The surge in online learning has made education so much more accessible. However, it also means students are spending more time than ever sitting in front of screens. Whether studying from home, attending virtual lectures, or completing coursework online, this digital shift has taken away a lot of incidental exercise. No more walking to our cars, walking to a lecture hall, walking to grab a much-needed cup of coffee. Instead, hours upon hours of sitting still. It has led to a lot of physical issues, most noticeably, posture. Poor posture can lead to a number of health issues, from mild discomfort to chronic pain, especially in the neck, back and shoulders. We explore the most common posture-related challenges facing online learners with techniques for improving your posture and reducing the risk of discomfort or injury.

Good posture is more than just sitting up straight, though that’s a start! Proper posture helps align the spine, distribute body weight evenly, and reduce unnecessary strain on muscles and joints. Improper posture can quickly lead to discomfort and, over time, develop into chronic issues affecting the back, neck and shoulders.

Some of the biggest issues faced are slouching, forward head posture, and rounded shoulders, which are a result too much screen time at non-ergonomic workstation setups. It can gradually cause significant strain on the musculoskeletal system, uaffecting a learner’s focus and overall well-being.

1. Slouching places excessive pressure on the lower spine and turns off the core muscles, leading to back pain and fatigue.
2. Often referred to as "tech neck," forward head posture takes place when the head leans forward, beyond the shoulders, due to long hours spent looking down at a laptop or mobile device. This posture places strain on the spine, leading to neck pain, shoulder tightness and even headaches.
3. Rounded shoulders happen when the shoulders roll forward, creating a hunched appearance and adding strain to the upper back and shoulder muscles. This posture is common when learners sit too close to their screens or rest their arms on a desk that is too high.

These posture issues are often caused, or at least made worse, by workstations that aren’t set up correctly. When screens are positioned too low, the tendency is to look down, causing forward head posture and rounded shoulders. Non-ergonomic chairs encourage slouching, while desks that are too high or too low promote shoulder strain.

By creating an ergonomic study setup, and also including regular movement breaks, students can develop habits that support both physical well-being and academic performance.

Invest in a chair that supports the natural curve of the spine. Look for one with adjustable height, backrest and armrests to allow a 90-degree angle at the knees and elbows. Position the desk at a height that allows the forearms to rest comfortably, parallel to the floor. The top of the screen should be at eye level, roughly arm’s length away. This positioning encourages a neutral neck posture, preventing a forward head posture.

Taking short breaks every 30-40 minutes can help release muscle tension and improve circulation. Setting a timer or using apps can make it easier to remember to take these important breaks. Include gentle back stretches like the seated twist or cat-cow stretch to release tension and improve movement in the spine. Simple stretches, like shoulder blade squeezes and neck tilts, can also be done throughout the day to relieve stiffness.

Of course, physiotherapy can be invaluable in correcting posture-related issues for online learners. Physiotherapists are trained to assess and offer a tailored approach that addresses each person’s unique lifestyle habits. There are plenty of benefits that come with consulting a physiotherapist:

• Personalised assessment: A physiotherapist takes a look at any daily habits that may contribute to poor posture, ensuring that recommendations are uniquely tailored to each person.
• Education and awareness: Physiotherapists offer valuable education about correct posture, common posture-related problems, and tips for posture-friendly habits.
• Prevention of long-term issues: Regular physiotherapy can help prevent chronic issues that may develop from prolonged poor posture, such as back pain, neck strain and tension headaches.
• Exercise: Physiotherapists design specific exercise programs to target weak or overused muscle groups, focusing on strengthening the core, back, and shoulder muscles that support good posture.
• Postural training and correction: Using hands-on guidance and specialised tools like posture braces, physiotherapists help retrain the body’s muscle memory to adopt healthier postural habits.

As online learning continues to play an important role in education, there are many effective strategies for online learners to prevent the strain of prolonged screen time. Additionally, consulting a physiotherapist can provide personalised support, addressing unique challenges and ensuring a proactive approach to posture. From setting up an ergonomic workspace to incorporating movement breaks, exercises, and more, here’s to a happy and healthy learning environment.