Children’s Posture at the Computer

child at laptop - poor posture as chair too low

I was visiting a friend at the weekend and their 9 year old was using the computer for his homework.  Whilst this looked a lot more fun than homework was in my day, it might not be fun in the long term (or even short term) for his back.

He was sitting at the kitchen table.  His feet didn’t reach the floor.  He was working at a laptop with a small screen so was having to dip his head to read the screen.  He was only using one hand to type and was twisted as he reached over the keyboard.  Because of this, his right shoulder was higher than the left, his back and neck were twisting and he was coming off his right sitting bone a bit.

Kids use computers for homework and computer games, browsing and drawing.  It is a disaster in waiting if we don’t address their posture – backache, neck pain, shoulder pain, tight hips are all waiting to leap at a potentially young age.  There are also implications for eyesight problems too if they stare at a screen for too long, keeping a limited focal distance

So, what can be done to help things?  Here are a few ideas:

  1. Awareness, awareness, awareness.   Parents, carers, teachers and young people all need to know that using our body well is as important as using the computer well.  Think posture first.
  2. Chair Height – shoulders.   The chair seat needs to be high enough so the forearms are parallel to the keyboard without raising the shoulders.  If the forearms are sloping upwards, the chair is too low.  Use books or a cushion to raise the seat height if it’s not an adjustable chair.
  3. Chair Height – legs.   If their feet don’t reach the ground or aren’t flat on the floor, put something under their feet.  Either some books/blocks or a small stool if they are really little.  Their thighs should be parallel to the floor.
  4. Screen Height.   Ideally, the top of the screen should be level with the eyes.  A separate keyboard is helpful for laptops so the laptop or netbook can be propped up on something to raise the screen height.
  5. Watch for twisting or slumping.   There’s a lot more to this than meets the eye which is where a trained Alexander Technique practitioner can advise.  But at least start to look at their posture and notice what is going on.  Also keep an eye on your own posture as children mimic adults.  I find that parents who bring their children to me to look at their posture are often slumped in the chair during our appointment!
  6. Don’t “Sit Up Straight!”   Following the above point, sitting up straight makes people hitch up and be stiff.  They often arch the lower back and push the chin up too far.  Instead, see if they can wriggle onto their sitting bones.  More gentle and may be more effective.

If adults and children are sharing a computer, then these adjustments needed to be made for each person.  It’s tempting to think that we’re only going to use the computer for a bit but we do tend to get a bit sucked in and then find we’re on it for longer than intended.

I’m happy to work with children.  They often only need a few sessions.  I do prefer that the parent/carer also has lessons with me.  It helps the adult have an experience and greater understanding of what we’re working with and will help them with their child as they can share ideas and insights.

Ageing doesn’t need to be a downhill process

Older Woman with back pain - Alexander Technique can improve back pain

Getting older doesn’t mean things inevitably are on a downhill slide.  Getting in and out of the chair can be done without moans and groans and backache isn’t something that has to be accepted as a part of ageing.

It’s about looking at how we do things.  Plonking into a chair is heavy and will round the back, putting pressure on the lower back.  Trying to launch yourself up from the back of a soft low sofa is pretty tricky at any age. Getting up from lying down or sitting is made more difficult if you’re tipping your head back.

Some time back, I worked with an older person who had back and knee problems that were so bad that he was practically having to crawl upstairs by the end of the day.  By our second session, the most important initial change was that he had hope that things could improve.  Hope makes a huge difference.

The arthritis and osteoporosis were still there.  But seeing how he could use his body differently and changing some of his movement habits put less pressure on his joints.

We looked at activities such as sitting, standing and bending and also at getting up and down stairs.  The practical ideas he took on board plus the way he was able to hold his body less tensely changed things enormously.  From crawling up the stairs or grabbing onto the banister, he became able to walk up two flights of stairs holding a mug of tea in each hand!

One of the problems with aches and pains is that one can focus on the problem area too much.  Arthritis and other knee problems can make people dread a movement before they do it – stairs and sitting being two such situations.  The dread or anxiety about triggering knee pain makes people tense.  So here we have a triple whammy:

  • tightening the body
  • focusing on the problem area and ignoring the rest of the body
  • having unhelpful habits such as throwing the head back.

