7 Exercises to Prevent Postural Problems in Children

Healthy posture in children

It's truly alarming, but more and more children and teenagers are exhibiting serious postural problems and are therefore at risk of developing chronic back pain later in life. Pediatric orthopedists from Munich-Bogenhausen warn that more than 50 percent of all students between the ages of 7 and 14 are now affected. In the 8- to 18-year-old age group, the figure is as high as 61 percent. For this reason, it is especially important that your child gets enough exercise. Because sport is the best way to prevent postural damage to the spine.

I've selected the best exercises for you. And don't worry, your child will definitely enjoy participating, because they're really fun and can all be done outdoors in this wonderful summer weather.

Important information: Causes of postural damage

During the growth spurts, which occur between the ages of five and seven and between eleven and fifteen, it is common for muscle development to take longer than bone growth. If the muscles are too weak in relation to the skeleton, typical postural problems can arise , such as lordosis (swayback ), kyphosis (round back ) , and kyphosis (flat back ).

A quick posture check

Can your child hold their arms straight forward for 30 seconds with a fully upright spine (without arching their back or raising or lowering their arms)? If so, their posture should be fine

How to strengthen your child's back

Your child should get at least 60 minutes of exercise every day, such as walking to school, playing sports, playing outside, etc.
Agree on fixed times with your child when they are allowed to watch television without moving. The agreed time limit should then not be exceeded.
Make sure your child doesn't have to carry a schoolbag that's too heavy. Perhaps some of the heavy books can stay at school? And for older children: even a cool backpack should be ergonomic, with the weight distributed evenly across the entire back, not just on one shoulder.
Invest in a child-friendly, height-adjustable, and ergonomic desk and/or desk chair. It will pay off in terms of health later on.
Strong back and abdominal muscles keep the back straight. Sports like swimming train these muscles naturally. Running games are also suitable because they mimic natural movements.

The best exercises for a strong back in children

1. Twister:

Your child lies on their back in the grass and stretches out completely by extending both legs and stretching their arms backward over their head. They then roll around their own axis four times in this position and then back again. This exercise promotes flexibility, strengthens the back and gluteal muscles, and is also great fun for younger children.

2. Beetle on its back

: This exercise lets your child really let loose: " Lie on your back, stretch your legs and arms into the air, and kick as hard as you can for 30 seconds! " This exercise not only trains the abdominal muscles but also puts everyone in a good mood. Important! Avoid arching your back. The lower back must remain firmly in contact with the surface during the exercise.

3. Up and down, again and again:

Your child kneels upright on the floor (preferably on a soft surface) and raises their hands above their head. Then, alternately sit down to the left and right until their bottom touches the floor. The exercise is repeated five times on the right side and five times on the left. This exercise works the back, abdominal, and gluteal muscles.

4. Cat and Horse:

Your child stands on all fours on the floor and imagines themselves as a cat. Now the "cat" hears a dog and arches their back a very wide way. Really wide! Hold this position briefly and then return to the starting position. Next, your child arches their back like a horse. The back, or rather the navel, sinks down in the middle, while the head and bottom remain raised. Repeat this exercise several times, alternating between "cat" and "horse."

5. Tree Push:

Your child stands against a tree and builds up longitudinal tension. Now place their left hand on the tree, approximately at shoulder height, and slightly raise their right leg in a lunge position. Slowly apply pressure against the tree – as if your child were trying to push the tree away. The body remains in position throughout. As the pressure increases, the torso must work harder to maintain the position and prevent the body from shifting sideways and backward. Then slowly release the pressure. This activates and strengthens the muscles responsible for core stability. Repeat on the other side.

6. Back exercise with a large ball:

Your child lies on their back with their legs and calves resting on a large exercise ball. Their thighs should be perpendicular to the floor, and their head should be centered. Their arms should rest on the floor with their palms facing upwards. Now, your child should try to press their legs against the ball and extend their hips, lifting their bottom as high as possible until their legs, pelvis, and torso form a straight line. Hold this position and maintain balance for a few breaths, then slowly lower their bottom again.

7. Back Yoga for an Upright Posture:

Your child stands with both feet upright on the floor and imagines standing firm and stable "like a mountain." Their feet are positioned far enough apart that a hand could fit sideways between them. Now, your child tries to straighten their knees without locking them. " Lengthen your torso and look straight ahead. Now extend your arms downwards to the right and left, palms facing inwards. " Your child should feel their feet on the ground and stand stably. Breathe calmly and evenly in this position.