Next time you visit a classroom full of students, take a look at the way they sit. You will be amazed at their vast range of different positions: Upright, slouched, twisted, tilted, straddling their seats. They stretch out their legs, sit on them, cross them, bounce them. They balance on the front of their chair or precariously teeter on the back. This “free posturing” poses huge problems to health experts who have found, with over 83% of schoolchildren sitting at desks and chairs not suitable to their body height, for several hours of the day, resulting in a rising incidence of students with poor postures and back related problems.
A recent global study showed that typically, conventional chairs had a rigid seat that inclines backwards and merges into a seating hollow. “This design can cause lack of blood circulation; rounding of the back; tense shoulder, neck and back muscles; constricted digestive organs, and spinal cord pressure”, says a researcher. He adds that such poor sitting postures could also have negative educational drawbacks.
“It’s well documented that ergonomically poor classroom furniture also impacts cognitive ergonomics, i.e., how our minds work and other mental processes. Examples include lack of attention, poor concentration, poor memory and lowered achievement levels. Obviously, it also impacts teachers, administrators, parents, etc” the researcher from a US university has said.. “Ideally, schools should have chairs ergonomically designed and custom-made for every student to match their growing bodies.”
While this may not be possible in a country with limited resources like ours, it is still possible to overcome poor posture outcomes in classrooms with some simple exercises, says Chartered Physiotherapist and Paediatric Bopath Therapist, Dr Gopi Kitnasamy. As Head of the physiotherapy department in a leading private hospital, he shares his views on the negative outcomes of poor classroom postures and how they could be overcome with simple exercises, and not pain killers which he emphasizes are temporary and could be more damaging to health.
Excerpts from an interview with the Sunday Observer.
Q. What are the negative health impacts of poor posture in classrooms? Elaborate.
A. A child’s poor posture not only looks bad, but also affects his/her health, both, today and down the road. The human body was designed to move – not to sit on a chair for several hours at a time.
Poor posture can affect almost all the other systems in the body. When the body is slouched and constricted, it prevents it from working optimally which results in a poor mood and also affects concentration. When the body remains in a seated position for an extended period of time, all internal processes slow down.
As a result, energy levels decrease, and one may start feeling irritable, tired or aggravated.
Q. Can poor sitting posture have an impact on other parts of the body as well?
A. Poor sitting posture can block the digestive system and bowel movements, constrict the blood vessels and circulation, restrict breathing and expansion of lungs and the oxygen flow in the body.
Q. What about mental stress? Is it correct that one can develop tension headaches from poor posture?
A. Yes. Tension headaches are another common side effect of poor posture.
Q. For most people good posture simply means standing and sitting properly. However, if these habits are repeated over a long period, I am told they can also lead to several posture related problems caused by repetitive strain habits that put the body in uncomfortable positions. Do you agree? If so, what are these activities?
A. Yes. Work or activities that require working in awkward postures, repetitive activities (RSI - Repetitive Strain Injuries), doing a high-intensity activity for a long time without rest, cold temperatures, forceful exertions and continuous use of vibrating equipment (drillers) can cause injuries to the neuromusculoskeletal system.
Q. As a long experienced physiotherapist tell us what you consider as the most common poor posture habits which could lead to back problems. Specify each in detail.
A. Globally, there is a consensus among specialists in the field that there are nine posture habits that cause back aches, etc. The National Health Services of UK has also listed them in their studies. They include:
1. Slouching with the shoulders hunched forward
2. Standing with an increased arching of the lower back (inward curvature) or standing with the flat back
3. Carrying something heavy on one side of the body
4. Cradling a phone receiver between the neck and shoulder
5. Wearing high-heeled shoes or complete flat foot wears
6. Wearing clothes that are too tight
7. Forward head (poking the chin) or looking down too much (while using the phone or other hand held devices)
8. Sleeping with a mattress or pillow that doesn’t provide proper back support, or in a position that compromises posture.
9. Slouching or sliding forward on the chair or hunching the back while seated.
Q. Since students spend most of their day in the confines of their classrooms, can these wrong posture habits be corrected within the classroom and school premises, especially, if they can improve their performance? For example, I have read that exercises such as stretching and strengthening muscles while studying have helped to improve student behaviour and performance. Your comments?
A. Yes. Teachers can help improve test scores and student behaviour by incorporating physical activity breaks into their daily classroom routines. The following exercises can be done in the classrooms…
Q. What is a good sitting posture and what are the best ways to achieve that in the classrooms?
Teach them the 90-90-90 rule. When seated, kids should have a 90 degree angle at their hips, knees and ankles with feet flat on the floor. Table height should be no more than 1-2 inches above bent elbows. Any higher, can strain their shoulders and neck muscles. Any lower and the child will hunch over to rest their forearms on the table. Although it may not be feasible to expect a child to hold this position throughout the day, encourage them as much as possible. The more they strengthen these small postural muscles, the more good posture will become a habit.
