How to stop back or neck pain when reading
Physiotherapy Column
VIEW OTHER BAREFOOT PHYSIOTHERAPY BLOGS
How to stop back or neck pain when reading
Written by Caitlin D – Physiotherapist and avid reader.
There’s nothing better than getting lost in a good book — until you look up hours later and realise your neck or back is stiff and sore.
As a physio (and lifelong bookworm), I know first-hand how easy it is to stay in one position for too long. The truth is, your body loves movement. Reading itself isn’t the problem — it’s the lack of variety in how we hold ourselves.
Here’s how to keep reading comfortably, without the aches and pains.
What makes a comfortable reading position?
Neutral postures are easiest to hold for longer without strain. That means:
Avoid letting your neck hang forward or looking down for long periods.
Try not to slump through your back or shoulders.
Change positions regularly, even if you’re comfortable.
What about heavy books?
Big hardcovers or chunky fantasy novels can put a surprising load on your wrists and arms. To reduce strain:
Use supports like a book pillow, stand, or prop the book on your knees.
Consider switching to an e-reader or audiobook for long sessions.
Other things to consider:
Furniture: A supportive chair or couch makes a huge difference.
Lighting: Poor light makes you crane your neck forward and strains your eyes.
Breaks: Set a gentle reminder to move or stretch every 20–30 minutes.
My favourite reading positions
Personally, I love reading lying down before bed, or curled up on the couch with a coffee. The key is mixing it up — change positions, shift around, and listen to your body when it asks for movement.
Still sore after reading?
If back or neck pain is getting in the way of your reading time, we can help. At Barefoot, we look at the whole system — not just the sore spot — to get you comfortable again.
Book online or call 1300 842 850 to start feeling better.