What is the proper posture for reading? – 2024-07-29 18:07:57

Sitting at a desk or in an armchair, lying in our beds or on the floor, we all adopt different positions when reading, depending on the type of reading.

We often pick up our favourite book when we want to relax. But very few of us stop to think that the position in which we read can have a huge impact on our health.

Physiotherapists Oscar Hernández and Emanuel Monzón agree that a general position for reading is with the screen or book at eye level, keeping the spine neutral. Preferably, the arms should rest on the table or on the armrest of the chair, and the ears should be aligned with the shoulders and the shoulder with the hip, always trying to keep the spine aligned.

Our feet should be flat on the floor and our knees in a 90 degree position.

It is important to highlight the generality of this position, emphasizing that people who have a medical predisposition should consult a professional for more specific instructions.

The importance of lighting

The first recommendation is to read in natural lighting, as this is the best way to avoid straining your eyes, explains ophthalmologist Katherinne Valdez, head of the primary care clinic at the Doctor Rodolfo Robles Valverde Eye and Ear Hospital of the Benemérito Comité Pro Ciegos y Sordos de Guatemala.

If it is not possible to read in natural light, Valdez recommends that the artificial lighting we use shine directly on the book or device we are reading on, in order to avoid shadows.

Straining our eyes when reading can have repercussions on our visual health. According to the ophthalmologist, some of the conditions caused by poor lighting and reading in an inappropriate way can be:

• Feeling of garbage in the eyes

Valdez also emphasizes the distance at which our book should be located. She recommends an average distance of 30 to 40 centimeters from our eyes.

Active breaks

Experts recommend taking active breaks to rest your eyes and give your body a break. It is recommended that you take a 10 to 15 minute break for every 45 minutes of work.

However, when taking a break, movement is always necessary to keep the body active. Hernandez recommends slight movements of the neck from side to side and up and down, emphasizing that the movements should be slow and not abrupt.

In addition, we can stretch our arms and palms always with slow movements to avoid injuries.

To rest your eyes, Valdez recommends the 20-20-20 rule. This involves looking away from a book or screen every 20 minutes, at a distance of 20 feet (approximately 6 meters) for 20 seconds to prevent eye fatigue.

Valdez also emphasizes the importance of blinking for eye lubrication.

And the rest of the positions?

Although it is true that for comfort reasons we often choose postures that are not the right ones, not all is lost. Although none of the experts recommend reading lying down, for example, since this position compromises both vision and posture, Monzón always recommends seeking a neutral spine.

If readers really only find comfort in reading lying face down, for example, physical therapists recommend that the surface they lie on be rigid and place a pillow under the abdomen so that the spine is not so compromised, always maintaining the recommended distance from the book.

By following the recommendations previously indicated, we can enjoy a pleasant reading without compromising our body.