It has been almost a year and half that students have not attended offline classes. They have been deprived of numerous activities because the classes have now become online. Children have been facing health issues such as obesity, and muscle pain due to the prolonged use of smart devices. These devices are not only a source of entertainment but also education.
Children have switched from offline tuition to online tuition because of safety issues. But offline classes have resulted in a sedentary lifestyle. Not only the adults but children as young as twelve years old are complaining of backache and muscle pain. As we keep anticipating the third wave, no parent is ready to risk their child’s life and send them to school unless necessary precautions are taken by the school authorities. In such cases, online education will continue for some time now.
And we need to adapt our mind as well as body to continue the classes without affecting our mental and physical health. You may need to sit for long hours in front of the screen, but you can avoid getting your muscles strained if you practice sitting in the correct posture.
To understand what the ways of sitting are in a correct posture so that minimum strain is put on your spinal cord you must be aware of what is a posture?
What is Body Posture?
Body posture simply means the position or stance a person holds to stand or sit. Maintaining proper body posture is an essential part of our lives today. Since life is most of the time sedentary and with minimum exercise it is necessary to keep a check on our posture while studying. A good posture will help you put the least strain on your muscles and avoid long term health issues.
With a good posture, you can
• Use your muscles in alignment with your joints and bones.
• Put less stress on your spine and ligaments attached to it.
• Put a check on your backache and muscular pain
These are the few benefits that have been mentioned. However, there are innumerable benefits of keeping the correct posture. Your child may be distracted, stressed and uncomfortable because of the posture he is sitting in, which may have an impact on his studies. So, here are some of the ways through which your child can avoid being stressed and as well as keep a check on his back pain.
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1. Sit Erect
Avoid sitting in a hunched curve (C) position for long periods. Sit erect. Keep the shoulders back and sit up with your back straight. Try and find a chair that suits your size. Do not buy a chair too large or too small. This will make you more uncomfortable. Your shoulders should be relaxed.
Do not make an excessive low back arch which results in pain. You can slouch slightly after positioning your buttocks and distributing your body weight on both hips. Get yourself support for your lower back if you feel too much pain.
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2. Bend Knees At An Angle Of 90 Degrees
Along with the upper part of your body, you need to take care of the posture of your lower body part while sitting. It is recommended to bend your knees at an angle of 90 degrees to avoid pressure on your joints. Do not sit with your legs crossed. If you are not able to position yourself comfortably make use of a footrest. Keep your feet flat on the floor.
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3. Align Your Study Table
Make sure that your study table is aligned with the chair you’re sitting on. Adjusting the height of your study table will be beneficial. It will be close and you can sit up with the positions mentioned above that will help you to write properly and take notes. It will also help you write with good handwriting. Try to keep the arms and elbows at a resting position thus preventing too much stress. Keeping your shoulders relaxed will also prove to be effective.
4. Placement of The Screen
It is best recommended to keep your screen at a distance of 16-25 inches away from your face. If you are too close it will have a direct effect on your eyes which can make you feel dizzy with an onset of moderate to severe headaches. Avoid being too close or too far away from the screen. Do not tilt your head forward while sitting away from the screen. This can cause a neck sprain.
Read: Balancing Your Child Screen Time
5. Take a Break
Keep taking breaks at regular intervals to avoid putting excessive strain on your spinal cord. You can also practice some easy to moderate stretching exercises depending on your capacity. Loosen up your muscles and try to be active. Rotate your neck and practice neck range of motion to avert numbness of your neck region or excessive neck pain.
Sitting in the same position for long hours can cause damage to your ligaments, joints and muscles. It can also lead to long term diseases such as arthritis. Be active as much as you can and avert the sedentary lifestyle.
The above tips will surely help you to recover from the backache that you are facing. If you find your health deteriorating take a break from studies and consult a specialist.
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