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How can I help my child develop good posture and prevent back pain?

Hi everyone,

I have a 10-year-old child who loves to watch TV and play video games for hours on end. Lately, I've noticed that he's been developing a bit of a slouch and complaining of back pain. As a parent, I want to help him develop good posture to prevent any long-term damage to his spine. What are some tips or exercises I can do with him to improve his posture and prevent back pain? Thank you in advance for any advice you can provide!

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Hi there,

I can relate to your concern as I went through a similar situation with my 8-year-old. She loved playing video games, and I noticed that she would often sit in a slouched position for hours, leading to back pain. I immediately started working on her posture, and it made a huge difference in her health.

Here are some things that worked for us:

1. Encouraging breaks: We set a timer and reminded her to take a break every 20 minutes by getting up, stretching, or going for a walk.

2. Making sure the chair and desk are appropriate for her height: We got her an adjustable chair and desk so she could sit comfortably with her feet flat on the ground.

3. Practicing yoga: Yoga can be very helpful in improving posture and reducing back pain. We started practicing a few simple poses that are great for children, such as Mountain Pose, Downward-Facing Dog, and Child's Pose.

4. Communicating the importance of posture: I explained to my daughter how good posture is not just about looking good but also keeping your spine healthy in the long run.

I hope these tips work for you too. Remember that it takes practice and consistency to develop good posture habits.


Hi there,

As a chiropractor, I’ve come across many young patients with bad posture and back pain. Here are some tips I would recommend:

1. Adjusting workspaces: Ensure that chairs, desks, and computer screens are at the right height to avoid slouching or straining the neck.

2. Core strengthening exercises: Strengthening the core muscles will improve posture by providing a strong base for the spine to support the body. Planks and bridges are great exercises for kids.

3. Posture reminders: To alleviate back pain and improve posture, remind kids to sit up straight by placing sticky notes or reminders around their workspace.

4. Regular stretching: Incorporate stretching exercises into the child’s daily routine to alleviate back pain and improve posture.

One important thing to remember is that proper posture takes time, dedication, and consistent practice to develop a habit. By implementing these tips, you can help your child develop good posture and prevent back pain in the long term.


Hello everyone,

As a parent, I've also had a few struggles with my child's posture, and I have found that incorporating fun activities can make a big difference in promoting good posture habits. Here are some things that worked for us:

1. Yoga for kids: My child had a hard time getting interested in normal yoga, but we found a great resource for yoga for kids that made the activity more engaging and fun.

2. Exercise balls: We replaced our child's chair with an exercise ball, which was great for strengthening core muscles and improving posture.

3. Engaging in outdoor activities: We found a love for hiking and camping, which required us to carry backpacks and provided great opportunities for stretching and walking.

4. Sleep posture: Consider your child's sleeping habits and how they may contribute to poor posture. Have them sleep on their back, use a supportive pillow, and avoid sleeping on a soft surface.

I hope these tips help promote good posture habits in your child. Remember, promoting good habits and practices as young as possible can make a big difference in the long run.



I'm a physical therapist and I also encounter kids with bad posture frequently. I'd like to provide some more tips that may be useful:

1. Limit sedentary activities: Encourage your child to participate in activities that require movement and exercise, such as sports, dancing, and outdoor playtime.

2. Use a backpack correctly: Wearing a backpack properly is crucial to good posture. Make sure the backpack is worn over both shoulders, with the straps adjusted so that the backpack sits snugly against the body.

3. Correct breathing technique: Teach your child proper breathing techniques to ensure that they are using their diaphragm and not their chest muscles to breathe. Chest breathing can lead to a hunched-over posture.

4. Addressing foot problems: If your child has an issue with their foot posture, such as flat feet, it can affect their overall posture. Proper footwear and orthotics can help.

Good posture not only prevents back pain, but it also improves breathing, digestion, and overall well-being. Encouraging your child to adopt a healthy lifestyle with good posture habits is essential, and these simple steps can make a significant difference.

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