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7 Ways to Prevent Back and Neck Pain While Studying

Studying can be a pain in the neck, literally. But you don’t literally have to suffer from back or neck pain while studying.  Here are 7 ways to prevent pain from schoolwork.

studying and neck pain - studying and back pain

How to Prevent Neck Pain While Studying

1. Correct Your Posture

Did your mother ever say… “don’t slouch” or “sit up straight”. Well, you should listen to her. Use good posture.

The spine is naturally curved. When you slouch you’re altering this curve. Your spine is designed to bend and accommodate different positions, but slouching for too long puts stress on the spine and often leads to pain.

2. Use Lumbar Support

There are tools to help you maintain good posture. Using a lumbar support is one example. A lumbar pillow is a cushion designed to attach to your chair and support your lower back. If you can’t find a cushion, place a rolled up towel behind your lower back. This will help support your weight and take stress off of your back.

3. Take Study Breaks

Have you heard the term “sitting is the new smoking”? This phrase refers to the health risks associated with our increasingly sedentary lifestyles. It’s often not possible to avoid sitting while studying or doing homework but, there are steps we can take to minimize the effect of this non-physical activity.

One of the easiest ways to prevent pain associated with sitting for too long is to take frequent breaks. Take a study break every half hour, even if it’s just to get up and walk to the kitchen for a glass of water. Your back will thank you for it.

4. Stretch

Since you’re taking a break every half hour you might as well put that time to good use. Do some stretching. When you sit for long periods of time your soft tissues tend to contract. Doing some neck rolls or back stretches can help loosen ligaments and tendons which will take stress off your muscles and the bones of your spine.

5. Adjust Your Monitor Height

For students that spend a lot of time at a computer, using a monitor that is positioned too high increases their likelihood of neck pain. Ideally, the top of the computer screen should be the same height as your eyes. Continually looking at a monitor higher than your eyes could prove to be a “pain in the neck”!

Many of us feel that studying is a “pain in the neck”. But, with a few simple changes, it doesn’t have to result in a pain in the neck!




*Please Note: Information on this site or any recommended sites should not be used as a diagnosis or a substitute for talking with your doctor. Always talk with your doctor about diagnosis and treatment information.
Blue Distinction Center for Spine Surgery