In today’s digital world, children spend more time than ever on phones, tablets, and computers. While technology is essential for learning and entertainment, excessive screen time can lead to poor posture, back pain, and musculoskeletal issues. At Family Chiropractic of Clark, we provide guidance for parents to help their children maintain healthy spine alignment and posture.
Understanding the Impact of Screen Time
Extended screen use can cause children to develop forward head posture, rounded shoulders, and slouched spines. Key risks include:
- Neck pain (cervicalgia) from looking down at screens
- Upper and mid-back tightness
- Core muscle weakness from prolonged sitting
- Long-term postural habits that may persist into adulthood
For more information on neck discomfort in children, see our Cervicalgia page.
Practical Tips for Healthy Screen Habits
1. Screen Positioning
- Place screens at eye level to reduce forward head tilt
- Ensure the distance from the eyes is appropriate for age and screen size
- Avoid lying down with devices, which increases spinal stress
2. Ergonomic Seating
- Use a chair that supports the lower back
- Feet should rest flat on the floor or on a footrest
- Encourage sitting upright with shoulders relaxed
Movement and Breaks
Encourage children to take breaks every 30–45 minutes:
- Stretch neck, shoulders, and back
- Walk around or perform light activity
- Use fun movement reminders like timers or apps to promote active breaks
Strengthening and Posture Exercises
Simple exercises can help maintain a strong and flexible spine:
- Wall angels: Open shoulders and improve thoracic mobility
- Superman exercises: Strengthen lower back and core
- Seated cat-cow stretches: Mobilize the spine while sitting
- Balance and stability exercises: Encourage proprioception and posture awareness
For detailed exercises suitable for kids, check our Wellness & Exercises page.
Integrating Chiropractic Care
Chiropractic care can help children develop and maintain healthy spinal alignment:
- Correct postural misalignments early
- Reduce muscle tension in the neck, shoulders, and back
- Support active growth and development with safe adjustments
Schedule an evaluation at Family Chiropractic of Clark for a personalized assessment and plan tailored to your child’s needs.
Additional Lifestyle Tips
- Limit recreational screen time according to age-appropriate guidelines
- Encourage outdoor play and physical activity
- Monitor backpacks and weight distribution to avoid shoulder strain
- Teach good posture habits during reading, homework, and gaming
