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Healthy backs for schoolchildren and students: Good sitting ergonomics

1. October 2024

Correct sitting is crucial for the health of our children. However, with the arrival of school age, the incidence of poor posture in the child population increases sharply, which can have a significant impact on the health of the spine. Undoubtedly, one of the main causes is the transition to a sedentary lifestyle, not only due to prolonged sitting in school desks, but also in front of the computer or TV screens. But how to ensure that children sit ergonomically correctly? What should we pay attention to and how to create a healthy environment for your children to sit?

Effects of bad sitting on back health

Poor sitting can lead to a whole range of health problems that can manifest at a very young age. Studies show that up to 60% of schoolchildren suffer from back pain, which is an alarming number that only emphasizes the need for proper ergonomic settings of the work environment. Back, neck and shoulder pain are among the short-term problems, but they can negatively affect the ability to concentrate and perform at school. In the long term, incorrect sitting can cause permanent deformities of the spine, such as scoliosis or kyphosis, which may require medical intervention.

Most often, sitting with a round back is observed in children. "Primarily, we usually detect postural changes in the area of ​​the thoracic spine, which are further accompanied by its reduced mobility and a forward shift of the body's center of gravity. This is followed by other changes in body posture, specifically forward and forward tilt of the head, protraction of the shoulders, flattening of the lumbar curve (lordosis), etc.," says MUDr. Sylva Gilbertová, CSc. All these changes are simultaneously accompanied by the development of muscle imbalance, which is accompanied by the shortening or weakening of many muscle groups, including the deep flexors of the neck or interscapular and abdominal muscles. "Long-term static load while sitting also contributes to the development of the so-called Scheurman's disease, and long-term round sitting also leads to an incorrect breathing pattern, insufficient ventilation of the lungs and thus to an increased risk of respiratory diseases," adds MUDr. Gilbert.

However, the cause of poor posture can also be some diseases, such as nervous or metabolic diseases, as well as injuries, chronic diseases of the respiratory tract, vision, but also congenital defects. However, from the point of view of preventing poor posture and back pain, the most important thing is to observe correct sitting and eliminate ergonomic deficiencies, especially with school furniture.

Basics of ergonomic seating

Ergonomic seating starts with correct posture. When sitting, feet should be firmly planted on the ground, knees at right angles and thighs horizontal to the floor. The spine should be straight, with a slight natural curve in the lumbar region. The shoulders should be relaxed and the hands should be placed on the table with the elbows at a 90-100 degree angle.

Adjusting the height of the chair and table is key. The table should be at a height that allows the child to keep the wrist in a natural position, without excessive bending. The chair should be adjustable so that the child can comfortably reach the ground with his whole feet. With some ergonomic chairs, it is also possible to adjust the angle of the seat, which supports active sitting and strengthening of the back muscles.

Back and footrests play an important role in supporting proper sitting. The backrest should follow the natural curvature of the spine and provide sufficient support for the lumbar region. If the chair does not have a built-in lumbar support, an ergonomic pillow can be used. For smaller children who cannot reach the ground with their feet, it is ideal to use a mat under the legs, which ensures the correct angle of the knees and prevents them from slipping off the chair.

Ergonomic sitting at home vs. at school

Sitting conditions at home and at school are often different, which brings some challenges. At school, chairs and tables are standardized and not always adapted to the height of individual children. The main ergonomic shortcomings of school furniture are:

If possible, parents should consult with teachers about ways to modify seating at school, for example by adding a cushion or a foot mat.

At home, parents have a greater opportunity to adapt the work environment to the child's needs. It is recommended to invest in quality ergonomic furniture that can be adjusted according to the child's height. For example, height-adjustable tables that allow you to adapt the work area to the growing needs of the child (so-called children's growing furniture).

Recommendations for ergonomic aids

Ergonomic aids can significantly improve sitting comfort and health. Ergonomic chairs should have adjustable backrests, a height-adjustable seat and the possibility of changing the seat angle. Some models also offer the option of dynamic seating, which supports natural movement during the day.

Other useful aids are lumbar support pillows and leg pads to help maintain the correct angle between the thighs and abdomen. Monitor or laptop stands are also essential if the child is working on the computer to keep the screen at eye level and avoid straining the cervical spine.

For children who use a laptop frequently, we recommend investing in an external keyboard and mouse to minimize hand and wrist strain. When working on a tablet, it is advisable to use a stand that ensures that the screen is at eye level.

The basic ergonomic requirements for school furniture are given by ČSN EN 1729 (Furniture for educational institutions) and are as follows:

Exercises and breaks for a healthy back

Sitting for long periods of time can lead to fatigue and back strain, so it's important to include regular breaks and simple exercises in your daily routine. Every 30-45 minutes, the child should take a short break to stand up, stretch, and do some basic back relaxation exercises.

Simple exercises include shoulder curls, gentle cervical spine stretches, seated forward bends and backbends, or the "cat" kneeling exercise to help release tension in the lumbar spine. These exercises can be easily performed at home or at school and help prevent back pain and muscle fatigue.

Expert Recommendation

Physiotherapists and orthopaedic specialists agree that prevention is the key to maintaining a healthy back in children. They recommend regularly monitoring how children sit and intervene in time if you notice bad habits. Many experts also recommend regular checkups with a physical therapist, especially if the child spends a lot of time sitting at the computer.

Specialists also recommend combining ergonomic seating with enough movement during the day. An active lifestyle, including regular exercise, helps keep the muscles around the spine strong and flexible, which is key to healthy posture. To improve posture, the use of some rehabilitation and ergonomic aids, such as an overball or a reading stand, can be recommended. In the home environment, it is also possible to provide the possibility of using an alternative seat, again with the help of a balance ball or kneeler.

Conclusion

Sitting ergonomics is essential for the back health of schoolchildren and students. Correctly setting up the workspace, regular breaks and exercises, as well as the use of ergonomic aids can go a long way towards improving the health and comfort of your children. An investment in a healthy work environment is an investment in the future – not only in academic performance, but also in overall health.

Do you want advice on the correct posture of your children? You can make an order on the phone number +420 607 001 007 or via the e-mail address info@ponseticlinic.cz.

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