Stop Reading in the Dark

Are you reading this magazine correctly? Curling up in a dimly lit, soft chair may be relaxing, but is not the best position for reading. Eye irritation and an aching back or neck are clues that it's time for a change. Yogi Matharu, doctor of physical therapy, orthopedic specialist and assistant professor of clinical physical therapy in Biokinesiology and Physical Therapy, a division at the USC School of Dentistry, offers these tips for optimal reading conditions:

1. Reading positions are best when the arms are supported so you do not have to hold the material up. Also, it is helpful if your neck is supported and is in a mid-range position or neutral position—bending too far forward often causes neck pain.

2. Ideally, a person should look up and into the distance to relax the eyes at least once every few minutes. You should stand to walk a few steps or change position every 30 minutes.

3. A reader should make an effort to blink several times during each break. In general, people blink about 10 times per minute. This can slow to three or four times per minute when they become focused on a visual target; this reduction in blinking can lead to dry eyes and fatigue.

4. The best type of light for reading is directional, incandescent task lighting. The page should be fully illuminated without your body creating a shadow on the page. Using too little light may cause eye fatigue or poor posture in an attempt to accommodate by leaning close to the reading material.

5. Ideally, reading material should be at about a 60-degree angle from horizontal. The eyes should be looking downward, rather than straight ahead. Ideal distance is about 15-25 inches away from the material, but this varies from person to person. Find a distance that feels comfortable without excessive strain.

6. If you are experiencing physical discomfort when reading, talk to your optometrist to make sure that your glasses or contact lenses are appropriate. Ask him/her to advise you regarding the appropriate distance from the material you are reading. Try using a book stand or slant board so that you can set up a more ideal position for reading. Consult a medical provider if you have trouble reading for less than 15-30 minutes. A combination of assistive devices, postural changes and medical treatment may be helpful.

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