Slouching is when people sit, stand, or walk with their head and shoulders hanging down, causing back pain, muscle strain, and neck pain in some people. Children are also quite likely to slouch, with studies indicating that a large number of kids and adolescents have poor posture. This can be attributed to prolonged screen time, lack of physical activity, and overloaded backpacks.
It is important that parents pay attention to their child's posture and encourage habits that support their spine health. In an interaction with the OnlyMyHealth team, Dr Parimala V Thirumalesh, Senior Consultant - Neonatology and Paediatrics, Aster CMI Hospital, Bengaluru, shares useful tips.
Also Read: Is Your Child’s Backpack Too Heavy? Risk Of Scoliosis, Signs And Solutions For Better Posture
How To Identify Slouching In Children?
Studies have shown that poor posture in adulthood often begins in childhood. A 2020 study published in iScience found that among 595,057 Chinese students screened, the overall prevalence of incorrect posture in children and adolescents was 65.3%, with girls and students over 10 years old showing a higher prevalence.
It is therefore important to identify poor posture, particularly slouching, in children early on.
Dr Thirumalesh recommends observing children’s posture during various activities. “Look for signs such as rounded shoulders, a forward head position, and a curved spine when they are sitting or standing. Additionally, pay attention to their habits while using electronic devices, as prolonged use can exacerbate poor posture,” she says, adding that regular assessments during physical activities can also help in recognising slouching tendencies.
Negative Effects Of Bad Posture In Kids
According to the doctor, poor posture can significantly affect a child's physical health and development in various ways. Some of the common issues include:
- Musculoskeletal issues, including back and neck pain, which may hinder their ability to engage in physical activities.
- Reduced lung capacity and impaired respiratory function, affecting overall stamina and energy levels.
- Long-term structural imbalances, affecting physical development in children.
- Psychological implications, such as decreased self-esteem and confidence.
Tips To Improve Posture In Kids
Improving posture in children begins with educating them about the importance of maintaining a good posture. And parents play an important role in doing just that. Not only should they model proper posture themselves, but they should also demonstrate the importance of sitting and standing correctly.
According to Dr Thirumalesh, parents can invest in ergonomic furniture, such as chairs and desks that support healthy spinal alignment in children. Additionally, engaging children in activities that strengthen core muscles, such as yoga or sports, can also be beneficial.
Furthermore, using tools such as posture-correcting devices or apps that remind children to maintain proper alignment can serve as effective aids in reinforcing these habits.
Also Read: Physical Activity Is Crucial For Babies, Toddlers: Here Are Exercises For Them
Role Of Exercises
Engaging your kids in regular exercises and activities can also help improve their overall posture and physical fitness.
Specific exercises like planks, bridges, and wall sits can target core strength and stability, helping children get rid of their slouching habits. Parents can also include fun games in their children’s routine, such as dance or martial arts. These can encourage children to maintain an upright posture while developing their physical coordination.
Encourage regular participation in activities like gymnastics or swimming, which can improve balance and agility in kids, the doctor advises.