Tips For Kids

Kids nowadays spend approximately one to three hours a day in front of a computer screen. They’re also carrying heavier backpacks to school some weighing more than twenty pounds. What are some things students, parents and educators can do to help avoid back and neck pain in children.

How to position yourself at the computer

  • Take breaks from the computer (every 20 minutes or so)
  • Get exercise
  • Maintain good posture
  • Make sure child’s legs are positioned comfortably with feet firmly on the ground.
  • Spine should be straight and small of back supported
  • Elbows bent at a 90 degree angle to the upper arm and close to the sides so the wrists do not end.
  • Top of monitor should be roughly aligned with the child’s forehead so his head stays in a neutral position.
  • Child’s head about two feet away for the monitor.

Preventing back pain from heavy backpacks

  • Do not overpack. The American Physical Therapy Association suggests backpacks should weigh 15–20% of the child’s weight. The American Chiropractic Association advises 5–10% of child’s weight.
  • Check design of backpack
  • Teach the child how to properly load and wear the pack. (Do not lean forward. Use both shoulders. Pack heaviest objects first. Lift pack by using leg muscles.)
  • Parents, ask your child how he/she feels. Work with the PTA, talk to teachers, be pro-active.

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