As a parent, you’re always looking for ways to help your child thrive and feel their best. Chiropractic care is a great tool for supporting your child’s health, but there are also simple steps you can take at home to help them maintain their well-being between visits. Here are a few easy tips that can help reduce tension, promote healthy habits, and encourage better movement for your child in between chiropractic adjustments.

1. Hold Books at Eye Level to Reduce Neck and Upper Back Tension

As children grow, their posture can be affected by how they hold their books, devices, and even their bodies while studying or reading. Slouching or craning their neck to look down at a book can create tension in the neck and upper back, leading to discomfort and potentially contributing to poor posture in the future.

To reduce tension in the neck and upper back, encourage your child to hold their books at eye level while reading or studying. This simple adjustment helps maintain a neutral head position, reducing strain on the muscles and joints in the neck and upper back. You can even set up a little “book stand” or use a stack of books to raise the material to eye level, helping your child stay comfortable and avoid unnecessary strain.

2. Drink Plenty of Water to Keep Muscles Hydrated

Staying hydrated is essential for everyone, especially children, who are active and constantly on the go. Drinking water helps keep the muscles and joints properly lubricated, which is crucial for supporting healthy movement and reducing tension. When muscles are hydrated, they are more flexible, reducing the risk of cramps, stiffness, and discomfort.

Encourage your child to drink plenty of water throughout the day. A good rule of thumb is to aim for at least half of their body weight in ounces of water daily. If your child enjoys flavored water or adding fruit slices, that can make it a fun way to get them to drink more.

3. Set a Timer to Limit Screen Time

While technology can be a great educational tool, excessive screen time can negatively impact your child’s posture and overall health. Sitting for long periods looking down at a tablet, phone, or computer screen can lead to poor posture, muscle tension, and even headaches.

To promote healthy habits, set a timer to limit screen time, especially for activities that involve looking down for extended periods. Encourage breaks every 20-30 minutes where your child can stand up, stretch, and move around. This helps prevent stiffness and allows your child’s muscles to stay relaxed and flexible. Regular movement also encourages better posture and helps maintain healthy muscle function.

4. Get Outside and Play!

One of the best things you can do for your child’s health is to encourage outdoor play and physical activity. Being outside in the fresh air and sunlight not only promotes good physical health but also supports mental well-being. Playtime allows your child to move freely, which helps improve coordination, flexibility, and strength.

Encourage your child to get outside every day, whether it’s running around the yard, riding a bike, playing a sport, or simply taking a walk. Activities that promote movement, like jumping, climbing, or playing games, help keep their muscles and joints healthy, reducing the likelihood of tension and discomfort between chiropractic visits.

Incorporating These Tips into Your Child’s Routine

Supporting your child’s health between chiropractic visits doesn’t have to be difficult. With a few simple changes to their daily routine—like holding books at eye level, staying hydrated, limiting screen time, and getting outside to play—you can help reduce tension, promote good posture, and encourage healthy movement. These habits work alongside chiropractic care to keep your child feeling their best and growing up strong, balanced, and happy.

If you have any questions or would like to learn more about how chiropractic care can support your child’s health, feel free to contact us at Balanced Beginning Chiropractic. We’re here to help your family live their best, healthiest life!