Avoid Back and Neck Pain While Studying
Sitting in the wrong way for a long time in a slouched position compresses the lower back, strains the neck, and overloads shoulder muscles, and when students memorize and write for 4-6 hours daily, their body gets into mechanical fatigue. The body’s circulation is impaired, and thus, focus and performance are affected.
If you want to study better, memorize better, stay pain-free, and keep your spine healthy, you MUST sit right. This situation is not only due to “stress,” but mainly to poor sitting posture. Are exams around the corner, and you are hitting the books for long hours, only for all of a sudden your neck to start hurting, your lower back to feel tight, your shoulders to stiffen, and your concentration to go down?
In this blog, we will discuss the best sitting posture for students during exams, scientifically correct workstation tips, and how physiotherapy at Physio Resource, the Best Physiotherapy Clinic in Gulberg Lahore, helps students prevent posture pain.
Correct Sitting Posture Tips for Study Time
1. Feet flat on floor
Knees need to be bent at 90 degrees, not hanging.
2. Laptop/Book at Eye Level
Book or screen should be raised slightly so that neck does not bend forward too much.
3. Back Fully Supported
Choose a chair that provides proper support to your spine or put a small pillow behind your lower back.
4. Avoid Sitting on Bed
Sitting on bed always causes hunching and strains the neck.
5. Use both arms supported on table
Shoulders need to be kept relaxed to prevent muscle fatigue.
Pro Study Habits to Prevent Pain
- Take micro breaks every 30-40 minutes
- Lightly stretch neck, shoulder and back
- After every chapter, drink water and move around
- Use a supportive chair, do not study on the floor for long hours
Get solution: Best Poor Posture Treatment in Lahore
Best Exercises for Students
- Chin tuck posture hold
- Shoulder blade squeezes
- Cat-Cow stretch
- Gentle back extensions
These help reset the spine after long sitting.
How Physiotherapy Helps Students
At PhysioResource, with the Best Physiotherapist in Lahore, we treat posture pain in students through:
- Neck/back muscle release
- Posture correction training
- Strengthening of Core and Back Muscles
- Ergonomic workstation setup guidance
When students learn the correct posture early — exam performance and focus both improve.
Schedule an Appointment today at:
PhysioResource – Best Physiotherapy Clinic in Gulberg Lahore and learn the right posture before pain becomes a long-term problem
Physio Resource
Phone No: 0304-4283442
Address: 93-A1, Gurumangat Road, Gullberg, III Lahore
Written by: Dr. Ahmad Bilal (Consultant Physiotherapist – MS NMPT)
