The return to school often means heavy backpacks, long hours of sitting, and lots of screen time. Supporting your child’s posture now can prevent aches, pains, and long-term imbalances. Here are five expert tips from Osteopathy and Physiotherapy perspective:
Choose the Right Backpack
- Pick a lightweight bag with two wide, padded straps.
- The backpack should sit close to the body, not sag below the waistline.
- Encourage kids to carry only what they need each day.
Balance the Load
- Always use both straps — carrying a bag on one shoulder creates uneven strain on the spine.
- Pack heavier items (like textbooks) closer to the back.
- Ideally, the bag should weigh less than 10–15% of the child’s body weight.
Create an Ergonomic Study Setup
- Feet flat on the floor (or a footrest if needed).
- Knees and hips bent at 90 degrees.
- Screen at eye level to reduce neck strain.
- Encourage breaks every 30–40 minutes for movement.
Strengthen Core & Postural Muscles
- Strong core, back, and shoulder muscles make it easier to sit and stand tall.
- Simple exercises like planks, bridges, and wall angels can be integrated into play or sports warm-ups.
Build Movement Breaks into the Day
- Encourage kids to stand, stretch, or walk between classes or homework sessions.
- Even a minute of moving the spine in different directions helps reset posture.
- Remind them: “The best posture is the next posture.”
How Osteopathy & Physiotherapy Support Kids’ Posture
Posture Assessment
Osteopaths and physiotherapists are trained to look closely at how a child stands, walks, and sits. Even small imbalances in posture can put extra strain on the spine and muscles. A professional assessment helps identify these issues early, before they develop into pain or long-term problems.
Easing Muscle Tension
Growing bodies often experience stiffness in the shoulders, neck, or lower back from carrying heavy bags or sitting for hours at a desk. Gentle hands-on techniques used in osteopathy and physiotherapy can release this tension, improve mobility, and restore balance.
Tailored Exercise Guidance
Every child’s body is unique. Osteopaths and physiotherapists can design age-appropriate exercises to strengthen core and postural muscles, improve flexibility, and encourage healthier movement patterns. These simple routines are easy to integrate into daily life and can make a big difference in how a child feels and performs.
Why It Matters
Good posture supports more than just physical health — it can boost energy, confidence, and focus in the classroom. With expert care, children can build strong foundations for a healthier future.
At Active Therapy Clinic, our osteopathy and physiotherapy team is here to support your child’s growth and wellbeing.