Your Body Almanac

Reading

Hours curled up with a book or e-reader, head bent and eyes close.

Reading is one of the best things you can do for your mind. The physical costs are modest and mostly about position. You look down for hours, focus your eyes up close, sit still, and sometimes read on a bright screen late into the night.

01

Neck strain from looking down

Holding a book or tablet in your lap tips your head forward and down. The further it tips, the harder the muscles at the back of your neck work.

SourcesNeck pain (OrthoInfo, AAOS)
Bring your phone up to eye levelDailyLift your phone or tablet toward eye level instead of dropping your head to look down at it. Do chin tucksDailyGlide your head straight back to counter the forward-head posture that screens and desks encourage. Stretch the sides of your neckDailySlow side tilts to loosen neck and upper-shoulder muscles that tense up at desks.
02

Tired, dry eyes

Focusing up close for a long time and blinking less while absorbed can leave eyes tired, dry or blurry. Dim light and an outdated prescription make it worse.

SourcesDry eye (National Eye Institute)Computer vision syndrome (American Optometric Association)
Follow the 20-20-20 ruleDailyEvery 20 minutes at a screen, look at something 20 feet away for 20 seconds. Get a comprehensive eye examYearlySee an optometrist or ophthalmologist every one to two years, and every year once you are 65 or at higher risk.
03

Long hours sitting still

A long reading session is a long session without moving. Unbroken sitting is linked to poorer heart and metabolic health over time.

SourcesHealth risks of an inactive lifestyle (MedlinePlus)
Get up and move every 30 minutesDailyBreak up long stretches of sitting with a few minutes of standing or walking. Take a brisk daily walkDailyWalk at a pace that raises your breathing for at least 10 minutes a day, building up over time.
04

Late-night screen reading and sleep

Reading on a phone or backlit tablet in bed, and the pull of one more chapter, can push bedtime later and make it harder to fall asleep.

SourcesHealthy sleep (MedlinePlus)
Set a screen curfewDailyTurn off phones, laptops and TV at least 30 minutes before bed, and longer if you can. Keep a consistent sleep scheduleDailyGo to bed and get up at the same times every day, weekends included, and aim for at least 7 hours.

When to see a professional

See an eye doctor for blurry vision that doesn't clear with rest, frequent headaches when reading, or eyes that stay red and gritty. See a doctor for neck pain that spreads into an arm.