Good studying habits to avoid neck, shoulder tension, and lower back pain – Tips from a physiotherapist

This time of the year often sees parents turn to the progress of our younger generations, with the spring and the summer being a time of exams, mocks or real, and also of important decisions, such as the next school place or university course, or apprenticeship, and its location.

However, the need for care remains important and studying for long hours can be tough on your body, especially if you're hunched over textbooks or devices for extended periods. As a physiotherapist practice, we understand the strain that poor posture and prolonged sitting can place on your neck, shoulders, and lower back.

Considering this further and following these simple, however effective examples may keep those studying bodies comfortable and pain-free while studying:

1. Set up an ergonomic study space – at the outset

• Adjust your chair: Ensure your feet are flat on the ground, knees at 90 degrees, and your hips level with or slightly above your knees. Use a footrest if needed.

• Desk height: Your elbows should be at a 90-degree angle when typing or writing. Adjust your desk height or use a cushion to raise your seat if necessary.

• Monitor position: Position your screen at eye level, so you don’t need to tilt your head up or down. Keep it about 20–30 inches from your eyes to prevent strain.

• Use a document holder: If you’re studying from books or papers, position them at the same height as your screen to avoid craning your neck.

2. Mind your posture

• Sit back in your chair: Don’t slouch! Keep your back supported by the chair, and try to sit with a slight curve in your lower back.

• Shoulder alignment: Keep your shoulders relaxed and avoid hunching forward. Gently retract your shoulder blades towards your spine to prevent rounding.

• Chin tuck: To protect your neck, perform a “chin tuck” regularly to help counteract the forward head posture that often comes with looking down at a screen or paper.

3. Take frequent breaks

• The 20-20-20 rule: Every 20 minutes, look away from your screen and focus on something 20 feet away for 20 seconds. This helps reduce eye strain and encourages you to reset your posture.

• Stand up and move: Every 30-60 minutes, stand up, stretch, and walk around for at least 2–5 minutes. This helps improve circulation, reduce muscle tension, and prevent stiffness.

• Stretch regularly: Incorporate neck, shoulder, and back stretches to release tension. Simple stretches like shoulder rolls, neck tilts, and spinal twists can do wonders.

4. Strengthen your postural muscles

• Core exercises: A strong core helps support your spine. Incorporate simple exercises like planks, bird dogs, and bridges to build abdominal and lower back strength.

• Upper back strengthening: Add exercises like rows, reverse flys, or wall angels to improve posture and reduce tension in your shoulders and neck.

• Stretch your hip flexors and hamstrings: Sitting for long periods can tighten your hip flexors, which contributes to lower back pain. Stretching these areas regularly can help maintain a balanced posture.

5. Adjust your device use

• Take breaks from screens: Prolonged use of laptops, tablets, or phones can exacerbate neck and shoulder strain. Use a desktop setup if possible or place your laptop on a stand to keep your screen at eye level.

• Use an external keyboard and mouse: If using a laptop, connect an external keyboard and mouse to avoid awkward hand positioning.

6. Stay hydrated and move

• Drink water: Staying hydrated helps prevent muscle cramping and fatigue.

• Get outside: Try to get some fresh air and sunlight during your study breaks. A quick walk or a few stretches outdoors can refresh your body and mind.

Summary

These are just some examples, however by implementing these physiotherapy-inspired habits into your study routine, you can minimise the physical toll of long study sessions. Not only should you feel more comfortable, but you’ll also be able to maintain focus and productivity. If you experience persistent pain, don’t hesitate to contact a physiotherapist to help with your individual needs.

Contact us 

We look forward to helping you and your family members with your physiotherapy needs, tailored to your personal circumstances, into the future. If you are interested in our services feel free to call us on 07309 272 555 or email physio@lifemadesimple.co.uk. Life Made Simple - expert physiotherapy in Guildford and Surrey.