Writing is good for health, and also a pain in the neck
How looking after your body can sustain your writing practice
There is a growing body of evidence about how good writing can be for us. In the 1980s, Prof. James Pennebaker conducted a study that showed that even just 15 minutes of expressive writing per day could make a huge difference to both mental and physical health for people living with trauma.
Writing really does support health
Since then, countless studies have explored the benefits of writing for all sorts of different people, including those experiencing bereavement, anxiety disorders, depression, loneliness, addiction, burnout, low self-esteem, the effects of negative social attitutes such as homophobia and racism, cancer, inflammatory bowel disease, palliative care, menopause, and many more.1
The benefits of writing for wellbeing purposes have been shown for both mental/emotional and physical problems. Studies have even shown that physical wounds, such as those from surgery, heal more quickly when the patient writes about their experiences!
Many of us will recognise these findings in our own lives, whether through writing down our thoughts and feelings in a diary, journalling around a particular problem we’re facing, or entertaining ourselves by creating a fictional world.
I think we writers keep writing because it’s fascinating, and helpful, and even when it’s difficult we can feel it doing us some good. Instinctively we know that one way or another, writing is a kind of medicine.
Writing is also sedentary
Many writers have spoken or written about how walking is a fundamental part of their practice. But however we come up with our ideas or compose a piece in our heads, there then comes the long slog of writing or clearly dictating or transcribing or editing. Whatever our access needs or the assistive technologies we use, these activities are harder to do on the move, so writing tends to be a sedentary practice.
Sedentary lifestyles have been shown to increase the risk of ill health and even early death. According to NHS advice, if we don’t move our bodies enough, we’re more likely to develop type 2 diabetes, obesity, heart disease, certain cancers, and even depression.2
Researching the most common health problems for writers, I found multiple references to back pain and other muscular-skeletal problems, eye strain, tension headaches or migraines, weight gain, repetitive strain injury and carpal tunnel syndrome, and mental health issues such as stress, anxiety, depression and loneliness. Many of these can then make it more difficult to be active, with the potential to compound the issue.
Unfortunately, it seems that some of the health benefits of writing could be undermined by the physical act of sitting down at length to write. Perhaps, like most things, writing is healthiest in moderation.
Writing can be a pain in the neck (literally)
I found this out the hard way during the lockdowns of 2020 and 2021. I had my one short walk each day, and then I was either sleeping or sitting. Taking into account working from home, relaxing in front of the TV and then trying to get some writing done, I was probably spending twelve or fourteen or even sixteen hours a day sat down in front of one screen or another.
And although my writing wasn’t wholly to blame for the situation, it also didn’t help. My sedentary hobby exacerbated the effects of my sedentary lifestyle. I developed chronic neck and shoulder pain and headaches, and these persisted even after things went back to slightly-more-normal.
I sought help and was referred to an NHS physiotherapist, who prescribed the basic yoga-based exercises I was already doing anyway. I tried going to a private osteopath, having my shoulders and back kneaded and my neck manipulated abruptly from side to side. I felt and heard my body release alarming crunching sounds, as if I had popping candy in between my bones. I would feel better for half an hour afterwards, until the pain returned.
By this time I was able to be more active, but still in physical agony any time I sat down to work or write. Something had to change. I was worried that I was going to have to make serious changes to my writing — or even give it up.
How I healed my writing-related chronic pain
Fed up with relying on the osteopath for temporary and expensive relief, I decided to find something I could do to treat my own pain. With my writing on the line, it was worth a shot.
My research led me to Alexander Technique (AT). Admittedly, the evidence basis for AT is relatively small, but the NHS and NICE do point towards evidence that it can help people with back pain, neck pain and Parkinson’s disease.
I didn’t know much about the technique at first, except that it was about learning better posture and movement to reduce tension and ease symptoms, including pain. I knew that actors and musicians sometimes learn AT in order to be able to use their bodies with greater control and optimise their performance.
Armed with this information, I sought out a teacher and booked an exploratory session with Back To Active.
That first session was a revelation. During it, my teacher Mireille observed my posture and movements, noting my habits and areas of tension. She helped me to experience in a new way the semi-supine, ‘constructive rest’ position I was familiar with from yoga. AT is fundamentally about mind-body connection, and this time I had to pay attention to my body throughout the relaxation, rather than just plonking myself in a pose and calling it done.
I remember cycling home afterwards and marvelling at how, even though my arms felt as if they weighed nothing and had no strength in at all, I still had enough muscle tone and direction to steer well. Maybe I didn’t need to brace my arms against the handlebars in a rigid position.
Maybe more fluidity and less tension would still allow me to do all the things that I need and want to do.
I’ve now been studying AT for just under a year, and my neck and shoulder pain and tension headaches haven’t reoccured during that time. I now know how to sit more efficiently and pain-free at my desk. I have a new habit of constructive rest to undo tension, and ‘mindful movement snacks’ programmed into my day to keep me moving and practicing regularly.
My writing process is no longer derailed by physical pain — just by like procrastination, distraction… you know, the usual writer stuff.
Finding the healthy writer you
Even though it has changed my life and allowed me to carry on writing, Alexander Technique might not be the right choice for everyone, and that’s ok. There are many different modalities out there to try.
The important thing is that we take care of ourselves as best we can, so that we can be creative as happily and for as long as possible!
I’m writing from a UK perspective, so things might be different in other countries of the world. But generally, my advice for anyone wanting help with physical problems that are affecting their writing would be:
Remember that you don’t deserve to live with pain, and that you have a right to seek help for it. It can be exhausting to advocate for yourself, but you are worth it.
See your GP first. Make sure they’re aware of the issue and can rule out any health issues that need treatment first. They can also refer you for some services such as physiotherapy. In some areas of the UK, you can self-refer for NHS physiotherapy.
Don’t overdo the exercise if you’re still living with pain. Avoid that five-day hot yoga and pilates retreat or HIIT bootcamp, for now at least.
Not every teacher is qualified or able to teach those with pain or chronic health issues. Ask them about their style and qualifications, and how they would adapt their teaching to your situation.
Look for introductory courses or group classes to keep costs down. You can still learn a lot, even if you aren’t able to access 1:1 teaching.
There are many free resources out there about AT and other therapies, but they’re not always the best way to start. I recommend learning the basics from a qualified person who can give you bespoke guidance, tailored to you as an individual.
Reputable professionals will be understanding about barriers to accessing their services. They will usually offer a free discovery call or discounted taster session, and should be willing to help you get all you can from a short course of sessions or irregular top-ups. If someone requires you to lock in for the long haul straight away, be cautious.
There is a pain management solution, relaxation technique or other healing modality out there for you. Do your research and if one doesn’t work, don’t give up!
For more about the health and wellbeing benefits of writing, I recommend Lapidus International, the writing for wellbeing community, which has a fantastic database of research into writing for wellbeing, compiled and maintained by Kate McBarron.
I should note that this evidence does not always apply to those with particular access needs, including wheelchair users.