“Watching TV sideways,” which involves twisting the neck or propping the head up at an angle, is a common habit adopted for comfort while reclining. Although the immediate sensation is one of ease, this viewing habit introduces specific physical stresses the body is not designed to sustain long-term. This article explores the consequences of this asymmetrical viewing position, focusing on the strain it places on the visual system and the musculoskeletal structure.
Impact on the Visual System and Eye Strain
Viewing a screen from an angle introduces a constant challenge to the visual system. When the head is tilted, the eyes must constantly compensate to keep the image upright and level, a function known as visual tracking. This compensatory effort places increased, asymmetrical demand on the six extraocular muscles surrounding each eyeball.
The continuous, uneven workload on these muscles can lead to asthenopia, commonly known as eye strain. Symptoms of this temporary condition include eye fatigue, dryness from reduced blinking, and blurred vision, which often resolve after resting the eyes. Watching from an odd angle also introduces difficulties with binocular vision, where the brain struggles to fuse the skewed input from both eyes into a single, coherent image. This visual processing difficulty can sometimes manifest as a tension headache or disorientation.
Musculoskeletal Stress and Postural Issues
The most significant concerns relate to the asymmetrical load placed on the neck and spine. The cervical spine is designed to keep the head balanced directly over the shoulders. Tilting or twisting the head to the side for an extended period creates cervical spine torsion, forcing the vertebrae out of their neutral alignment.
This forced, static posture results in asymmetrical muscle tension. Muscles on one side of the neck and upper back become chronically contracted and shortened, while the opposing muscles are unduly stretched and weakened. Muscles like the sternocleidomastoid and the upper trapezius work overtime to stabilize the head in the unnatural position. This imbalance contributes directly to stiffness, neck pain, and the development of myofascial trigger points (painful knots in the muscle tissue).
Prolonged spinal torsion can also affect the delicate ligaments that hold the spinal joints together, potentially leading to a temporary loss of the spine’s natural curvature. Over time, this abnormal stress on the spinal discs and joints can accelerate wear and tear, contributing to chronic issues such as degenerative disc disease. The muscle tension created in the neck frequently radiates upward, causing cervicogenic headaches that originate at the base of the skull and move toward the forehead or temples. Individuals often unconsciously maintain the poor head position to keep the screen in view, compounding the muscular strain.
Ergonomic Adjustments for Safe Relaxed Viewing
It is possible to enjoy screens in a relaxed position without compromising spinal or visual health by implementing simple ergonomic solutions. The primary goal is to ensure the screen’s center is aligned with your eye level and directly in front of your face, regardless of your reclining angle. This eliminates the need to tilt or twist the head.
Using an adjustable bed base or a wedge-shaped pillow can elevate the torso and support the entire back, maintaining the spine’s natural curve. If you prefer a side-lying position, ensure the pillow supports the head at a height that keeps the neck straight and level, rather than propping it up at an angle. An adjustable, full-motion TV wall mount is an effective solution, allowing the screen to be repositioned to face the viewer directly, even when fully reclined. Taking short, regular breaks every 20 to 30 minutes to change position and perform gentle neck stretches can also mitigate muscle tension accumulation.