Computer Ergonomics for Children and Adolescents: Regular Online Classes and Increased Risks of Back Aches & other Orthopaedic Issues

With online conduction of schools and colleges for the last 6 months and more, just revisit some basic rules while using the desktop computer. Whether it’s for homework or projects or just regular classes, kids are spending more and more time in front of a computer, so it’s important to make sure they’re sitting correctly. If a child spends countless hours sitting in front of a computer in a wrong way, he or she can develop some bad habits that can lead to orthopaedic issues. We have been seeing several cases of back aches in our clinic in this period and it is always better to take precautions beforehand.

Here are some general rules of thumb to keep your kids safe.

FEET PLACEMENT:
Keep both the feet on the floor, with the knees at a 90 degree angle. Feet shouldn’t be kept hanging. In case the height of your kid falls shorter than the chair base, a foot rest support can be used.

SIT UP STRAIGHT:
Educate your children to sit with their rear end in the back of the chair and feet on the floor. This will allow the child to have an upright posture more easily. The upper, lower back and sitting bones should be aligned.

UPPER BACK:
Instead of leaning into the computer or tilting far away, the shoulder blades should be resting on the back of the chair.

ARM PLACEMENT:
Forearms should be parallel to the floor, with the elbow at 90-100 degrees.

WRISTS AND PALMS:
Wrists should be on a padded support near the keyboard. The size of computer mouse should not be too big for a child‘s palm size.

EYE SIGHT:
Eyes should be in line with the top of the computer screen to decrease the chance for straining the neck. Also, rest the eyes. A general rule of thumb is 20-20: stare at a blank wall 20 feet away for 20 seconds. This will help decrease eye strain and headaches.

BREAK TIME:
Encourage mandatory breaks from the computer every 20-30 minutes if allowed. Setting a timer or phone to sound every 20-30 minutes can help remind them to stop for a few minutes.

STRETCH:
Stretch and move while working on a computer — with head rolls, shoulder rolls, or marching in place while seated, to decrease pressure on different parts of the body.

If your child starts to exhibit signs of fatigue, headaches, or pain in the neck, back, shoulders or forearms, intervene early to prevent these issues from developing any long term problems.