Maybe you’ve noticed that your child spends a lot of time hunched over their homework or leaning forwards at their computer. You may have noticed them rubbing their neck or complaining about soreness. This is a very common phenomenon in both adults and children, and has been becoming known more and more as “tech neck”.
This refers to the slouched and forward head posture many people take when looking at their laptops, phones, or reading something in front of them. In this blog, we’ll go over how this pain happens, some postural tips, and postural muscles exercise to help keep your child pain free!
Is tech neck bad?
While the posture by itself isn’t bad, we all slouch sometimes, persistent slouching can lead to neck stiffness, upper back pain, and even tension headaches.
The tech neck posture tends to overuse the muscles of the upper neck. As the back and lower neck fall forwards, to keep things in view they must often crank their neck up, stressing the upper neck muscles greatly. On the other hand, the other muscles become overstretched, or overly tight and weakened leading to an imbalance in the body.
Over time, they may find that they’re no longer able to sit in an upright posture as the muscles fatigue too quickly.
The ideal ergonomic setup for your child’s desk
While our muscle strength plays a big part, so too does the working setup. The key tips include:
- Chair: When sitting, their feet should be flat on the floor or if unable, on a foot stool
- Screen: The first line of text should be in line with your child’s eye line. If they use a tablet or laptop, consider getting them a desktop monitor to connect to or lifting it with a stand.
- Back support: Ensure that your child has a proper comfortable chair that promotes natural curves in the lower back. They should not be doing their homework slouched into the couch or bent over the dining room table
- Movement breaks: Every 30 minutes ideally, they should take 1-2 minute stretch break to prevent stiffness
- Other modifications: Consider other tools likes standing desks, an ergonomic mouse, wrist rests, and more. These may be more relevant to older children who have to spend a lot more time completing assignments on computers.
3 postural exercises to combat slouching
We’ve prepared 3 easy to do exercises at home to help break up your child’s computer and desk time. Specifically, they require no specialized equipment and help to release built up muscle tension.
- Doorway stretch: Using a door frame, place the hand on the wall and gently lean forwards until you feel a stretch in the chest/pec muscles.
- Chin tucks: Sitting or standing, bring the head directly backwards almost like making a double chin motion, or a turtle retreating into its shell.
- Thoracic extension over the back of the chair: Use your hands to support your neck. Use the back of the chair as a support to bend over and extend the spine.
Persistent pain or tech neck? Try pediatric physiotherapy!
Pediatric physiotherapy is specialized towards treating the younger population. Oftentimes, children’s needs are different from an adults and sometimes their body’s respond in different ways as well. In a pediatric physiotherapy assessment, you are encouraged to be a part of your child’s session, as it is important for everyone to be informed. A pediatric physiotherapy will assess how your child moves, their strength, balance, and flexibility, and come up with a personalised plan to resolve their issue!
If neck and back pain are the primary issues, a session will include a postural assessment, education on ergonomics and setup, manual therapy to help relieve tight muscles and stiff joints, and an exercise plan to strengthen and stretch as needed.
Does your child have neck pain or is worried about their posture?
Look for PhysioNow! We have expert pediatric physiotherapists ready to help you and your child. There are 10 locations across the West GTA including Burlington, Oakville, Mississauga and Etobicoke. Also, we offer extended evening hours and Saturday times to best fit into your schedule. Don’t let the pain develop into something worse, get it treated today! Book with PhysioNow for your child’s first assessment and treatment!
