This is a complex issue because school supplies are often inadequate, and they’re even less so at home. In many cases, to stay close to their parents, children do their homework in the kitchen, but they end up sitting at a table that’s too high and on a chair that’s too big for them, with their feet not touching the floor. The kitchen, the couch, or even the dining room floor can quickly turn into makeshift classrooms—which is great for creativity but much less so for the child’s health. Unfortunately, best practices for sitting properly and avoiding pain are rarely taught to children and are often unknown to parents.

Doing homework or attending school at home is a good opportunity to adopt new ergonomic habits that take into account a child’s growth and physical needs, which differ from those of adults. Growth is, in fact, a critical period that can determine the health of the spine in adulthood. Early-onset pain should therefore not be underestimated.

However, all it takes is a few tips to set up your child's home workspace to make it more comfortable and help them focus better!

The recommendations are simply the same as those that would be given to adults working from home: adjust your furniture (desk, chair, computer monitor, etc.) to maintain a relaxed, comfortable posture that is as neutral as possible.

1. Make sure your child is comfortably seated

Just like adults, children need a structured environment to be able to concentrate. It is essential to clearly distinguish between playtime and work time, especially during a period of lockdown.

Set aside a specific area for homeschooling that’s separate from other spaces used for play, meals, etc. Have your child sit at a desk or table and follow these ergonomic tips to ensure their posture is as comfortable as possible:

• Choose a chair with a backrest rather than a stool.
• Make sure your child's forearms are resting on the work surface and are relaxed, with their shoulders loose. If necessary, place a cushion on the chair so they are sitting at the correct height.
• If their feet don't touch the floor, place a piece of cardboard or a thick book underneath so that their feet rest flat on the floor and their knees are bent at an angle of about 90°.

2. Choose the right settings if your child is working on a computer

The use of computers is increasingly required for various school projects and homework assignments. In fact, to stay connected with their students and guide parents during the lockdown, teachers provide educational content every week through specialized platforms or send exercises by email.

As an adult, you’ve probably experienced the effects of prolonged poor posture while sitting at a computer: back pain, shoulder pain, eye strain… It’s the same for your child!

It is therefore essential for him to sit properly at the computer and make a few adjustments to avoid pain:

• Be sure to position the computer screen directly in front of your child. He or she should be able to touch the screen by reaching out with an outstretched arm (about 50 cm).
• Position the top of the screen at the level of his forehead so he doesn't have to crane his neck to look at it.
• Keep in mind the brightness settings and font size to ensure your eyes are comfortable.
• To avoid glare on the screen, do not place it against the light or facing a window.
• Move the keyboard and mouse closer so they’re easy to reach when your child has their forearms resting on the desk. Ideally, choose a mouse designed specifically for small hands so your child’s fingers aren’t tense when using it.
• Encourage your child to take breaks: If they spend more than an hour in front of the computer, tell them to change their posture regularly and to get up and stretch every 30 minutes or so. Also suggest a screen-free break to give their eyes and mind a rest.

3. Get moving!

Just like you—and perhaps even more so—your child feels the need to move! Schedule regular, active breaks—about every half hour—and encourage your child to change positions, get up, and walk around to stretch their legs and get some fresh air to the brain. You can do some simple exercises together to stretch and relax, and don’t forget to take care of your eyes (looking into the distance, blinking, rubbing your eyelids, etc.) to prevent eye strain that can occur when working on a screen.

Take advantage of changes in activities or exercises to vary your postures: some tasks can be done standing up. If your child has a poem to recite, for example, both of you should stand up!

When you’re helping your child and guiding them through a learning activity, be mindful of your own posture as well. Avoid leaning toward them or bending over to get down to their level; instead, find a chair so you can sit comfortably.

Homeschooling can help children develop good ergonomic habits from a young age, thereby helping to prevent pain and reduce the risk of health problems. Both you and your child will certainly feel the benefits of better posture while working: increased motivation and concentration, as well as improved learning.

(1) Source: BRUNET, C. “On the Use of Ergonomic Furniture in Elementary Schools: Benefits and Conditions for the Success of a Prevention Project.” Professional Study – ENSP – MEN, 2005.

Image credits: ©AdobeStock – ©Child Development Clinic / Ergo Ressource Group