What happens to your health if you read lying down

However, doctors and posture specialists are raising the alarm: this seemingly innocent habit can have some negative consequences for your health, from vision problems to serious musculoskeletal disorders.

Eye strain

One of the first systems that suffers from reading while lying down is vision. In a lying position, it is difficult to maintain the optimal distance from the eyes to the text (recommended 30–40 cm). The book or device is often placed too close or at an uncomfortable angle. This forces the eye muscles to work with increased load, straining at an unnatural angle. Prolonged time in such a position can cause:

• Eye fatigue (asthenopia): a burning sensation, stinging, dryness, redness of the eyes
• Blurred vision: temporary reduction in image clarity
• Headaches are often caused by overstrain of the eye and neck muscles
• Progression of myopia: although reading while lying down is not a direct cause of myopia, it can accelerate its development, especially in people predisposed to it.

Additionally, reading while lying down often comes with lighting problems. Improper placement of the light source or insufficient lighting makes the eyes strain even more.

Posture problems

Although a lying position may seem comfortable, it is far from physiological for prolonged focusing on text. Regardless of whether you lie on your back, side, or stomach, the spine and muscles are in a distorted position:

On the stomach

This position is probably the worst. The head is either tilted far back or turned to the side, which puts excessive strain on the cervical spine. The lower back is often arched. This can lead to neck, shoulder, upper and lower back pain, cause muscle spasms, and even provoke disc displacement if repeated regularly.

On the back

To read while lying on your back, you have to raise your head on pillows or hold the book/device above your face. In both cases, the neck is in a tense, bent position, and the arms quickly become tired, forcing you to change position and look for awkward supports.

On the side

Reading on the side causes the entire spine to become curved, especially in the cervical and thoracic regions. The head is unnaturally tilted, one shoulder raised, the other lowered. This creates uneven load on muscles and joints, which can lead to pain, scoliosis (especially in children and teenagers), and other posture disorders over time.

Prolonged time in any of these non-physiological positions can cause chronic back and neck pain, tension headaches, and impaired blood circulation in certain areas.

Other potential problems

Aside from the eyes and musculoskeletal system, reading while lying down can have other unpleasant consequences. For example, reading on the stomach can put pressure on abdominal organs, potentially affecting digestion and breathing (the diaphragm cannot move fully).

How to read correctly

Experts unanimously recommend giving preference to reading while sitting. The ideal position is sitting on a chair with a straight back and good lumbar support. The book or device should be 30–40 cm from your eyes, slightly below eye level, so you don’t have to tilt your head too much. It is important to ensure quality lighting that doesn’t glare in the eyes but brightly illuminates the text.

If you still prefer reading in bed, try to adopt a semi-sitting position using pillows to support your back and neck, and hold the book at a comfortable distance, possibly using a stand.

Previously, we wrote about 2 sleeping positions slowly destroying your health

Sources:

Mayo Clinic, WebMD, Healthline.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.