Postural hygiene is essential to protect the back health of our children, especially during the school years and adolescence. Spending long hours sitting, carrying heavy backpacks or studying in inadequate positions can lead to back pain which, if not corrected in time, may turn into chronic problems in adulthood.
At Yago School Málaga, we count on the support of our School Nurse, who provides health recommendations for our students and families. Today, we share some practical postural hygiene tips to help prevent injuries and promote healthy habits both at home and at school.
What is postural hygiene?
Postural hygiene is a set of habits and recommendations that help maintain a correct body posture during daily activities such as studying, sleeping, carrying weight or playing sports. Its goal is to prevent back pain and injuries, especially in children and teenagers, while encouraging healthy growth.
What is postural hygiene for?
Postural hygiene helps to prevent back pain, muscle injuries and spinal problems, particularly in school-aged children and adolescents. It also promotes a correct posture when studying, sleeping or carrying weight, improves concentration, and supports healthy and balanced growth.
Why is postural hygiene important at school age?
Back pain is one of the most common medical complaints among teenagers aged 12 to 18. Factors such as lack of physical activity, poor sitting posture at the computer, or carrying an ill-fitted backpack are the main triggers.
Adopting good postural hygiene habits from an early age is the best way to ensure healthy growth and prevent future back problems.
Tips to prevent back pain in children and teenagers
Here are some practical tips to prevent back pain in children and adolescents:
- Stay active and exercise regularly
Sedentary lifestyles contribute to back pain. Practising sports, walking or doing daily stretches strengthens the muscles and keeps the back healthy. - Adjust the backpack correctly
The school backpack should fit snugly against the back, with both straps over the shoulders. Carrying it on one side increases pressure on the spine and may cause misalignments. - Watch your sitting posture
Studying or using a computer requires proper posture: straight back supported by the chair, feet on the floor or a footrest, and the screen at eye level. - Avoid sleeping on your stomach
This position creates tension in the cervical and lumbar spine. It is better to sleep on your side or back, using a suitable pillow. - Use ergonomic furniture
A study space with a table and chair adapted to the child’s height promotes correct posture and prevents muscle strain. - Take active breaks
After 60 minutes of study, it is advisable to stand up, walk around and do simple mobility exercises (neck, shoulders, back and legs).
Take care of your child’s back every day
Prevention is the key to ensuring children and teenagers maintain a healthy back. If the pain persists or worsens, it is advisable to consult a physiotherapist or sports medicine specialist.
Benefits of postural hygiene
Developing good postural hygiene habits in children and adolescents brings multiple short- and long-term health benefits. Maintaining correct posture when studying, sleeping, doing sports or carrying a backpack not only prevents discomfort, but also supports physical development and academic performance.
At Yago School Málaga, we are committed to an integral education that combines academic learning with physical and emotional care. Promoting physical activity, sport and postural hygiene is part of our mission to foster the wellbeing and development of our students.
