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Importance of Maintaining Good Posture In Children

10 April 2024

About two years ago, before the Covid-19 pandemic, children spent up to an hour or two at their desks doing their homework. Since the pandemic, schools have adopted the online learning model in which children were expected to sit in front of a screen all day long instead of attending a physical school. This meant that they had to be seated for up to five hours every day at a desk in front of a screen, and while this is not the ideal way to learn, it was, unfortunately, the only option for at least two years in many parts of the world.

What Is Posture?

Posture is defined as the way that you hold your body. There are two main types of posture:


Dynamic posture refers to how you hold your body when walking, bending over to pick something up, and running.


Static posture is defined as one that your body assumes when it is stationary, such as when you are standing in one position or sitting or lying down and sleeping.

For your body to remain healthy and to function, you must maintain good static and dynamic postures at all times to ensure the best health of your spine, head, neck, and back.

How Does Posture Affect Health?

Having a poor posture can have many negative effects on your health, such as:

Cause misalignment in your spine

Cause upper, middle, and lower back pain

Cause head and neck stiffness

Cause shoulder pain

Increase your risk of falling due to disrupting your balance

Cause indigestion and make it difficult to digest food

Cause chest tightness and makes it harder for you to breathe

Decrease flexibility in your body

Cause tingling and numbness in extremities

Cause joint stiffness and discomfort

Cause sciatic pain

Cause carpal tunnel syndrome

Cause eye discomfort and eye strain

Cause headaches and dizziness

What Is Good Posture?

Good posture is when your body maintains the correct position of your spine and places the least stress and strain on your body while performing any task. Here are examples of ways that you can maintain good posture while sitting and standing.

The Correct Posture While Sitting

Here are some tips for maintaining the correct posture while sitting at work, studying at home or working from home:

Always sit with your knees bent at right angles and your feet planted flat and firm on the ground

Do not sit with your legs bent more than 90 degrees or hanging in the air

Keep your shoulders relaxed

Rest your arms at 90 degrees to your body

Do not hunch your shoulders while sitting, and do not roll them backward or hunch them

Keep your head straight and not bent over or craned high up

Make sure that your back is properly supported behind your with a backrest

Make sure that your spine is properly supported

Make sure that your thighs and hips are completely seated on the chair and supported while sitting

Make sure your elbows are close to your body while sitting

Don't cross your legs while sitting

Place your feet behind your knees while sitting so that your ankles are behind your knees

Take frequent breaks from sitting and get up from your seat

Do mild stretches while sitting on your seat or you may get up and do some stretches

Stand up and take a walk or take a water break

The Correct Posture While Standing

Those whose occupation requires them to stand for extended periods of time must maintain the correct posture while standing. Here are some great tips for maintaining a standing posture:

Stand with feet shoulder-width apart

Feet should be planted flat and firm on the ground

Knees should not be bent

Shoulders should be relaxed and not raised or hunched

Arms should hang loosely by your side

The head should look straight

Tuck your stomach in

Try to stand straight and tall and allow most of your weight to rest on the balls of your feet

What Is Good Posture In Children?

The posture for sitting and standing mentioned above is the same as it should be for children. To maintain the correct posture while sitting, it is important to use the correct aids. For example, you need the best ergonomic chair to sit on if you spend extended periods of your day in a sitting position. Without maintaining the correct sitting posture, children can suffer from many health-related complaints due to poor postural health.

Ergonomic furniture aligns with the body's requirements to ensure that the least amount of strain is placed on the spine and body. Desk and chair proportions are made according to the small sizes of children to ensure that they can work easily without compromising on their health and comfort.

Ergonomic Study Chair

An ergonomic study chair is the ideal piece of furniture in a child's room that can provide comfort and ease while doing homework, studying for exams, or even taking online classes. It has the following features:

It has an adjustable height feature that allows it to be raised to adjust to your child's growing height so that it lasts a long time. It is essential that the chair is the correct height so that the child's legs are not hanging above the ground and their feet are resting firmly on the ground.

The seats are comfortable and made out of breathable mesh fabric that allows air to circulate within it to prevent it from becoming overly heated and uncomfortable

The seat has removable covers that can be washed so that the seat lasts a long time and remains looking fresh and new

The chair has a swivel and movable option to allow the child to reach other parts of their desk without having to leave the seat

It has auto brake casters to resist rolling the chairs when the weight exceeds 88 lbs. This prevents the chair from being used as a toy.

If you are looking for the best ergonomic study chair for your child, FlexiSpot has an excellent ergonomic chair that you can invest in for your child. It is made with premium quality to ensure that it lasts you a long time and can be used for your child in their growing years.

How To Encourage Good Posture In Children?

Often we catch our kids hunched over their study desks or slouched on a couch while reading a book or watching TV. This is damaging to the child's musculoskeletal health as well as puts strain on their eyes. Sitting in the incorrect posture can cause discomfort, pain as well as fatigue in the child. You must take measures to ensure the correct posture in your children.

Here are some tips to encourage good posture in children:

Invest In A Good Ergonomic Chair

You must ensure that the child's room is equipped with a good-quality ergonomic chair and a desk that is the correct height. Since your child is going to be sitting on the chair for long periods, they should be sitting on comfortable chairs in the correct posture.

Teach Them To Sit In The Correct Posture

The correct posture for children is the same as it is for adults, as mentioned above. You must encourage your child to sit in the correct posture and keep correcting it when they begin to hunch or slouch. Their feet should never dangle, and encourage them to uncross their legs while sitting.

Encourage Movement To Fight Bad Posture

You can encourage your child to take frequent breaks, such as taking a water break or getting them to do exercises. Set the timer for thirty minutes to ensure that the kids take frequent breaks every 30 minutes, so they do not hold the same posture for too long. You can encourage them to look at the ceiling and pretend that their chin is a crayon, and they can pretend to draw on the ceiling.

Make Sure The Backpack Fits And Is Not Too Heavy

Backpacks that are too heavy or don't fit can strain the back and result in back injuries as well as spinal and musculoskeletal discomfort. It is also important to make sure that they hang the back over both shoulders instead of putting all the load on one shoulder.

Model Good Posture

The best way to teach good habits, including good posture, is to model it at home. When sitting at the dining table, encourage the whole family to sit straight and be aware of their posture. Make it a family affair so that everyone is conscious of their posture and support and encourage everyone else.

The Final Word

Finally, the importance of posture must be realized by everyone and practiced and encouraged. Measures should be taken to improve and maintain good posture at home. FlexiSpot has fantastic ergonomic chair options for children that are ideal for use during exams, homework, and online learning.