Angeles residents should see a spine specialist if their pain is severe or continues without relief for a sustained period. The pioneering spinal health experts at The Spine Institute use the most innovative methods to treat all forms of neck and back pain. Reach out to our friendly staff today at 310-828-7757 to schedule a consultation.