If you cringe when you see your kids slouching at the dining room table, lounging on the couch or in their bed, bent over a tablet or laptop while navigating the school day from home, you’re far from alone. With continued school closures across the nation due to COVID-19, families everywhere are faced with the unique challenge of creating comfortable and ergonomically correct and safe workstations for their children.

Even if your kids’ school has implemented a hybrid schedule with some days at home and some in the classroom, having a proper workstation set up at home is immensely important.

“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 should I set up my child’s workstation?

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 or a box 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 throughout the day and allow for alternative positions and postures for short periods as needed.

Encourage your child to stretch during breaks

Make the most of your kids’ movement and brain breaks. Encourage a variety of activities every day, but commit to incorporating a simple stretching routine to combat the stress and strain caused by sitting for prolonged periods during virtual learning. Join Physical Therapist Bart Hawkinson to see how easy it can be!

What are some signs of discomfort from a poor workstation setup?

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 workstation setup can lead to headaches, neck and back pain, wrist pain and even leg pain.

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 during this time of virtual learning and beyond.

Is your child experiencing pain or discomfort?

Schedule an assessment with us!

virtual learning student At Therapeutic Associates we want to help your family make the most of virtual learning. If you have questions about setting up a comfortable, ergonomically safe workspace, if you notice your child struggling to maintain good posture, or if your child is complaining about headaches or nagging neck, back, leg or arm and wrist pain, give us a call to schedule an assessment today! Don’t let their discomfort keep them from being happy or from doing their best work.

Direct access means you can see a physical therapist first, and most insurance policies will cover care without a doctor’s prescription or referral. We are happy to verify your benefits for you.

We are here for your family through in-person or telehealth appointments.

Would you prefer to chat with someone on the phone? No problem! Contact your preferred location today.

Keeping you safe during Physical Therapy. Click to visit our COVID-19 page for the latest on our safety protocols.

Ergonomics for Kids During Distance Learning

“Abnormal postures and positions place undue stress and strain on our bodies. Making small adjustments can make a world of difference to how your child feels.”

– Physical Therapist Nicole Barnes

How should I set up my child’s workstation?

REMEMBER THE 90/90/90 RULE

KEEP FEET ON THE FLOOR

SUPPORT THE BACK

GIVE THEM A BOOST

ADJUST THE SCREEN HEIGHT

Encourage your child to stretch during breaks

What are some signs of discomfort from a poor workstation setup?

Is your child experiencing pain or discomfort?

Schedule an assessment with us!

Resources You May Be Interested In:

Movement During Distance Learning

Improving Your Sleep

Managing Stress & Anxiety

Self-Care & Nutrition

Keeping Your Kids Active

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