If you cringe when you see your kids lounging on the couch or slouching at the dining room table, bent over an electronic device while tackling their homework each evening, you’re far from alone. In today’s digital age, most students from elementary school to college are spending a significant amount of time doing homework on laptops or tablets. This tends to lead to kids ditching desks and landing in bean bags and beds simply because pencil and paper is generally a thing of the past.
We’ve all heard of tech neck, often referred to as text neck due to the association with how much time is spend on cell phones in the modern age. Homework, it seems, exacerbates an already challenging situation and families everywhere are tasked with creating comfortable and ergonomically correct and safe workstations for their children, who often don’t see the point, at least, initially.
“Abnormal postures and positions place undue stress and strain on our bodies,” explains physical therapist Nicole Barnes. “Making small adjustments can make a world of difference to how your child feels. If they are comfortable, they’re better able to pay attention, which leads to increased school success.”
Barnes, a certified ergonomic assessment specialist, emphasizes the importance of neutral posture, in which the musculoskeletal system is the most efficient.
“If we can set our kids up with healthy ergonomic habits now, these habits will stay with them through adulthood and serve their bodies well for life,” Barnes says.
How to set up an ergonomic homework station
Providing kids with a workstation that fits them is the best way to ensure they practice proper ergonomic habits. This doesn’t have to mean going out and buying new furniture either! There are plenty of simple hacks you can use to make what you already have work for your kids.
Remember the 90/90/90 rule
An easy way to assess your child’s position when sitting at a desk or table is the 90/90/90 rule. Hips, knees and ankles should each be positioned at about a 90-degree angle.
Keep feet on the floor
Feet should be flat on the floor, but if the chair is too tall, a stool, box or stack of books can be used as a footrest.
Support the back
Back should be fully supported, but if the chair’s seat is too deep, a firm pillow or rolled up towel will eliminate the gap between your child’s torso and the chair’s back.
Give them a boost
Forearms should rest on the desktop, with elbows lined up under the shoulders. If typing or using a mouse, your child’s elbows should be bent just less than 90 degrees. If the chair is not adjustable and is too short for the desktop, give them a boost with a cushion or a few towels folded and stacked.
Adjust the screen height
Forehead should line up with the top of the device screen to eliminate the need to bend the neck and head over to see. Use a riser, or simply a stack of books, to elevate small laptops and tablets when watching or reading is the primary objective. Position the screen about an arm’s length away.
Ideally, if working on a laptop or tablet, kids will have a separate keyboard and mouse to use for typing so the screen can always be positioned out in front of the eyes. An external monitor is another option. If an extra keyboard or extra monitor is not an option, a laptop can be angled by positioning something beneath the back near the device’s hinge. This will raise the screen somewhat while maintaining the lower position of the keyboard.
It’s important to remember that it’s unrealistic to expect kids to hold one posture all day long. Encourage regular breaks, especially during lengthy assignments, and allow for alternative positions and postures for short periods throughout homework time.
How often should kids take breaks from homework?
Research suggests that after about 30 minutes of focused screen time, kids benefit from a brief movement break. Even a few minutes of stretching or walking around can help them refocus and reduce the physical strain of holding one position. For most students doing an hour or two of homework, building in one or two short breaks is realistic and enough to make a real difference.
What are some signs of discomfort from bad posture?
While some kids will be direct in complaining about aches and pains, it’s important to know the cues to be on the lookout for in case your child doesn’t speak up about being uncomfortable. Bad posture stemming from a poor homework station setup can lead to headaches, neck and back pain, wrist pain and even leg pain.
Why posture affects focus and learning
When kids struggle to pay attention and stay focused, it may be due to discomfort caused by stiff, aching muscles, Barnes explains.
Watch for frequent fidgeting, wiggly bodies and constant shifting of positions. If your child gets frustrated and falls behind on their work, or doesn’t seem to be able to keep track of their schedule or what they’re supposed to be doing, it may be time to check their workstation to ensure you have them set up for success.
A more subtle sign of poor posture is sloppy handwriting.
“Compare your handwriting if you are lying face-down propped up on your elbows to your handwriting if you are sitting or standing at a desk in neutral posture,” Barnes suggests.
If your child’s work is done primarily on a keyboard rather than with a pencil and paper, you may notice slow typing or an abundance of errors.
Whether the signs they’re exhibiting are obvious or not, Barnes urges, recognizing your child’s musculoskeletal stress can be a critical first step to making necessary changes that will benefit them throughout the school year and beyond.
When to see a physical therapist for posture or pain
Schedule an ergonomic assessment
If you have questions about creating a regular activity routine for your child, or if your child is complaining about bone, joint or muscle pain – especially during or after exercise – give us a call to schedule an assessment today. Don’t let their discomfort keep them from getting the movement they need to keep their body and brain happy and healthy.
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Frequently asked questions about homework ergonomics
Is it bad for kids to do homework on the couch or in bed?
Not occasionally, but it’s not a setup that supports good posture over time. Soft surfaces like couches and beds don’t provide the stability kids need to keep their hips, knees, and ankles aligned, and screens tend to end up too low, pulling the head and neck forward. For short reading breaks it’s fine — but for longer homework sessions, a chair and desk or table is always the better choice.
What is the 90/90/90 rule for sitting posture?
It’s a simple way to check whether your child is sitting in a neutral, supported position. Hips, knees, and ankles should each be at roughly a 90-degree angle — feet flat on the floor, thighs parallel to the ground, and back supported by the chair. When all three joints are close to 90 degrees, the body is in its most efficient and least strained position.
How do I know if my child's chair is the right height?
Sit your child down and check three things: feet should rest flat on the floor (or on a footrest), thighs should be roughly parallel to the ground with no pressure on the backs of the knees, and forearms should rest comfortably on the desk surface with elbows at just under 90 degrees. If any of those are off, the chair — or the desk — needs adjustment.
Can poor posture cause headaches in kids?
Yes. When the head and neck are pushed forward — which happens easily when a screen is too low — the muscles at the back of the neck and across the shoulders work much harder than they should to hold the head up. That sustained tension is a common trigger for headaches, and it can also contribute to neck and upper back pain. Getting the screen up to eye level is one of the most effective fixes.
Do I need to buy special ergonomic furniture for my child?
No. Most standard furniture can be adapted with items you already have at home. A stack of books works as a monitor riser. A folded towel or firm pillow can fill the gap between a child’s back and a chair that’s too deep. A step stool or box serves as a footrest if the chair is too tall. A cushion adds height if the chair is too low for the desk. Small adjustments to what you already own are usually all it takes.
How often should kids take a movement break during homework?
Aim for a short break around every 30 minutes. Research shows that attention and focus start to drop off for kids around that mark, and staying in one position for longer puts unnecessary strain on muscles and joints. For most students doing an hour or two of homework, that means one or two brief breaks — enough time to stand up, move around, do a few stretches and shake off any stiffness before getting back to work.
Is poor posture affecting your child — or you?
Poor posture doesn’t just cause discomfort in the moment — over time it can contribute to chronic neck pain, back pain, and headaches. If your child is struggling with aches and pains, or if you’re dealing with the effects of long hours at a desk yourself, a physical therapist can help. We’ll assess what’s going on and give you a practical plan to feel better and move well.
