Remote Learning: 5 Tips for Maintaining a Healthy Posture

First published February 2021
Updated September 2025

For students who attend virtual schools, learning from home can have its own unique advantages- flexible schedules, self-paced lessons and the comfort of being in a familiar environment. However, spending long hours at a computer or tablet can take a toll on posture and overall physical health.

Younger children in traditional classrooms often have recess or gym time built into their day, while older students are used to walking through the hallways and often participate in sports or gym class. Virtual classrooms can mean more time sitting still and looking at a screen, which may increase the risk of poor posture and pain.

Awareness of posture probably isn’t the first thing on your child’s mind, but it is important to prevent pain and discomfort associated with prolonged, repetitive work at a computer. Getting a handle on posture early can strengthen muscles and promote good postural habits. Here are the top five tips for keeping a healthy posture during remote learning:

1. Keep the head up and shoulder down

Looking down at a device for hours can lead to a forward head position and rounded shoulders. Over time, this can worsen posture and cause aches. One corrective technique is to pretend there is a string pulling the top of their head towards the ceiling. As it pulls up, they should gently tuck their chin toward their neck, as if making a double chin.

Another technique is for your child to shrug their shoulder towards their ears, roll them back down and gently squeeze them together.

2. Designate a school space

It might feel comfortable to sit on the couch or bed during class, but these spots can encourage slouching. A specific school space should include:

• A desk or table with the screen at eye level.
• A keyboard and mouse on the same level.

3. Use a good chair or none at all!

The right chair makes a big difference in how the body feels during the day. A chair with a straight back is better than a stool or backless chair as it offers support and helps with sitting up nice and tall. Your child should be able to comfortably rest their feet on the floor and their forearms and hands on the table. If your child’s feet don’t touch the floor, place a box or stool underneath for their feet.

As an additional option, using a standing desk intermittently could be a great way to encourage healthy movement throughout a virtual school day. The screen should still be eye level for the student and the elbows comfortably resting on the desk.

4. Stretch and strengthen those muscles

When we are in the same position for a long time, muscles can get tight and sore. The best way to keep them loose and ready for the next day is to stretch and strengthen them! This can apply to the neck, chest, wrist, hip and back muscles. This can be done as a short break between classes or assignments. Simple exercises include sit to stands from a chair, wall pushups, arm circles, and calf raises.

5. Get up and move!

One of the most challenging parts of remote learning is being glued to a chair all day. The best thing a child or teenager can do for their body and posture is to get up and move! Aim for at least five minutes of movement every hour and adding a “recess” or longer movement period at midday. This movement could be an active video in the home, a walk outside, playing an active game, or anything that gets the body moving! 

If your child complains of frequent headaches, tired eyes, back or neck pain, or wrist and shoulder soreness, posture may be part of the problem. The good news is that with consistent habits and simple adjustments, most posture related issues can improve. Remember, developing healthy habits takes time and patience. Small, consistent changes often yield the most lasting results for growing bodies. If discomfort continues, check in with your primary care provider.