Good Posture: Looking After Your Back
Sitting, standing, climbing, jumping, running and the other activities kids love all require use of the back. Healthy backs are important for every aspect of your life, and having good posture can affect your health today and in the future.
Posture is the position in which you hold your body and limbs when standing, sitting or lying down (CYH.com). If you and your kids have good posture, you will hold your body in a way that puts the least amount of strain on your back. Good posture also means that muscles don’t get tired as easily, you don’t get pain in your back or other muscles and you look far better than someone who is hunched over in a poor position.
The struggle to quit slouching and stand up straight is common. Poor posture often results from weak abdominal and back muscles. Of 9- to 10-year-olds, 10 percent are suffering from back pain (ChiroClinic.co.za), and poor posture is one of the main causes. The periods of greatest growth, birth to age 4 and ages 7-10, when adult postural reflex growth happens, is when the greatest muscle changes and weakness can occur.
Lack of physical activity and spending more time in front of a computer or television often are the culprits in negative changes in posture and core muscle weakness. School doesn’t help either, because it requires spending more time sitting, reading, writing and filling in test bubbles and less time moving around and being active. This hunched over position causes rounding of the shoulders, tight chest muscles and weak upper back muscles.
Helping your child achieve better posture may take many daily reminders, as well as exercises to strengthen the core muscles. The child can watch TV or play computer games while sitting on a stability ball. Making sure your child’s desk and chair are aligned appropriately is beneficial, and backpacks should be no more than 10 percent of a child’s body weight. The effects can last long term if not corrected at an early age and can lead to neck or back strain or carpal tunnel (LiveStrong.com). Teach your child to stand and take breaks frequently if he sits for long periods of time. If that is not possible, leaning back and stretching out the chest and neck is helpful as well.
Occasionally, poor posture is caused by something more serious, such as scoliosis. If you believe your child may be suffering from something serious or have questions, contact your health care provider for follow-up instructions.
Olathe mom Jessica Heine is a labor and delivery nurse.
As always, please consult your health care provider with any questions or concerns.