Kiddipedia
By Dr. Matthew Alch (Chiropractor)
The 2020 COVID-19 pandemic has brought about many changes to ‘ordinary life’ for all demographics, including children.
In particular, with the latest set of lockdown restrictions in Australia, many schools have stopped on-site learning and have instead transitioned into remote learning. Such changes have undoubtedly affected both the emotional and physical health of all school-goers alike. But what about posture when home schooling?
As the saying goes ‘when life gives you lemons, make lemonade’. Grab the opportunity now to make remote learning a memorable experience for your child while also taking great care of their musculoskeletal health and posture.
There are many things you can do to make sure your child has a comfortable and positive time studying from home. Keep reading to learn more!
Potential musculoskeletal health problems to bare in mind
Since the start of the pandemic we have seen an increase of cervical spine injuries as well as increased incidence of headaches presenting into our chiropractic practice.
According to a Facebook survey conducted earlier this year by the American Chiropractic Association, 92% of chiropractors said that more patients are reporting neck, back or other musculoskeletal issues since the COVID-19 pandemic.
When it comes to working or studying from home, kids are no exception to the dangers of poor posture and musculoskeletal concerns. In fact, children may be even more susceptible to developing musculoskeletal issues due to studying from their beds or slumping over screens for hours at a time.
So what can you do to take care of your child’s posture and physical health while they are learning from home?
3 tips to improve your child’s physical health while remote learning
There are several things you can do as a parent to provide your child with the best experience learning remotely from home. Keep reading to learn what these are.
Encourage physical activity as per the WHO’s guidelines
Adequate levels of physical activity are essential for strengthening your child’s body, reducing the risk of developing diseases and improving their overall quality of life. The World Health Organisation’s (WHO) physical activity guidelines are a great place to reference the amount of physical activity your child needs to stay healthy.
For example, the WHO recommends children between the ages of 5 and 17 to perform 60 minutes of aerobic exercise daily.
Reinforce correct posture
Having correct posture – particularly when sitting for long periods at a time – is integral to preventing musculoskeletal health concerns from developing in your child. Correct posture tips include:
- Positioning a screen at eye-level (to prevent a hanging neck)
- Sitting at a 90 degree angle
- Having your child’s feet lay flat on the floor when sitting (or on a foot rest).
We also recommend that your wrists remain in a neutral position and we try to also keep 90 degree angles with your knees and hips. If you have an adjustable chair we also recommend that you tilt it forward slightly. This small forward tilt at the waist will promote you to sit up straighter.
Take breaks from the screen
The WHO guidelines also warn of excessive sedentary behaviour in children, especially those who are spending educational and recreational time on a screen. To limit the amount of time your child spends on a screen, be sure to break up their screen time with physical activity preferably in 40 minute to 1-hour intervals.
Get your kids outside for movement and fresh air. A walk or even some cardiovascular activity will aid in concentration levels. Remember at school kids are usually very active with recess and lunch as well as gym class.
We also recommend that all children who are homeschooling at the moment take regular pause breaks. We recommend every half hour to get up and change your position. We also recommend that every hour you take a 5 minute break and stretch your cervical postural muscles.
Developing healthy habits as a family unit
You may have noticed that the tips provided above may not only be beneficial to your child’s physical health, but also your own (particularly if you are also working from home). Maintaining adequate levels of physical activity, maintaining the correct posture while working, and spending time away from the screen may have many positive effects on your general health.
Take care of your child’s posture and physical health, while also developing healthy habits as a family unit by applying the above tips and seeking professional advice from a health practitioner such as a chiropractor.
Dr. Matthew Alch
Dr. Matthew Alch (Chiropractor) has been practicing chiropractic at Sydney Spinal Care since late 2002. Matthew graduated from Macquarie University with a Bachelor of Chiropractic Science and a Masters of Chiropractic. Matthew’s extensive experience and knowledge combine with his honest and caring nature to serve his patients’ healthcare needs in the best way possible. He is a member of the Australian Chiropractors Association.
