Beat the study slump: How to boost your comfort and focus
Studying and working at a desk can be tough on your body. Leaning over your laptop or using a setup that’s not super comfortable can lead to sore necks and backs.
But don’t worry—physical therapists at Medical Services have your back (literally)! Here are some easy tips to help you feel better and avoid those aches and pains.
Take breaks and keep moving
Staying in one position for too long, especially while studying, can lead to stiffness, soreness and other health issues. That’s why the Physical Therapy team at Medical Services recommends taking regular breaks to move in ways that feel good to your body.
Try building short movement breaks into your day. For example, after an hour of studying, take 15 minutes to stretch, shift positions, go for a short walk if you’re able to or do a few simple exercises. You can also add movement to your routine in small, simple ways. This can include changing your posture, doing gentle stretches while on a call or using a different seat that encourages more active sitting.
Practice deep breathing to ease stress and tension
Stress and pain are closely connected in the brain, so lowering your stress can also help reduce physical discomfort. Deep breathing exercises can help calm our nervous system down from “fight-flight-or-freeze" mode into a more relaxed “rest and digest” state.
To try it out, find a spot where you feel comfortable— you can be sitting, lying down or in any position that works for you. Take a few minutes to focus on breathing slowly and deeply. Try breathing in through your nose for a count of three, pause for a moment then breathe out through your mouth for a count of four.
As you keep breathing, notice how your body responds. Do your shoulders feel more relaxed? Has some tension eased up? Keep going until you feel a little calmer and more centered.
Support your lower back while sitting
Sitting for long periods can lead to back pain, especially in your lower back. Supporting this area can help you feel more comfortable.
One tip for this is to place a small rolled-up towel or blanket between your lower back and the chair to give it extra support. Another option is to place a towel roll under your sitting bones (tailbone area). This can help tilt your pelvis slightly forward, which may make it easier for your back to relax. It can also help ease tension in your shoulders and neck, especially if you’re working at a computer.
Try different setups to see what feels best for your body. Even small adjustments can make a big difference!
Tweak your setup to work better for you
Whether you study at a desk, on the couch or in bed, there are ways to make your space more comfortable and supportive. If you use a laptop, try raising it so the screen is at eye level—this can help reduce strain on your neck and back.
If you’re able to, using a separate keyboard and mouse can help your shoulders, elbows and wrists stay in a more relaxed position. If that’s not an option, experiment with different spots around your space, like switching from a coffee table to a counter or desk—to find what feels best for your body.
And when it’s time to take a break, be mindful if you spend time on your phone. Looking down at your screen can add extra stress to your neck and shoulders. Try holding your phone closer to eye level when you can—even small changes like this can help you feel better.
Find support
If you’re dealing with ongoing discomfort, pain that’s getting worse or just want some expert advice on making your study space more comfortable, don’t wait—reach out to a physical therapist! Medical Services makes it easy for students to get support, offering physical therapy appointments both at Wardenburg and at the Rec Center. Schedule a session today and start feeling better.