And so there are 3 areas to look at changing:

  • pausing before moving to quieten down the tensing
  • thinking about the whole body and thinking up
  • exploring practical ways of moving which work with rather than against natural balance.

This is what the Alexander Technique is about.  So there are plenty of things to look at and ageing certainly doesn’t need to be a downhill process.

Good posture in bed

Baby sleeping - very relaxed unlike adults who sleep with tension
Baby sleeping - very relaxed unlike adults who sleep with tension


Let’s look at sleeping positions. Do you wake up with neck pain or back pain and feel stiff and achy in the morning? What is a good pillow height? Do you sleep on your back, front or side? Here are some ideas to experiment with.

Pillow Height

The height of the pillow makes a difference. You need to find a height where your neck is in neutral. Your neck needs to be aligned with your spine rather than bent down or up.

If you sleep on your back, you many need a different height pillow than if you sleep on your side or front. Below are ideas for each position:

Sleeping on your back

Have the pillow height so your neck is comfortably aligned. If the pillow is too low, your chin will poke up in the air and the back of your neck will be shortened. If the pillow is too high, your throat may be constricted and your neck may be pushed up at the back.

Some people like their neck to be supported but others prefer just their head on the pillow. See what works best for you.

Experiment with a pillow under your knees and see what effect this has on your lower back pain.

Sleeping on your side

Find a pillow height so the neck is in neutral. It’s not advisable to tuck the chin into the body, as this can cause neck strain.  You may need a slightly more pillow height on your side than when you are on your back.

Try a pillow between your knees. This opens the hips up and doesn’t pull on the back so much.

If you have a longer pillow or a V-shaped pillow, you could also have one end of the pillow between your ankles.

If your arms feel bunched, hug a pillow (or a person!) to open up more in the chest.

Lying on your front

Depending on your body, you may not need a pillow at all – experiment to see how the pillow affects your neck.

Sleeping on your front can cause back strain for some. If it causes low back pain but is the only way you can sleep, try putting a slim pillow under your pelvis and/or lower abdomen.

Pillows – normal, V-shaped and small

Pillows are a personal choice and it is hard to gauge the pillow’s height as they sink and move under the head weight. Some shops have beds that you can lie on to test out pillows so this can help avoid an expensive mistake.

For pillows between the knees, you can use a normal pillow. A smaller pillow or a cushion can be easier to manage, especially when you turn over. Another option is a V-shaped pillow, where the point of the V goes between the knees and the long lines sit between the ankles and thighs. This is very comfortable. Breastfeeding pillows that have a curved shape work well too.

Wearing Glasses

drawing of spectacles

When you put on a pair of glasses or sunglasses do you nod your head down to do so? And do you do the same when taking them off? No need.

Instead, try keeping your head still and lift your spectacles up and over the ears.

Changing these and other daily habits can help prevent neck strain and poor posture. By becoming more aware of these simple activities, the Alexander Technique helps you  look after your body and reduce tensions.

Computer Monitors – Screen Height.

Correct computer monitor height  to avoid neck pain

To avoid neck strain, the top of your computer monitor should be at eye level, about an arm’s length away. Our eyes naturally look about 15 degrees down and so will then naturally look onto the screen.

There are various bits of equipment that you can buy to raise the screen but a cheap and cheerful option is to prop it up on some large books.

For laptops, it’s a different scenario as the screen is invariably too low and may even be a little close. This is fine if only using the laptops for short periods of time. If you are using a laptop a lot and don’t need it to be too portable, you can buy a separate keyboard and mouse. Ideally, the keyboard should be a “low profile” keyboard – one that is fairly flat. You can then prop the laptop up, an arm’s length away, with the top of the monitor at eye level. There are different types of kit available for this including ones that are like cookery book holders and others that are like bean bags. But, once again, you can always prop the laptop up on some large books.

Posturally, it is not good to push your head and neck forward to read the screen. This can cause neck pain, back and shoulder strain. It’s worth getting your eyes tested regularly to ensure you can see clearly.  You can also look at getting a larger screen or adjusting the print size on screen. But also trust your eyes as pushing the head forward may just be an unnecessary habit.

So as well as thinking about your computer set up, think about your body and how you use it.