How to equip the workplace of a student to preserve posture and vision: recommendations of doctors

Incorrectly selected table, slouching and many hours sitting at the computer can affect not only academic performance, but also the health of the child. Belarusian doctors told how to organize a home school workplace to reduce the load on the spine and eyes.

The table and chair should grow with the child

The main rule when choosing furniture is to match the height of the student. The child should sit so that the feet are fully standing on the floor, and the angle in the knees, hip joints and elbows is approximately 90 degrees.

“It is important that the elbows are above table level and the feet are fully on the floor. If the growth of the student does not allow you to lower your legs to the floor, you can use a special stand, said traumatologist-orthopedist Artem Simonenko.

The specialist advises to choose adjustable tables and chairs. This will allow you to change the height of the furniture as the child grows and not create an unnecessary load on the lower back, neck and shoulders.

The chair should have a back that supports the lumbar and thoracic regions. At the same time, a too soft seat is not suitable: the child should not fall into it and lose the correct body position.

“The lumbar and buttocks should be in tone,” said Artem Simonenko.

Pediatric orthopedic traumatologist Julian Putik explains in detail how to put a child at a table

It is necessary that the chair has a back: we sit as close to it as possible, and the chair is closer to the table. It is important that the legs do not hang, reach the floor or under them was a special platform. The legs should stand at right angles, the doctor notes.

The doctor advises not to overload the working surface. If there is enough space on the table for both hands and elbows, it is easier for the child to maintain the correct posture and not twist while writing.

Separately, the specialist warns against the independent use of posture correctors. According to him, without a doctor's prescription, such devices can weaken the muscles. The corrector is needed primarily for injuries or for specific medical reasons.

We need breaks every hour

Even a well-organized workplace does not negate the need to move. According to the orthopedist, after 45 minutes of training, the child needs to take a break for 10-15 minutes: get up, walk, perform a few simple exercises.

Long stay in one position increases the load on the spine and can contribute to the formation of posture disorders. Doctors note that the first signs of problems sometimes appear as early as 5-7 years, and adolescence becomes a particularly vulnerable period.

“we studied for 45 minutes without interruption, walked for 10-15 minutes, rested – and we can return to lessons again,” the expert explained.

During the break, it is useful to make several slopes, stretch, walk or perform exercises to strengthen the back muscles. As options, the doctor calls the inverse bar, “boat” and hyperextension.

How to prevent scoliosis

For the prevention of posture disorders, not only furniture and planting are important, but also regular physical activity. Traumatologist-orthopedist Ukrzaliznytsia "25th city children's polyclinic of Minsk" Ilya Kravtsov recommends swimming and exercise with own weight.

“Of the ways of strengthening, we offer a swimming pool twice a week, exercises with your weight: pull-ups, push-ups, press, bars, bars – all this is allowed without any restrictions,” the doctor said.

Parents should pay attention to the position of the shoulders and shoulder blades of the child. Warning should be noticeable slouching, asymmetry of the shoulders, shoulder blades or waist triangles.

With such signs, you should not independently buy a corset or posture corrector. The specialist should assess the condition of the child and, if necessary, prescribe physical therapy or other treatment.

The light should fall from the side

It is better to place the desktop near the window. For a right-hander, the light should fall on the left, for a left-hander - on the right: so the hand will not cast a shadow on the notebook.

When classes in the dark, you need not only general light in the room, but also a directional table lamp. To read and write lying down, as well as to engage in insufficient lighting, doctors do not recommend.

The distance from the eyes to the notebook should be approximately 35 cm. It is important for the student to sit upright, leaning on the back of the chair, and not bend too close to the textbook.

How to reduce the load on the eyes

One of the main mistakes is continuous reading or working at the computer without interruption. Specialists of the Minsk City Center for Hygiene and Epidemiology advise to alternate visual load with active rest and do gymnastics for the eyes after 20-40 minutes of classes.

A simple version of gymnastics:

1. 1.several times to look up, down and to the sides, without moving the head;
2. 2.slowly turn your eyes around;
3. 3.squeeze for a few seconds, then blink often;
4. 4.transfer your eyes from near to far.

Such exercises do not replace treatment, but help give the eyes a short rest.

Doctors advise not to turn a break into an extra screen

Even if the child paused in class, do not immediately give him the phone. Chief freelance pediatric ophthalmologist of the Ministry of Health Victoria Krasilnikova notes that a full rest for the eyes involves a change in the type of activity.

“A break involves changing the visual load to another activity. Physical activity is a good means of preventing the development of myopia, the specialist noted.

And when arranging the table, it is important to take into account not only the height of the furniture, but also the position of the legs, back and hands. Pediatric traumatologist-orthopedist Julian Putik advises to put a platform under the feet of the child if they do not reach the floor, and do not force the table with unnecessary objects.

So the workplace will help the student to maintain proper posture, and regular breaks, walks and control by an ophthalmologist will reduce the load on vision.

Computer by time

Computer work should also be limited. The Minsk City Center for Hygiene and Epidemiology notes that for school-age children, continuous visual load should alternate with rest, and screen time should correspond to age and the general regime of the day.

It is important that the monitor is right in front of the child and the top of the screen is about eye level or slightly lower. This helps not to keep your head constantly tilted.

In case of complaints of headache, burning or cutting in the eyes, deterioration of vision in the distance, squinting or rapid fatigue of the child should be shown to an ophthalmologist. Regular preventive examinations help to notice visual impairments in time.

The backpack also matters

Even an ideal home-based workplace doesn’t make up for the constant workload during the day. Therefore, parents should ensure that the child carries a backpack on two shoulders, and its weight corresponds to the age and physical capabilities of the student.

Doctors emphasize: the prevention of scoliosis and visual impairment consists of several habits - proper landing, suitable furniture, good lighting, breaks and movement.

“The best way to maintain a healthy posture is to exercise regularly,” said Ilya Kravtsov.

Short checklist for parents

1. 1.The table and chair are adjusted according to the height of the child.
2. 2.The feet are completely on the floor or on the stand.
3. 3.The elbows are just above the level of the countertop.
4. 4.The back rests on the back of the chair.
5. 5.Light falls on the left for the right and on the right for the left.
6. 6.The distance from the eyes to the notebook is about 35 cm.
7. 7.After 45 minutes of classes – a break for 10-15 minutes.
8. 8.The child moves and does physical education every day.
9. 9.For complaints of vision or noticeable asymmetry of the body, a doctor's consultation is necessary.

Read also:

1. 1.How much time can children spend at the phone and computer, said doctors
2. 2.Eye health before the school year: where to check the vision of a student without queues
3. 3.Menu for an excellent student: how to feed a student at home to improve memory and concentration
4. 4.How to restore the regime of the day to school and not harm your health?