Protect Your Teen’s Posture: Screen Time Tips and Easy Exercises at Home

January is a great time for Fraser Valley families to reset routines after winter break. With teens back to classes, homework, and extracurriculars—often with hours of screen time—posture can slip fast. Rounded shoulders, tech neck, and tight hips can lead to headaches, back pain, and low energy. At Kilian Chiropractic in Aldergrove BC, we help teens and parents build simple, sustainable habits that fit school days, sports schedules, and family life.

How do you correct a teenager’s posture at home?

Start with small, repeatable steps: optimize device height, add short movement breaks, and build core and mid-back strength. Aim for a daily five-minute exercise circuit and a consistent desk setup at home. If pain, headaches, or numbness persist beyond a week—or if posture changes look pronounced—book an assessment. Early, gentle chiropractic care and targeted exercises can make a noticeable difference in comfort and confidence.

Set Up Screens the Right Way

Poor ergonomics are a bigger issue than total screen time. Get the basics right so your teen’s spine stays comfortable during schoolwork and gaming.

• Raise screens to eye level: Use books or a stand so the top third of the screen meets eye height.
• Separate keyboard and screen: A wireless keyboard and mouse help keep shoulders relaxed.
• Chair and hips: Hips level with or slightly above knees, feet flat or on a footrest.
• Lumbar support: Roll a towel at belt-line height to maintain the natural curve.
• Phone posture: Bring the phone to the face, not the face to the phone; use both hands to reduce thumb and wrist strain.

A 5-Minute Teen Posture Circuit for After School

No gym gear required. Do this sequence once daily to counteract sitting and “tech neck.”

• Chin tucks with nods, 10 reps: Lengthen the back of the neck and nod slightly.
• Wall angels, 8 reps: Back against a wall, ribs down, glide arms up and down.
• Hip hinges, 12 reps: Hips back, long spine; practice with hands on hips.
• Tall plank, 20–30 seconds: Push floor away, keep ribs and glutes engaged.
• Calf stretch, 30 seconds per side: Heels down to undo hours in shoes or at a desk.
• Layer in microbreaks every 30–45 minutes: stand, shoulder roll, and reset your gaze to a far object to relax eye and neck muscles.

Walking loops around the block—yes, even in drizzle—boost circulation and mood during darker Lower Mainland days.

Sports, Backpacks, and January Routines in Aldergrove

Hockey, basketball, and dance schedules can help posture—if you balance loads and recovery. Alternate backpack straps, keep the pack snug to the body, and aim for less than 10–15% of body weight. Encourage teens to cross-train with pulling movements (like rows or resistance band pulls) to strengthen mid-back muscles that fight slouching. After practices or part-time shifts in Langley, five minutes of the posture circuit helps restore alignment before homework.

When to See a Chiropractor for Teen Posture

Book a check-up if your teen notices:

• Frequent headaches, neck or upper back pain after screens
• Numbness or tingling in the arms or hands
• One shoulder consistently higher than the other
• Pain that limits sports, instrument practice, or sleep
• Early intervention prevents small issues from becoming persistent patterns.

A clear, friendly assessment can reassure teens and give parents practical next steps.

How Kilian Chiropractic Supports Teen Posture in the Fraser Valley

Since 1986, our Aldergrove clinic has focused on precise, conservative care tailored to real life.

• Upper Cervical Technique (Atlas Orthogonal): Gentle, instrument-assisted adjustments that help optimize head–neck alignment—no twisting or cracking.
• Chiropractic Adjustments: Targeted care for stiff mid-back or rib joints that contribute to rounded posture.
• Posture and Corrective Exercises: Teen-friendly progressions with minimal equipment and clear weekly goals.
• Registered Massage Therapy: Soft-tissue work to ease muscle tension from studying, gaming, or sports.
• Health and Wellness coaching: Desk setup, backpack strategy, and sleep positions that support growth and recovery.

Start the Year With Confident, Comfortable Posture

Small changes add up quickly when teens have clear steps and the right support. If your family wants a customized plan for screen time, schoolwork, and sports, book a January appointment with Kilian Chiropractic in Aldergrove. Call our clinic or schedule online for a teen-focused posture assessment, gentle Upper Cervical care, corrective exercise coaching, or registered massage therapy—and help your teen move, study, and play with less pain and better form.