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Growing up, I often heard my mother say, “sit up straight,” accompanied by a gentle nudge between my shoulder blades to remind me to adjust my posture. She would insist that one day I’d appreciate her efforts. I would roll my eyes, but moments later, I’d find myself slouching again.
Now that I have children, the cycle continues. I frequently urge my tween daughter to stand tall, pull her shoulders back, and align her head with her spine. While she used to maintain decent posture, the pandemic has exacerbated her slouching.
Unfortunately, she’s not alone. The transition to virtual learning during the pandemic led many children to spend excessive time on screens, often resulting in poor posture.
Understanding Ideal Posture in Children
Posture encompasses more than just sitting up straight; it refers to how one holds their body while standing, sitting, lying down, or moving. Good posture is crucial for reducing strain on the muscles and joints involved in these activities.
To evaluate a child’s sitting posture, check if they sit with a straight back, their bottom pressed against the chair’s back, and their spine forming a natural S curve, with shoulders slightly forward and a dip in the lower back. When standing, it is important that their head, shoulders, hips, knees, and ankles align in a straight line. However, it’s essential to remember that perfect posture is a myth. Different body types mean that the ideal posture will vary from person to person.
Signs of Poor Posture to Watch For
When I assess my daughter’s posture, my concerns extend beyond slouching. I notice her slightly forward head position and rounded shoulders, which together create what is commonly referred to as “tech neck.” This is especially apparent when she is hunched over her phone (I’m guilty of this posture as well). Other common signs of poor posture include tight hips, weak hamstrings, a tilted pelvis, inadequate core strength, and shallow breathing.
The Importance of Good Posture to Prevent Injuries
Teaching children about good posture is an investment in their long-term health. I aim to show my daughter that being mindful of her posture now will benefit her in the future (and hopefully reduce my nagging). According to Dr. Laura Bennett, a pediatric orthopedic specialist, poor posture can lead to increased strain on muscles, ligaments, and joints. As children grow, improper posture may result in abnormal spinal positioning, abnormal growth, and a heightened risk of arthritis later in life.
Dr. Bennett also emphasizes how misalignment can lead to a greater likelihood of injuries and negatively impact strength and flexibility. Additionally, poor posture can affect breathing, circulation, digestion, increase injury risk, and lead to quicker fatigue. Notably, posture influences how others perceive you and how you view yourself; studies have linked better posture with enhanced self-esteem and mood.
Correcting Poor Posture Is Possible
The long-term effects of poor posture and tech neck on children remain uncertain. Dr. Sarah Johnson, a pediatric orthopedic surgeon, states that it could result in muscle and tendon strain or potentially impact development. Fortunately, children showing signs of poor posture aren’t destined for a lifetime of slouching. There are various ways to correct posture at any age (my own improvement came from discovering Pilates in my late twenties).
In addition to gentle reminders, activities that strengthen back and shoulder muscles can help children develop better posture habits. Screen time breaks and starting the day with stretches can also be beneficial. Patience is essential, as kids may not immediately adopt better posture after a few days of focus.
If you have serious concerns, consulting with a pediatrician is always advisable. We all want our children to lead healthy lives, and I reflect on my own struggles with posture when discussing this topic with my daughter. I often say, “One day you’ll appreciate this,” as she rolls her eyes. And I believe she will.
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In summary, poor posture in children is a significant concern that extends beyond mere aesthetics. It can impact their physical health and self-esteem. By encouraging good posture habits and addressing any issues early on, parents can help their children avoid potential long-term complications.
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