Posture Problems in Teens and How to Fix Them

By Dr. Vinayaraj M. Kelagadi – Orthopedic Care, Joint Replacement & Spine Specialist, Kossin Care, Bangalore

Good posture is more than just standing tall – it plays a vital role in keeping the spine, muscles, and joints healthy. In today’s digital era, posture problems are becoming increasingly common among teenagers. With long hours spent on smartphones, laptops, and online classes, many teens develop habits that can harm their spine and overall health in the long run.

Why Are Posture Problems So Common in Teens?

Teenagers are in a crucial stage of growth and development. Poor posture during these years can lead to long-term spinal issues. Some common causes include:

• Excessive screen time – looking down at phones (“tech neck”).

• Improper sitting habits – slouching or hunching during study or gaming.

• Heavy school bags – carrying backpacks incorrectly or overloaded with books.

• Lack of physical activity – weak core and back muscles.

• Poor ergonomics – using chairs and tables not suited for their height.

Posture Problems in Teens and How to Fix Them

Common Posture Problems in Teens

1. Forward Head Posture (Text Neck) – Neck pushed forward due to mobile use.

2. Rounded Shoulders – Shoulders slouching inward from sitting long hours.

3. Hunchback (Kyphosis) – Excessive curve in the upper back.

4. Scoliosis – Abnormal sideways curve of the spine (needs medical evaluation).

5. Lower Back Pain – From prolonged sitting and weak muscles.

How Poor Posture Affects Health

• Frequent neck and back pain

• Reduced lung capacity and breathing difficulty

• Fatigue and reduced concentration

• Poor self-confidence and body image issues

• Increased risk of chronic spinal problems in adulthood

How to Fix Posture Problems in Teens

At Kossin Care, we recommend a combination of awareness, lifestyle changes, and strengthening exercises:

1. Ergonomic Setup

• Study tables and chairs should be at the right height.

• Screen at eye level to avoid looking down.

• Use supportive chairs with backrests.

2. Backpack Safety

• Use both straps, not just one.

• Keep the bag weight less than 10–15% of body weight.

• Choose padded straps and ergonomic designs.

3. Daily Exercise & Stretching

• Core-strengthening exercises like planks.

• Back and shoulder stretches to improve flexibility.

• Yoga poses such as Bhujangasana (Cobra) and Tadasana (Mountain Pose).

4. Screen Time Rules

• Encourage breaks every 30–40 minutes.

• Follow the 20-20-20 rule: every 20 minutes, look 20 feet away for 20 seconds.

5. Professional Guidance

If a teen complains of persistent pain, visible spinal curvature, or difficulty in normal movement, consult an orthopedic or spine specialist for early evaluation.

Posture correction in teenage years can prevent lifelong spinal issues. At Kossin Care, Bangalore, we guide parents and teens with posture screening, physiotherapy, and spine care solutions to ensure a healthy, confident future.

👉 If your teen shows signs of posture problems, don’t ignore them. Early correction is the best prevention.

Dr. Vinayaraj M. KelagadiOrthopedic & Spine Specialist, Kossin Care, Bangalore

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