Posture Perfect: Unleash the ‘Superhero’ within your child

In an era where children spend more time engaged in sedentary activities and technology use, the significance of maintaining good posture cannot be overstated.

According to Dr Davinder Lall, MS Ortho (Gold Medallist) whose kids study at Apeejay School, Model Town, “Apart from reflecting a poor body language, improper posture among children can cause common body aches such as: neck pain, back pain and shoulder pain. Poor circulation due to bad posture can also lead to constriction of blood vessels. Permanent kyphosis can develop with which lung functions can be compromised. Poor digestion is another result of wrong posture which presses the nerves. Further, muscle spasms, imbalance and increased risk of falling, fragile bones and arthritis can impact these kids.”

Rightly explained by the expert! Proper posture plays a crucial role in a child’s overall physical and mental well-being, and it lays the foundation for healthy growth and development. Let’s explore the importance of good posture and understand practical tips on how to promote and maintain it. Read on.

Know the Physical Health Benefits:

Maintaining good posture contributes to the proper alignment of the spine, muscles, and joints, which has several physical health benefits for children, including:

a. Improved Musculoskeletal Development: Good posture promotes balanced muscle growth and prevents musculoskeletal imbalances or deformities, such as rounded shoulders or a curved spine.

b. Enhanced Respiratory Function: Correct posture allows for optimal lung expansion, enabling children to breathe deeply and efficiently.

c. Reduced Risk of Pain and Injury: Poor posture can lead to chronic pain, discomfort, and an increased risk of injuries, such as strains and sprains.

It’s Impact on Mental and Emotional Well-being:

Beyond physical health, good posture also has a positive impact on a child’s mental and emotional well-being:

a. Increased Self-Confidence: Good posture enhances a child’s self-image and self-confidence, allowing them to present themselves with poise and assertiveness.

b. Improved Concentration and Focus: Proper alignment of the spine and body encourages better blood flow and oxygenation to the brain, leading to improved concentration and cognitive function.

c. Enhanced Mood: Research suggests that maintaining an upright posture can positively affect mood and decrease feelings of stress and anxiety.

So how to attain a good posture?

Educate and Demonstrate:

Parents and educators must teach children about the importance of good posture and demonstrate correct postural alignment. With this, explain how poor posture can affect their health and well-being, and encourage the child to adopt healthy habits. Some more tips based on accurate practices for a good posture are as follows:

Set Up Ergonomic Workspaces:

Ensure that children have ergonomically designed spaces. This includes adjustable desks and chairs that support proper alignment of the spine and promote comfortable sitting positions.

Encourage Physical Activity:

Regular physical activity, such as stretching, aerobic exercises, and strength training, helps develop core muscles and supports good posture. Inspire children to engage in activities that promote balance, flexibility, and overall musculoskeletal health.

Emphasise Breaks and Movement:

Reassure children to take regular breaks from sedentary activities like studying or screen time. Advise them to stretch, walk, or engage in light exercises to prevent prolonged sitting or poor posture.

Backpack Safety:

Teach children how to wear backpacks correctly to avoid straining their back and shoulders. Backpacks should be worn with both straps over the shoulders and positioned snugly against the back.

Promote Body Awareness:

Encourage children to be mindful of their body posture throughout the day. Ask them to stand tall, keep their shoulders back, and avoid slouching.

As per an orthopaedic surgeon and Apeejay Panchsheel Park alumnus Dr Nishit Bhatnagar, “Children must avoid studying on the bed at home. Instead, use a proper table and chair. Always keep books/screen at around 40 cm distance from eyes and when reading for a long time, use an inclined surface to keep the book to prevent bending forward. Finally, take frequent short breaks where you can stretch/walk and then resume studying.”

Sharing some daily exercises to improve posture, Dr Lall says, “Stretching, yoga, running, sports, group activities can be helpful. Along with this, a proper, nutritious diet comprising calcium-rich and vitamin D foods is essential. In spite of this, if the posture remains incorrect, one should consult an orthopaedic practitioner.”

Therefore, instilling the importance of good posture in children is vital for their long-term health and well-being. By maintaining correct postural habits, parents and educators can help children develop strong musculoskeletal systems, reduce the risk of pain and injuries, and enhance their overall physical and mental health. Education, providing ergonomic environments, promoting physical activity, and emphasising body awareness, are some ways to equip kids with the tools they need to maintain good posture.