When did children start looking like adults sitting at a desk? When I was a kid growing up (way back in the 1990’s), my parents were likely more concerned with a scraped knee or bumps/bruises from playing outside. Today, parents are more likely to notice that their child’s shoulders are rounded, their head is shifted a few centimeters forward from their shoulders, and their eyes are generally fixed on a screen of some sort. Children today spend more time sitting than any generation that came before them – between spending time in the desks at school, homework, gaming, and time on smart phones, it’s not unusual for children to spend 7-10 hours per day sitting. The cumulative effect of all of this sitting is poor posture, and an underlying poor spinal structure.

“Your posture is the window to your spine. We can tell a lot about what kind of shape your spine is in based on how your posture looks.”

One of the things we spend a lot of time focusing on in our office is posture, because your posture is the window to your spine. We can tell a lot about what kind of shape your spine is in based on how your posture looks. This is especially important when assessing younger children, as we typically do not x-ray them until they’re around 10 years old barring any major history of trauma.

In terms of “normal posture”, there are a few things we look for. First, when your child stands in a neutral position, you should be able to draw a straight line down the center of their body and observe that their left side is identical to the right side. In addition, the eyes and shoulders should each be parallel to the ground. When viewing their posture from the side, you should notice a straight line connecting the ear, shoulder, hip, knee, and ankle that is perpendicular to the ground. Unfortunatley, not many people exhibit textbook normal posture anymore, but the good news is that just as your posture has the ability to get worse, it also has the ability to improve. Let’s look at seven “warning signs” that your child needs to have their posture assessed.

1. When you look at your child from the side, where does their head sit upon the shoulders? Is it directly above the shoulders as it is intended to be, or is it positioned out in front of the shoulders? Our necks are meant to have a natural curve in them, with the ear situated directly over the shoulder. If you see their head is constantly shifted forward, this is a sign that they are starting to lose their cervical curve and the neck is straightening out. If this is not corrected, the cervical curve will eventually start to reverse and place a lot of unwanted tension on their spinal cord.

2. Now looking at them from the front, do their shoulders appear nice and level with the ground or is one side higher than the other? Having one shoulder higher than the other is a very common postural shift that we observe in both children and adults. Small differences are not unusual, but if you consistently notice that one shoulder is visibly higher than the other, this typically indicates that there is a misalignment in their thoracic spine that needs correcting.

3. Does your child slouch a lot, or do they maintain a nice upright posture? Occasional slouching is okay, but if your child is always hunched forward and unable to comfortably maintain an upright posture, this could be a sign that their posture and spinal structure need to be assessed.

4. Does your child complain of frequent neck or back discomfort? Aches and pains after a sporting event is not abnormal, but kids typically do not experience neck or back pain. This discomfort could be due to extended time staring down at their tablet/phone, as it reverses the normal cervical curvature and forces the shoulders to round.

5. Does your child avoid active play? Posture isn’t just about how you stand, but it also dictates how you move. If your child is avoiding physical activity or has difficulty sustaining prolonged activity, it may be worth considering their posture as part of the bigger picture. We always say that structure determines function. If your child’s spinal structure/posture is not quite where it should be, it will affect their movement patterns.If your child is old enough to go to school and has to carry a backpack every day, how are they carrying it? 

6. It’s estimated that roughly 1/3 of school-aged children will carry their backpacks improperly. By following these 5 simple steps, you can ensure that their backpack is not contributing to poor posture.

• *Personalize the fit – backpacks come in many different sizes to fit children of all ages. A child who is just starting 4K should not be wearing a backpack designed for an adult.
• *Follow the “Rule of Two’s”: Wear the backpack on TWO shoulders. Straps should be at least TWO inches thick. The bottom of the backpack should not fall more than TWO inches below their waist.
• *Properly distribute the weight of your child’s backpack by putting the heaviest items closest to their spine.
• *Your child’s backpack should not exceed more than 10-15% of their bodyweight.
• *If your child’s backpack is excessively heavy, make sure that they are lifting it properly.

7. Does your child spend a lot of time looking down at devices? If your child is spending a lot of time on their devices, it’s not a matter of if their posture will change, it’s simply a matter of when. Text neck is becoming increasingly common in children due to the amount of time they’re spending looking at devices. Text neck is not a disease, but rather a collection of postural habits that develop from staring down at devices for long periods of time. Instead of the head residing directly over the shoulders, it slowly creeps forward, putting excessive stress/strain on the muscles that support the neck and upper thoracic spine. It is thought that for every 15° of anterior head shift over the shoulders, the weight of the head doubles. Your child’s muscles, joints, and postural habits are in their formative years, so it is especially important that they are developing healthy movement habits.

“A growing spine is incredibly adaptable, and the earlier these poor movement patterns and postural changes are identified, the more quickly they can be corrected.”

The good news is that posture is not set in stone – especially in children. A growing spine is incredibly adaptable, and the earlier these poor movement patterns and postural changes are identified, the more quickly they can be corrected. At our office, we believe that healthy posture begins with a healthy spine. During your child’s evaluation, we carefully assess their posture, movement patterns, and spinal structure to determine if things are developing as they should. Many of the postural changes we see in adults did not happen overnight, but rather began during early childhood and progressed over time.A simple postural assessment can provide valuable insight into how their spine is developing and then a plan can be made to help prevent further problems down the road. Children only get once chance to grow, so helping them build a strong, healthy foundation today will pay massive dividends down the road as teens and adults.

Dr. Wade Bemis, D.C.

© Lakeland Chiropractic, LLC.
Privacy Policy