At the ripe age of 37 years old I have just returned from gym where I managed to walk 8 laps around the track. I should be running, cycling and doing high impact aerobics with days in between that are filled with weight reps to tone and firm. Unfortunately my body doesn’t allow for any of this after I sequestrated and herniated my L3 and L4 disks in my spine. The lack of core strength is at the crux of it all. After visiting doctors and seeking alternative therapies, the conclusion is always the same. If I had a stronger core from the youngest age, I could have protected my spine.

Months of research made something else very clear. Technology is only making matters worse and now lower back injury is one of the most common ailments in the world. By the time we are adults the damage is already done. How do we, as guardians, protect our children against one of the most excruciating and debilitating ailments that is easily prevented?

There are so many little things that can help, without them feeling deprived of their technology or their fun. Here are a few ways in which you can assist your children in understanding just how vital their spine is and how a little bit of consciousness goes a long way.

Visual aids: Have a picture up of a spine that shows correct and incorrect posture when sitting, lying and standing. Draw smilie faces next to good posture and sad faces next to poor posture. Do fun exercises with your children where they stand up straight and slouch to feel the difference.

Time allowances: Nothing should be done for too long during the waking hours, be it sitting, lying or standing. After 30 minutes let them have a break and do another activity, even if it is getting a glass of water after sitting or lying down.  Especially if children are sitting, they need to move around as this is one of the main causes of spinal injury.

Posture: Playing video games and watching TV is usually done with children lazing on the couch. They can still enjoy these activities with a little more consciousness by making sure that if they sit their feet are on the ground and they are leaning back. Did you know that when you lean forward it is like carrying a 10kg bag on your back? That is a lot of pressure for a growing spine. If children are going to lie on the couch, make sure they are on their sides with their knees together and their head level to keep their spine straight. (This is also the best way for them to sleep)

Watch their neck: Whether doing homework, playing games or watching TV, their neck should not be too close to their chin. The straighter they keep their heads the better it is on their spine. Adjust their screens or make sure they are sitting where their heads can be as straight as possible.

Exercise and play: The more active and fit children are, the less chance of spinal injury. However this exercise does need to include balance and core strength in their activities. There are many sports that include this. Incorporate exercise into their game time and ensure they have games where they are able to interact with their physical bodies: virtual soccer, golf or dancing. When they begin, watch their posture and show them the right way to play or dance so that they are having fun and protecting their bodies.

Keep it natural: Try keep their posture as natural as possible to develop the curve of the spine. When lying on their backs they should not have a pillow under their knees and when sitting they should keep their feet on the ground. To assist, get them a little cushion to carry around with them that they put at the curve of their lower backs.

Eat themselves strong: A healthy diet will aid in the strengthening of joints and bones. Calcium, protein and fresh fruit and vegetable all add to the long term protection of their backs. A gentle reminder: if children eat enough natural foods then they won’t need supplements and will develop the natural habit of a balanced meal that is still delicious and fun.

Bending and carrying: Watch for school bags that are too heavy on your child’s back and make sure they only take their necessities with them. Take care to show them how to bend and stand when picking up belongings and tidying up after themselves.

As a guide, kid’s health have helped children to be more aware of just how simple it is to take care of their backs. After all, we can give them all the tools they need, but only they can tuck tummies in, hold heads high and keep their backs safe.