As I sat in the waiting room at my daughter’s yoga class, I watched as some of the mom’s read magazines with their heads down, the magazine on their lap. This position with the head down in a flexed position for a sustained period can be very taxing on the neck. It should be avoided during activities such as reading and when using a computer.

Try to keep your chin level, so the neck remains in it’s neutral, upright position. In order to do this, you may need to prop something on your lap to rest the book or magazine on, so the book is more upright and the eyes can gaze forward or slightly down without straining the neck.

If you look down at your laptop screen, you could invest in a lap tray that would raise the height of your computer allowing the eyes and head to stay more level. If you find you’re always looking down at a keyboard, you could consider taking a typing class so you are able to type comfortably and accurately without looking down. If you look down at papers while working at a computer, a document holder could be an excellent investment for the health of your neck. It brings your work closer to eye level and reduces the pull on the muscles and ligaments of the neck.

So remember, whether reading, writing, working, or playing, the more neutral you align your spine, the less likely you will develop muscle imbalances and pain.