Long-term poor posture can cause vertebral rotation or displacement in adolescents, thereby affecting skeletal growth and development, and ultimately leading to the occurrence and progression of scoliosis.

Maintaining correct sitting, standing, reading/writing, electronic device use, and backpack-wearing postures in adolescents is an important approach to preventing scoliosis.

Pay attention to "standing" and "sitting" in daily life

Correct standing posture

The correct standing posture should be with feet apart, shoulder-width, toes pointing forward, weight evenly distributed on both feet; hips, knees, and ankles naturally extended, toes relaxed, so that the load is borne by the heel, the first metatarsophalangeal joint, and the fifth metatarsophalangeal joint; abdominal and gluteal muscles engaged, entire spine naturally upright; both scapulae slightly retracted posteriorly to open the shoulder joints and avoid rounded shoulders; neck without lateral flexion or rotation, chin slightly retracted, maintaining natural breathing.

Correct sitting posture

The correct sitting posture is to sit upright naturally on the chair, adjust the seat height so that both feet rest on the floor, the dorsum of the foot forms a 90° angle with the lower leg, the knee joint is flexed approximately 90°, and the hip joint is also maintained at about 90°; move the buttocks to the back of the seat, keep the torso straight without over-arching or collapsing the lumbar spine; a cushion may be placed behind the lower back to help maintain lumbar posture; eyes should look straight ahead, shoulders relaxed and naturally dropped, hands placed on the thighs or the desk, the scapulae may be slightly retracted and depressed on both sides; the neck should not be tilted, the chin slightly tucked to avoid a forward head posture; avoid the poor sitting habit of crossing one leg over the other.

Pay attention to "reading and writing" posture while studying

Correct reading and writing posture

The correct reading and writing posture is based on the standard sitting posture: shoulders naturally relaxed and dropped, elbows placed on the desk and flexed about 90°; the trunk kept straight with a slight forward lean; adjust the chair position and height to maintain a distance of one fist between the body and the desk, avoiding lumbar collapse and rounded back; control viewing distances so that the hand is one inch from the pen tip, the chest is one fist from the desk, and the eyes are one chi (≈33 cm) from the book.

When writing, if the hand holding the pen grips too low, the fingers will block the line of sight, making it difficult for the student to see the written characters, which forces them to lower their head or tilt it to one side. Over time, this will gradually lead to decreased vision. A proper pen-holding posture promotes maintenance of a good reading and writing posture.

Correct pen-holding posture

The correct pen-holding posture is for the thumb, index finger, and middle finger to pinch the pen together, with the grip positioned 3 cm from the pen tip; the thumb should be naturally curved, the index finger slightly lower than the thumb, the pen shaft resting on the second metacarpal joint, the palm hollowed, and writing performed with the little finger and wrist as the supports.

Moderation should be exercised during leisure activities

The correct posture for using electronic devices should be based on maintaining correct sitting posture, keeping the head and cervical spine upright, with the shoulders naturally relaxed; you can use tools such as monitor stands to raise the screen so that the line of sight is level with the top edge of the electronic screen and the chin is slightly tucked; under no circumstances should you place the phone on your lap, creating a hunched, rounded-shoulder posture; however, try not to use a phone holder and instead hold the phone with both hands, keeping the phone screen at the same horizontal level as your line of sight. If you experience arm fatigue, you should stop using the electronic device immediately — this also serves as a signal that the device has been used for too long. In addition, the principles for using electronic screens should follow the three "20" rules: after 20 minutes of near work, look into the distance at least 20 feet (about 6 meters) away for at least 20 seconds.