It’s the end of another long day. You’re tired, but you still want to watch some TV before bed. You get into bed and sit up to watch, but after a few minutes, you realize that you’re starting to feel more tired than when you started. What’s going on? You may be surprised to hear that the way you’re watching TV is actually causing your fatigue. Believe it or not, maintaining the correct posture for watching TV in bed is crucial for getting a good night’s sleep. Read on to find out why.
TV and Your Spine
It may seem like a simple thing, watching TV. But when you spend so many hours of the day sitting still with your head craned forward, it can wreak havoc on your spine. A study suggests that reducing time spent watching television and other prolonged sedentary behaviors may help reduce LBP disability in community-based adults, particularly women. That’s why maintaining the correct posture for watching TV in bed is crucial not only to prevent fatigue but also to avoid serious spinal problems.
When you’re sitting up in bed with your head craned forward, you’re putting a lot of pressure on your neck and spine. Over time, this can lead to various conditions that require very delicate treatment from qualified professionals, such as chiropractors or osteopaths. In fact, you may have experienced some of these symptoms before.
If you’ve ever had difficulty sleeping in bed, stiff neck, or a “pins and needles” sensation in your head or arms when you wake up in the morning, the chances are that it was caused by slouching forward while watching TV.
TV and Your Muscles
Researchers at the University of Queensland in Australia study found that adults who spent less time watching TV had significantly stronger lower-body muscles. This is likely since these adults were more active overall, as spending less time watching TV generally correlates with being more active. Their findings strongly support the notion that encouraging adults to spend less time in sedentary activities such as watching TV can help improve muscle strength.
But what about people who already have strong lower-body muscles? Well, maintaining the correct posture for watching TV in bed is still crucial for them because it keeps their upper body from becoming too stiff and tight while they’re seated. This can be especially important if you’re dealing with an upper-body injury.
So, how do you maintain the correct posture for watching TV in bed?
1. Adjust Your Bed
First and foremost, you need to make sure that your bed is at the right height. The back of your head should be resting on a pillow slightly higher than the mattress for proper support. Check out the best pillow for watching tv in the bed.
2. Adjust Your Head
Many people find that they’re more comfortable with a smaller pillow under their head, as larger pillows tend to force your neck into a strained position. Place your pillow under your head and try to keep as much of your face forward as is comfortable, resting on the bed only lightly enough to support yourself. No matter what you do, don’t use too many pillows.
3. Adjust Your Lower Back
You should have a thin pillow behind your back to maintain the correct posture for watching TV in bed. Place it at whatever height is most comfortable and relax into it, keeping your spine as straight as possible.
4. Elevate Your Feet
Using a footstool is another effective option for reducing strain on your back, neck, and shoulders. It works even better than elevating your head with a pillow because it reduces the curvature in your spine- something that can cause pain, stiffness, and discomfort if it becomes excessive.
5. Avoid Slouching And Leaning Forward
Don’t sit forward to watch TV- ever! Keep your back against the back of the chair, and use a footstool if necessary for maintaining proper posture. Also, make sure that you’re sitting as straight as possible by using the back of the armchair for support.
5. Move Around After Watching TV
If you’ve ever wondered why you experience “pins and needles” after waking up in bed, it’s because you’re not used to lying down for an extended period of time. To avoid this, make sure that you move around after watching TV. Get up and take a short walk; stretch your arms, legs, and back; even go outside if it’s nice out!
Watching TV in bed can be a relaxing way to end the day, but it’s important to do so in a way that doesn’t damage your neck and spine. By following the tips we’ve provided, you can maintain the correct posture for watching TV while minimizing the risk of pain and discomfort.
Disclaimer: The information and tips provided in this article are for educational purposes only and should not be taken as medical advice. If you are experiencing pain or discomfort, please consult a medical professional.