Tips and Tricks for Distance Learning

It's that time of year again - the air is getting colder and the days are getting shorter. As we roll into September, back to school season is beginning to start up. However, this year is different. The pandemic has pushed schools to decide whether or not to open and what the consequences of each choice may bring. 

Although we might have no control on whether schools open or not, we do have control on making sure that our kids have the best environment to learn. If you yourself have been working from home for a while, you might have found you needed to increase your ergonomics in your work station. Maybe you noticed more low back pain, neck pain, and headaches. All these aches can cause our productivity and overall work performance to decrease.

Now with kids starting back at school it’s the perfect time to think about their school stations. It’s hard to focus, work, and learn when you're in an uncomfortable position! 

Seated learning station goals:

• Knees level with hips (90 degrees between torso and leg)

• Knees in line with ankles (90 degrees of knee flexion)

• Toes in line with ankles (90 degrees of ankle flexion)

• The previous three combine for the 90-90-90 goal position

• Neutral neck - When looking at the computer or tablet screen we don’t want to be looking down or up as this puts extra force and tension into the neck

• Back and hips supported

Here in the first photo we see her hunched over and uncomfortable - in the other photo we see the pillow supporting the back and the box being used as a foot rest allowing him to have the desired 90/90/90 position 

Tips!

• Elevate the computer so it is eye level

• Place pillows behind the back so that their legs can form the 90-90-90 goal position

• Use a stool or a stack of books to support the feet if they don’t reach the floor (again to create the 90-90-90 position)

• Mix it up - do some school laying prone (tummy side down) on the floor or use an exercise ball for a chair (which can help to get the wiggles out!)

• Make sure to take brain breaks and include lots of movement! Here are some examples:

• Place school supplies across the room so they have to get up and get their materials and put them away in the same way as they would at school

• Water and snack breaks

• Yoga/stretching breaks

• Take a dance break for a couple minutes! (Maybe join in with them for your work break too)

Mixing up their positions can help keep the work space interesting!

Make sure to give them time to stand up and stretch it out! 

If you or your child begin to experience pain in the spine after long days of working or learning, or you have questions don’t hesitate to reach out! Seattle Chiropractic Spine and Injury Center is open M-F with flexible hours at your convenience; we'll be here whenever you need us.