Three important points to remember in seated position:
- Sit always well back to the corner of the chair so that your back rest on the back rest of the chair which will prevent you from slouching.
- Feet always on the floor or on a firm stool. This improves the stability in your sitting posture and avoids the unnecessary stress on your back and the joints.
- Sit as tall as possible, shoulders back and relaxed, get up and stretch hourly.
Q. The modern day gadgets contribute to poor posture habits in children. Your opinion on this.
A Children are inundated with electronic devices like mobile phones, tablets, laptops and game gadgets, but, they aren’t being taught good posture when utilizing them. Additionally, the time they spend can be excessive. Most kids play computer games anywhere from one to two hours or more per day, and this rises over the weekend.
Most of the time they are slouched over their devices or are in other poor ergonomic positions as they lie on the bed, sofa, floor, or hunch over dining tables.
Q. How important is physical activity for children? What are the benefits children gain from such activities?
A. Physical activity is vital for a child’s development and lays the foundation for a healthy and active life.
The benefits of being active for young children include:
- promoting healthy growth and development
- helping to achieve and maintain a healthy weight
- building strong bones and muscles
- improving cardiovascular fitness, balance, coordination and strength
- maintaining and developing flexibility
- improving posture.
Q. Apart from the physical benefits, are there positive outcomes mentally as well?
A, Physical activity also helps to improve concentration and thinking skills. It improves confidence in themselves and boosts their self esteem. Engaging in physical activity with others also provides those who don’t relate well with others socially, a much needed opportunity to develop social skills and make friends.
Q. Acupuncture and other unconventional methods are also being used to alleviate muscle pain and tension. What are your views on this, compared to physiotherapy?
A. As a Physiotherapist trained in Western Acupuncture, I will say that with Acupuncture, we will be able to reduce symptoms like pain. But, I have to emphasize that you need to correct the poor posture habits and do the posture correction exercises regularly as well.
If your bottom tends to stick out or you have a pronounced curve in your lower back, you may have hyperlordosis. This is an exaggerated inward curve of the lower back that creates a “Donald Duck” posture.
Wearing high heels, excessive weight around the stomach and pregnancy can all cause this posture.
Core and buttock strengthening exercises, hip flexor and thigh stretches, and making a conscious effort to correct your standing posture are recommended to help correct a sticking out bottom.
Exercises to correct a “Donald Duck” posture:
- l Plank
- Side-lying leg raises
- Hip flexor stretches
- Standing thigh stretch
To help correct your standing posture, imagine a string attached to the top of your head pulling you upwards.
The idea is to keep your body in perfect alignment, maintaining the spine’s natural curvature, with your neck straight and shoulders parallel with the hips.
- Keep your shoulders back and relaxed
- Pull in your abdomen
- Keep your feet about hip distance apart
- Balance your weight evenly on both feet
- Try not to tilt your head forward, backwards or sideways
- Keep your legs straight, but knees relaxed
Standing with a flat back
A flat back means your pelvis is tucked in and your lower back is straight instead of naturally curved, causing you to stoop forward.
People with a flat back often find it difficult standing for long periods.
This posture is often caused by muscle imbalances, which encourage you to adopt such a position. Spending long periods sitting down can also contribute to a flat back.
A flat back also tends to make you lean your neck and head forward, which can cause neck and upper back strain.
Exercises to strengthen your core, buttocks, neck and rear shoulder muscles, and back extensions, are recommended to help correct a flat back.
Exercises to correct a flat back:
- Plank
- Side-lying leg raises
- Chest stretches
- Seated rows in a gym or pull-ups
- Back extensions
- Leaning on one leg
Leaning more on one leg while standing can feel comfortable, especially, if you’ve been standing for a while.
But, instead of using your buttocks and core muscles to keep you upright, you place excessive pressure on one side of your lower back and hip.
Over time, you may develop muscle imbalances around the pelvis area, which can cause muscular strain in the lower back and buttocks.
Other causes of uneven hips include carrying heavy backpacks on one shoulder, and mums carrying toddlers on one hip.
To improve this posture, try to get into the habit of standing with your weight evenly distributed on both legs.
Exercises to strengthen your buttocks and core muscles will help correct uneven hips:
- Plank
- Side-lying leg raises
- Bridges