Tips for parents on promoting good posture in children

Did you know that many posture problems in adults begin in childhood? Because of this, you should make sure your children learn the importance of good posture from an early age – whether they are walking, sitting, sleeping, or even playing. By doing so, they will be able to avoid bad habits that may become engrained as they grow older. Remember, having good posture at an early age translates into the good posture as an adult.

Most posture-related problems occur between 9-12 years of age. Scoliosis, which manifests itself as back pain and causes chronic discomfort in adults, is one of these conditions. In very few cases, scoliosis requires corrective surgery, so maintaining proper posture is essential.

In addition, poor posture can cause back, neck, and shoulder pain, carpal tunnel syndrome (as a result of improper use of a computer mouse), insufficient bone growth, misalignment of skeletal structures, and difficulty digesting food and breathing.

Additionally, some emotions or low self-esteem may appear in your child’s posture or body language, so keep an eye on it. A common practice among tall adolescents is to slouch to not stand out from their peers and avoid being teased. As girls reach puberty, some may feel distressed about their growing breasts, so they bend over to hide them. You can help your child develop proper posture in dynamic and static poses by following these tips:

1. Watch out for backpacks weight

When used incorrectly, backpacks can cause spinal injuries and hunches. The weight of a bag should not exceed 10% of the child’s body weight, and they should use both straps to distribute the weight evenly.

2. Teach your child to walk or run with good posture

While running or walking, make sure your child keeps their head upon their shoulders and shoulders in line with their hips. The arms should rest down along the body. Stepping requires that the body’s weight is distributed in the foot front part and not solely in the heel.

3. Encourages the practice of sports

Sports activities would help your child to correct the hunched back. In addition to improving muscle development, socialization, and self-esteem, physical activity tends to raise the shoulders. Swimming is incredibly suitable because it is nearly impossible to hunch over; try this sport!

4. Pay attention to how your child walks

Be careful that the child does not walk with inward-pointing feet. It is usual for this rotational pattern to disappear in girls around 10 and 12 years of age and a little later in boys, around 14 years of age. If it persists or occurs when walking, take them to an orthopedic specialist for evaluation.

5. Make sure your child sits with proper posture

Ideally, a child should have a good chair at a medium height from the table so that their arms and feet can rest comfortably on it, and their knees should be bent at 90 degrees without crossing their legs.

Also, avoid that the child remains seated for a long time; you should invite him to take a break and walk a little.

I shared additional tips on my Instagram account. Take a look here!

6. Make sure he has appropriate furniture for doing his homework and sleep

The work table must be suitable for the child’s height, especially where they use the computer, the idea is that they don’t work from their bed or on a sofa to avoid inappropriate postures.

Be sure that the mattress on the bed is not worn out by frequent use when sleeping. Additionally, it is recommended that your child sleep on their side, with legs bent, or on their back with a pillow under their knees.

7. Ensure good standing posture

When standing, ensure your child is not too upright or leaning forward, with shoulders back, stomach not protruding, and feet shoulder-width apart. If the child is going to be standing for a long time, they should shift their weight from one foot to the other from time to time.

Make it fun to practice all these good posture habits without scolding your child. For example, one technique that works to remind them not to hunch over is to tell them to stretch to feel “higher,” since all the muscles that help in that task are the same ones that improve posture.

To teach them to check their spine alignment, ask them to stand next to a wall with their shoulders and buttocks in contact with it. In that position, the back of their heads should be touching the wall. Otherwise, the head is not aligned with the rest of the body. It is possible to begin this activity by hanging a height measuring tape on the wall at a young age. Children will enjoy seeing how they have grown and learn good posture when standing and walking.