How to avoid bad postures and prevent back pain in children

Five days a week in days of about six hours on average is the time that children spend sitting at school. And if they feel bad, it is likely that our children will return home with pain of back. In the long term, we can risk having column problems. Therefore, prevention is fundamental.

Teach the child to maintain a good posture It is a task that must begin at home. Taking advantage of the moments in which the child sits at the table or on the sofa to watch a movie and explain what is the best way to do it is an essential first step. In this way it will be possible to avoid the pain of back and avoid major problems such as spinal malformations.


What is the best posture

Experts remember the need to care for the spine due to its importance in the body. This area is responsible for holding the body, counteract the force of gravity and keep the person upright, provides mobility to the back, protects the spinal cord and serves as an anchorage point to muscles and ligaments.

Once the importance of the spine is understood, the need to take care of this area of ​​the body and protect the back is understood. Experts recommend as the best position that where the head and shoulders are aligned with the pelvis, hips and knees. The sternum should be pointing forward and abdomen collected.


You should avoid that where the buttocks are not in the rear of the chair and where the back does not rest on the backrest. It is also necessary to avoid picking up the legs and placing them on top of the padded area of ​​the seat to be placed on them. The head should always be straight and look forward and try to avoid shoulders being supported behind the pelvis. In this way it will be possible to avoid suffering from the spine and pain in this area of ​​the body.

School equipment

In addition to a proper posture at the time of sitting, you should also ensure that the child maintains a good health on his back thanks to school supplies. In this sense it is advisable to ensure the weight in the backpacks of children, never charge more than necessary and carry the essentials for that day. This product should also have good handles, padded to protect the shoulders and ensure a proper distribution of the load without one area receiving more than the other.


It is also recommended to use backpacks with rollers for an easier transport of the school material and to avoid that this load falls on the back making it suffer. The school furniture must also be adequate and avoid back pain. The use of standard tables and chairs is discouraged since the different heights of the students may cause not everyone to be able to use the backrest of their seats.

In this sense you should bet on adjustable seats to place the backrest at the correct height for the back of each student. The tables should also be adaptable to the size of the children to avoid unnecessary bending of the trunk in reading or writing.

Damián Montero

Video: 1-Minute Exercises to Improve Posture and Reduce Back Pain


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