Back Pain While Studying

Many young people suffer back pain while studying. Back pain can reduce your ability to study as well as your quality of life. Whether you're reading a book, researching on the internet, typing on the computer or writing by hand, there are steps you can take to avoid back pain.

Computer Work

Computer station ergonomics are important for anyone who spends prolonged periods of time in front of a computer. Most students rely on computers both for research and writing. The following are OSHA's criteria for an ergonomic computer space:

Screen at or just below eye level
Neck in line with torso and head centered
Shoulders relaxed
Elbows close to body and supported on arm rests
Wrists and hands aligned with forearms
Adequate space allowed for keyboard and mouse
Lumbar support
Feet flat on the floor

These guidelines facilitate proper posture and, when met, reduce the neck, shoulder and back strain many people who use computers throughout the day experience. Adjustable chairs, desks and computer screen angles make these configurations possible. If you can't afford to purchase new workplace furniture, be creative. A rolled-up towel can serve as a lumbar support and your monitor or laptop screen can be propped up using books.

Reading

Maintaining proper posture while reading can be quite difficult. When sitting in a chair at a desk, we typically lay the book down on the desk or rest the bottom of the book on the desk and support it at a slight angle with our hands. Both of these book positions force your neck to crane forward and your head to drop. With the weight of the head away from the body's center line and the neck's rounded position pulling on muscles, a double strain is placed on the muscles of the neck and shoulders. Shoulders are generally stooped in this position, and, since the upper body is trying to get closer to the desk top to read the book, the lower back tends to round out, losing its natural arch. Muscles from the neck down to the hips are strained by this postural distortion. Over time, spinal discs can degenerate due to the vertebral angle changes associated with poor posture.

Encouraging proper posture while reading starts with the position of the book; this determines, in part, the position of your head, neck and so on down. The ideal position for your book is mostly upright, leaning slightly back to allow your eyes easier access to the text. Book stands are available on the market that keep books in this position for you, freeing your hands and arms. Stands may be simple or complex, ranging from $5 into the hundreds. You can also fashion a makeshift stand. Place the stand at a distance from you that allows your head to be upright and facing straight forward.

Writing

Although keyboards reign much of our writing activities, the pen is still used by many. Most repetitive injuries acquired from handwriting occur to the hand, wrist and shoulder, but the neck and back can also be affected by the posture assumed while writing. As with reading a book that is placed flat on a desk, writing on a piece of paper laying horizontally causes the neck to bend and the head to jut out, altering the position of the spine and back muscles all the way down.

The UCLA Ergonomics department recommends placing your writing pad on a slight incline of 15-25 degrees to encourage an upright position. Use a 3" binder with the bound end pointing away from you for an inexpensive slope.

Additional Tips

Whatever your study activity, it is important to take breaks and move around. The human body is designed to be active; your muscles rely on a contraction/relaxation cycle to pump waste products out and fresh blood in with its nutrients and oxygen. Try to take a two-minute break every 30-45 minutes.

Check out the "microbreak" and stretching advice at http://www.ehs.wisc.edu/occ-healthprotection-ergonomics-microbreaks-stretchingexercises.htm.

Check your posture frequently when on the computer, reading or writing. Are your muscles relaxed? Is your head centered over our torso? Are your shoulders low and loose? Is your spine elongated? Answering these questions will help you prevent painful muscle strain.

Ergonomics and body awareness will help you prevent back pain while studying. With a little creativity and knowledge, you can transform your study spot into a body-friendly space.