An improperly selected desk, slouching, and many hours sitting at a computer can affect not only academic performance but also a child's health. Belarusian doctors explained how to organize a schoolchild's home workspace to reduce strain on the spine and eyes.

The desk and chair should "grow" together with the child

The main rule when choosing furniture is that it matches the student's height. The child should sit so that their feet are fully on the floor, and the angle at the knees, hip joints, and elbows is approximately 90 degrees.

"It is important that the elbows are above the level of the desk and the feet are fully on the floor. If the student's height does not yet allow their feet to reach the floor, a special footrest can be used," said traumatologist-orthopedist Artem Simonenko.

The specialist advises choosing adjustable desks and chairs. This will allow the furniture height to be changed as the child grows and avoid unnecessary strain on the lower back, neck, and shoulders.

The chair should have a backrest that supports the lumbar and thoracic regions. At the same time, a seat that is too soft is not suitable: the child should not sink into it and lose proper body posture.

"The lower back and buttocks should be in tone," noted Artem Simonenko.

Pediatric traumatologist-orthopedist Yulian Putik explains in detail how to seat a child at a desk

"It is essential that the chair has a backrest: we sit as close to it as possible, and the chair closer to the desk. It is important that the legs do not dangle, that they reach the floor or that there is a special platform under them. The legs should be at a right angle," the doctor notes.

The doctor advises not to overload the work surface. If there is enough room on the desk for both arms and elbows, it is easier for the child to maintain correct posture and not twist while writing.

The specialist separately warns against using posture correctors on one's own. According to him, without a doctor's prescription, such devices can weaken muscles. A corrector is needed primarily for injuries or for specific medical indications.

Breaks are needed every hour

Even a properly organized workspace does not eliminate the need to move. According to the orthopedist, after 45 minutes of study, the child needs to take a 10-15 minute break: stand up, walk around, and do a few simple exercises.

Staying in one position for a long time increases the load on the spine and can contribute to the development of postural disorders. Doctors note that the first signs of problems sometimes appear as early as 5-7 years old, and adolescence becomes a particularly vulnerable period.

“We studied for 45 minutes without a break, walked around for 10-15 minutes, rested – and we can return to lessons again,” the specialist explained.

During a break, it is useful to do a few bends, stretch, take a walk, or perform exercises to strengthen the back muscles. As options, the doctor mentions the reverse plank, the “boat” pose, and hyperextension.

How to prevent scoliosis

For the prevention of postural disorders, not only furniture and seating posture are important, but also regular physical activity. Ilya Kravtsov, a traumatologist-orthopedist at the 25th City Children's Polyclinic of Minsk, recommends swimming and bodyweight exercises.

“Among strengthening methods, we recommend the pool twice a week and bodyweight exercises: pull-ups, push-ups, core work, planks, parallel bars – all of this is allowed without any restrictions,” the doctor said.

Parents should pay attention to the position of the child's shoulders and shoulder blades. Noticeable stooping, asymmetry of the shoulders, shoulder blades, or waist triangles should be cause for concern.

If such signs are present, one should not buy a corset or posture corrector on their own. A specialist should assess the child's condition and, if necessary, prescribe therapeutic exercise or other treatment.

Light should fall from the side

It is better to place the desk near a window. For a right-handed person, light should fall from the left; for a left-handed person, from the right – this way the hand will not cast a shadow on the notebook.

When studying in the dark, not only general room lighting is needed, but also a directed desk lamp. Doctors do not recommend reading and writing while lying down, or studying in insufficient lighting.

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

How to reduce eye strain

One of the main mistakes is continuous reading or working at a computer without breaks. Specialists from the Minsk City Center for Hygiene and Epidemiology advise alternating visual strain with active rest and doing eye exercises every 20-40 minutes of study.

A simple version of the exercises:

• look up, down, and to the sides several times without moving your head;
• slowly move your gaze in a circle;
• squeeze your eyes shut for a few seconds, then blink rapidly;
• for a while, shift your gaze from a near object to a distant one.

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

Doctors advise not to turn the break into an additional screen

Even if a child has taken a break from studying, you should not immediately hand them a phone. The chief freelance pediatric ophthalmologist of the Ministry of Health, Victoria Krasilnikova, notes that proper rest for the eyes involves a change of activity.

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

When setting up a desk, it is important to consider not only the height of the furniture, but also the position of the legs, back, and arms. Pediatric traumatologist-orthopedist Yulian Putik advises placing a platform under the child’s feet if they do not reach the floor, and not cluttering the desk with unnecessary items.

This way, the workspace will help the student maintain correct posture, and regular breaks, walks, and check-ups with an ophthalmologist will reduce strain on the eyes.

Computer – by time

Work at the computer also needs to 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