Maintain healthy postures while setting reading targets! 

We, the bibliophiles, may energetically curl up beneath a blanket with a book in hand or crouch on the sofa and bask in the glories of reading, but at what cost? Find the healthy reading postures doctors recommend.

No Hunching like Notre-Dame: Slouching forward or drooping your head to read can trigger severe back pain and suck the fun out of your reading euphoria. While sitting straight with the book at your eye level is optimal, opt for cushion support for your back. Also, shrug your shoulders rhythmically to keep at bay health problems.

Eyes Straight: Bring up the book at the level of your eyes which prevent bending or rotating neck at awkward (and later painful) angles. Continued disregard for eye posture leads to Asthenopia whose symptoms include fatigue, blurred vision, throbbing head and double vision. Keep the book at least 15 inches away from eyes.

No Tilted Neck: Neck discomfiture is not registered till it pains and the muscles become tight at the base of your skull. To limit the damage, try neck exercises to resists pain and injury. If you are reading on the bed, be consistent with an upright posture. Use a lap pillow to support your elbows and hold the book up. Even when you are lying on your side to read, neck should be straight.

Legs Square on Floor: Make sure while reading, the legs are not dangling aimlessly for long hours. Legs should ideally be flat on the floor. Try to place some extra support to rest your feet or curl your feet intermittently.

Posture Breaks: No matter how devoutly you follow the sitting ergonomics, reading for long hours without intermissions can result in aches and strained, neck, shoulders and arms. By stretching out, walking for a few minutes and shifting on your legs for a bit, you ease muscle fatigue and prevent body ache. Pauses are not merely essential while working on laptop but as many times you sit immobile for hours on end. Frequent physical movements are also suggested to lower risks of cardiovascular diseases and stress levels.

Try a Posture App: This app would be your guardian angel during long reading hours, monitoring your sitting position and reminding you to take breaks. Regulate the timings on the app, and look away from what you are reading every 20 minutes to stare at an object 20 feet away—yes, the famous 20-20 rule.