Back-to-School Tips: Proper Posture During Class and Homework

It’s time for kids to head back to school and that means lots of time crammed into one of those tiny school desks, hours reading books and doing research, and plenty of time in front of the computer. Unfortunately, those are all things that can lead to poor posture and back pain. We’re going to provide some tips to help kids weather the school year without the soreness that comes from poor posture.


Proper Posture in the Classroom

This can be the most difficult because you have very little control over how your desk is set up. The height of the seat and desk itself may not fit what we’re about to describe, but just do your best and be sure to get your exercise in during physical education, study hall, and lunch.

When sitting at a desk, you always want your feet flat on the floor. If you are a little shorter than the other kids, you may need a footrest. Either way, just try to fight the urge to sit with your legs crossed. Keeping the elbow at a 90-degree angle when using the desk will help fight carpal tunnel. You should be able to sit with your back against the backrest for support. Try not to slouch down in the chair or hunch over the desk while writing.

Proper Posture While Reading

The higher you can keep the book, the better for your spine. Unfortunately, textbooks can be heavy, and that’s not great for your arms. A book rest that keeps a book propped up on the table may be a good investment. At the very least, sit at a desk, keep the book propped up, and try to sit at a height that allows you to look down at the book with your eyes rather than tilting your entire head forward.

Proper Posture When Using a Computer

The same guidelines apply when sitting at a computer desk and using a monitor. Try to keep the screen at eye level if possible. Instead of leaning the head forward, look down with the eyes. Keep your back against the backrest and your feet flat on the floor.

When you are at school, you may be stuck at the desk for long periods of time. At home, you should take frequent microbreaks to rest your back. During these breaks, you may want to try a posture reset exercise such as the Brugger’s Relief Position.

Back Pain Relief for Schoolkids

If you find that despite your child’s best efforts to apply these reminders he or she still has some stiffness or soreness in the back and neck, Dr. Ward offers chiropractic treatment options for the entire spine and the entire family. Call (703) 672-1661 to schedule an appointment. We’re even open Saturday mornings, so you won’t have to take the kids out of school.