Posture is an important aspect of optimal health. Posture habits are formed during the years of growth and development. Posture both impacts and is impacted by the way you walk, sit and perform physical and athletic movements. The early development of poor posture habits can have long-term effects on a person, including chronic discomfort and disability. This is why it is important to help your child develop good posture habits throughout her growing years.
Good Posture
Good posture is the alignment of bones and joints in the back, legs and arms. To practice good posture, Posture.com suggests, "Using various body parts as references, imagine having an imaginary plumb line that comes just behind the ear, the shoulder, the hips, the knees and [foot bone]." Good posture also plays a role in a child's mental and social aspects of life. John Wesley in Thepostureblog.com states, "By practicing good posture, you'll automatically feel more confident...You'll make a positive impression on others and instantly feel more alert and empowered." A child with good posture will have three natural curves down the back, starting inward at the neck before moving outward at the upper back and then gradually inward again at the lower back.
Causes of Bad Posture
Poor posture in children is caused by constantly pulling the shoulders forward and down or sitting in a slouched position for a long period of time. Poor shoe support, stiff or uncomfortable beds, a poor diet, poor sleeping habits and a sedentary lifestyle can also influence your child's posture. Obesity is a common cause of poor posture as additional weight adds strain to your child's small bone structure. You can identify a child with bad posture by his droopy shoulders or his forward-tilted head, which causes the upper part of the neck to slightly protrude out from the body.
Heavy Backpack Syndrome
Heavy backpacks can be damaging to a child's posture. You can recognize when your child's backpack is too heavy if she has to lean over while wearing the pack in order to maintain balance. In the article "Straight Facts on Good Posture" from CBS News, Dr. Mallika Marshall states that a backpack should be no more than 10 percent of your child's entire body weight. For children under 10 years of age, the backpack's weight should be closer to five percent of your child's body weight. Evenly distribute the weight of the backpack by making sure your child wears both backstraps.
Effects of Bad Posture
Poor posture in a child can cause long-term health issues, including poor blood circulation, chronic aches and pains, joint stiffness, poor sleep patterns and kyphosis, which is commonly known as hunchback. Pchiropractic.com explains that complications like limited range of motion, decreased lung capacity, poor bowel function and the false appearance of age are all connected to poor posture habits that start at a young age.
Fixing Bad Posture
Parents should make sure that children have well-fitting, supportive shoes. A supportive, comfortable bed also promotes good posture. Schools should provide children with proper ergonomic chairs, as a significant amount of a child's time is spent sitting at a desk. Time should be allotted periodically throughout a child's school day to stretch the legs and back. Gentle reminders can be beneficial to your child if you observe him sitting or standing improperly.
Additional Information for Parents
Encourage your child to be physically active. Physical activity strengthens the bones and muscles, and improves and protects your child's physical well-being. A balanced diet rich in calcium and vitamin D will also help build your child's skeletal system. If your child's poor posture is severe, she may need physical therapy or chiropractic work. If you notice significant curvature in your child's spine, an uneven walk or uneven shoulders, you may need to inform your child's physician.
