Posture Tips for Parents & Kids

Stay Strong, Aligned, and Pain-Free This School Year

As families gear up for back-to-school season, it’s easy to overlook how quickly poor posture can creep in, from heavy backpacks and long car rides to slouching over screens.

At Houston Spine & Rehabilitation Centers, we’re here to help both kids and parents stay aligned and pain-free with simple, practical posture tips. Whether you’re managing Zoom calls or lunchboxes, your spine needs support too.

Posture Tips for Kids & Students

1. Lighten the Load
Heavy backpacks can cause serious strain on developing spines. A child’s backpack should weigh no more than 10–15% of their body weight and always be worn with both straps to distribute weight evenly.

2. Desk Setup Matters
Help your child maintain an upright seated posture:

• Feet flat on the floor
• Knees at 90 degrees
• Screen at eye level
• No slumping or leaning over

Use cushions or footrests if needed to support smaller frames.

3. Build in Movement Breaks
Kids need to get up and stretch every 30–60 minutes. Try easy exercises like neck rolls, shoulder circles, or wall angels to reverse the effects of prolonged sitting.

4. Watch for “Tech Neck”
Spending hours hunched over phones or tablets can lead to neck pain and headaches. Encourage screen use at eye level and discourage lying down while using devices.

Posture Tips for Parents

1. Upgrade Your Workstation
Whether at home or in the office, poor ergonomics can lead to chronic tension. Set up your workspace with:

• A supportive chair
• Your screen at eye level
• A neutral wrist and shoulder position

2. Stretch Before & After Driving
Frequent commuting or carpooling? Try shoulder rolls, neck stretches, and gentle hip openers to reduce stiffness.

3. Strengthen Your Core
Your posture is only as strong as your core. Add planks, bridges, or gentle Pilates to your weekly routine for better support.

4. Schedule Preventive Care
Proactive spinal check-ups can identify small misalignments before they cause pain. Chiropractic care, physical therapy, and ergonomic coaching help maintain posture and prevent injury.

We Treat Kids & Adults, Because Healthy Spines Start Early

At Houston Spine & Rehabilitation Centers, we offer gentle, personalized chiropractic care for patients of all ages, including pediatric care for toddlers through teens.

Whether your child is struggling with backpack strain, you’re dealing with neck tension from screen time, or your whole family needs a reset — we’ve got your back.

Now Accepting New Patients in Houston & The Woodlands

Call: (281) 362-0006 or Book Online Here

Houston Spine & Rehabilitation Centers
Move Better. Feel Better. Live Pain-Free.