Virtual learning is the new norm for the 2020 school year. It is now more important than ever to properly set up your child’s workspace to avoid poor posture. Children are constantly growing which means their bones are changing, making them malleable. It is normal to have trouble sitting with correct posture for a prolonged period of time. Prolonged sitting with poor upper back and neck alignment can lead to permanent issues including scoliosis and kyphosis. Changing bad habits with your children can lead to better posture and a decreased likelihood of chronic low back and neck pain into adulthood. One of the most important aspects of virtual learning is to have a proper desk posture.
Top 4 Reminders for Perfect Desk Posture:
1. Adjust Desk Height
- High tables cause increased stress due to the positioning of the hands/shoulders
- Low desks promote a flexed neck or hunched back posture
- Ideal positioning allows the elbows to rest at about 90-110 degrees
- If your child’s desk is too high and their chair isn’t adjustable, have them sit on thick books until their elbows are resting in a good position
2. Consider Chair Height
- A chair that is too high increases stress on the low back and a chair that is too short creates stress on the knees.
- The ideal chair set up for a child follows the 90-90-90 degrees rule. Their feet should be flat on the floor, knees should be bent to about 90 degrees sitting 1-2 inches away from the seat of the chair, and their hips should be at the back of the chair creating a 90-degree angle
- If your child’s feet are unable to reach the floor, place a small stool or stack of books under their feet for better positioning
3. Correct Computer Set Up
- Your child’s screen should be placed straight in front, 20-28 inches away at or slightly below eye level
- If you have a non-adjustable monitor, use stacks of books to raise your screen to meet your eye level
- Align the keyboard 4-6 inches in front of them to allow your child’s wrists to rest on the desk
- Place the mouse to the right of the keyboard so that is within the same distance to prevent overreaching
- Have their elbows resting at 90-100 degrees ( this allows for their forearms to line ups parallel to the desk and puts the wrist in a neutral position)
If your child has a difficult time sitting at a desk to learn and prefers sitting in bed or on the couch, there are ways you can help them improve their posture. Similar to sitting at a desk, make sure that your child is sitting with their back fully supported. To avoid excessive neck flexion or rounding that the shoulders, place a pillow on their lap under the tablet to raise the screen height closer to eye level.
4. Take Breaks
- To help avoid excessive fatigue and difficulty focusing, allow your children to take breaks throughout the day
- Get up at least once every 30 minutes to run around the room, do jumping jacks, or even stand up to help them refocus and maintain proper posture for longer durations
If your child is experiencing pain with sitting during the day despite these adjustments, the issue may be larger than just adjusting their desk set up. Consider seeking professional help from a physical therapist or doctor to figure out the cause of their pain. Physical therapy is a great resource in managing multiple conditions and improving overall posture and body awareness. For more information on how Action Potential can help you, request an appointment today.
Photo by Julia M Cameron from Pexels
Photo by Oladimeji Ajegbile from Pexels