Upper Back and Neck Pain Relief - Reading in Bed

Reading in bed may be the cause of why you are experiencing upper back, neck and even possibly shoulder pain. When you sustain a position for 20 or so minutes, the muscles that are creating the actions are shortening. In the case of sitting up or lying down in bed and reading, the pecs and the biceps are being used the most. When those muscles tighten without being allowed to re-lengthen, they create a scenario known as disproportionate muscle tension or DMT. DMT is caused by a shortening in one muscle group and a lengthening of the opposite muscle group causing an imbalance between muscles. That imbalance causes stress into the joint, a disruption in range of motion and eventually leads to pain. When the pecs and biceps shorten due to DMT, the muscles along the back part of the shoulder blade and those muscles that insert into the neck become painful and sore. Along with the tightening of the pecs and biceps, tightness can also occur in the muscles in the front of the neck. When you are reading a book in front of you, the tendency is to let your chin drop toward your chest and your head to fall forward. This creates a stretching and weakening of the muscles in the posterior aspect of the neck. It may not create pain on the first night your do it, but as you repeat this bad posture, it will eventually lead to neck and shoulder pain. For many people, reading before going to bed may be a form of relaxation or a way for them to unwind. If you need to do this to help you sleep or relax, get a book reader or holder so that your arms don’t have to do all the work. Also make sure you are in a position that does not cause your shoulders or head to fall forward. By doing so, you will help promote a healthier position that will promote strength and stability for the upper back, neck and surrounding area. I hope this gives you some helpful tips to help avoid something that may be causing you neck, shoulder and upper back pain.