School holidays are a time for rest, fun and a well-earned break from routine. For many families, this results in a sharp increase in screen time, including long hours spent on tablets, phones, gaming consoles and TVs. While this shift is understandable, it can place added strain on growing bodies, particularly the spine.
Understanding the importance of spinal health at every stage of life, especially during childhood when habits are forming and bodies are developing rapidly, is crucial. Forming healthy habits early can save children from a world of pain later down the line.
The Screen Time–Spine Connection
Extended screen time often results in poor posture, such as slouched shoulders, head craned forward, and long periods sitting or lying awkwardly. Over time, these habits contribute to discomfort, reduced mobility, and spinal pain.
Children and teenagers are particularly vulnerable. Their musculoskeletal systems are still developing, meaning repeated strain or poor posture may have longer-term implications if left unaddressed.
School holidays can accentuate these issues, with sedentary behaviours often increasing when children are removed from the structure of school. Essentially, this is the perfect storm for placing undue stress on their growing spines.
Why Movement Matters
Movement is critical for a healthy life, including a child’s spinal development. Regular exercise supports muscle strength, joint mobility, and coordination, with each playing a role in the maintenance of good posture and spinal function.
By encouraging exercise during these school holidays, you are playing your part in improving your child’s health outcomes. There’s no need to overcomplicate it either; a simple walk around the block or a period of play at the park should do the trick.
School Holiday Healthy Spinal Habits
Here are some practical, family-friendly tips to help keep young spines healthy over the break:
1. Set Screen Time Boundaries
There is a range of screen time guidance available from the Australian Government, with recommendations varying by age. For example, infants and toddlers under 2 are recommended to have no sedentary screen time, children aged 2 to 5 should be limited to no more than 1 hour per day, and children and young people aged 5 to 17 should spend no more than 2 hours per day on recreational screen use (not including schoolwork). Daily limits in line with these recommendations, as well as ensuring your child takes regular breaks if using a device, are key.
2. Promote Active Play
For decades, outdoor play was the greatest form of entertainment for a child. Encourage your children to make the most of the autumn sunshine these holidays by getting outside and playing with siblings and friends. Whether they’re riding a bike, kicking a ball or playing at the park, what matters most is that they’re outdoors and moving.
3. Create Screen-Friendly Setups
Naturally, in the modern world, a complete screen time blackout is impossible, even with the government’s under-16 social media ban. When screen time does happen, posture matters. Encourage kids to:
- Sit upright with their back supported
- Keep screens at eye level where possible
- Avoid lying on their stomach or slouching on the couch
Small adjustments can make a big difference over time. Too much screen time can also cause conditions such as tech neck in children of all ages. To help minimise the occurrence of tech neck, ACA has developed a range of user-friendly resources, including factsheets and checklists that are FREE to download and share:
4. Lead by Example
Children often model the behaviours of the adults around them. Practising what you preach and implementing the daily habits you recommend can positively influence your child’s life.
5. Prioritise Rest and Recovery
Sleep is essential for growth and recovery. Ensure children have a supportive mattress and pillow, and encourage consistent sleep routines even during the holidays.
A Balanced Approach
School holidays don’t need to be screen-free to be spine-friendly. It’s about balance. By combining periods of rest with regular movement and mindful habits, families can help protect and support spinal health while still enjoying downtime.
When to Seek Advice
If your child experiences ongoing discomfort, stiffness, or changes in posture, it may be worth consulting an ACA chiropractor. Find one near you at findachiro.org.au
