The screen slump
Screens are part of life, but how they’re used matters. “Tech neck” (forward-head posture) and slouching increase muscle fatigue and place extra strain on the spine, neck, and upper back.
Set up for success. Position screens at eye level whenever possible. Use a desk and chair where feet rest flat on the floor and elbows, ankles, knees, and hips are around 90 degrees. Encourage regular movement breaks — even just two minutes of stretching or walking helps to reset posture.
The backpack burden
School bags can be surprisingly heavy. Students should carry less than 10% of their own body weight. Heavy or uneven loads place strain on spines, shoulders, and hips, increasing the risk of injury, fatigue, and pain.
Choose a backpack with wide, padded straps and wear both — not just over one shoulder. A waist strap can also help take the load off the shoulders. Pack heavier items closest to the spine and regularly clear out unnecessary items.
Sleep position matters
Young children and teenagers spend many hours sleeping, so encouraging supportive sleep positions can help reduce unnecessary strain on the spine.
Back or side sleeping generally promotes better spine alignment, especially with a supportive pillow. Front sleeping can twist the neck and place strain on the spine.
Choose a pillow that maintains the neck’s natural curve, and replace it when it loses shape.
Movement: the main ingredient
Perhaps the most crucial factor is keeping active. Movement is vital for strong muscles, bones, and joints. Long hours of sitting can contribute to stiffness and weakness.
Growing bodies need a variety of movement to develop strength, coordination, flexibility, and healthy movement patterns. Sports, dancing, playground time, and outdoor games are all great options.
If your child has posture concerns or persistent back or neck discomfort, seek guidance early to support healthy spinal habits.
