Summer holidays are supposed to be a time for kids to play outside run around and grow strong.. Nowadays a lot of children spend most of their day staring at screens. They use their phones, tablets, gaming consoles and laptops for hours on end. This is really bad for their posture. When kids sit for long they start to slouch and their necks and backs begin to hurt. If we do not do something about it this can lead to problems later on.
At PhysioResource (Best Physiotherapy Clinic in Gullberg, Lahore) we see a lot of kids with what we call “Tech Neck”. This is when their necks get hurt from looking down at screens all the time. It might not seem like a deal but it can cause serious problems.
Why Is Screen Time Affecting Children’s Posture?
When kids use their smartphones or tablets they often bend their heads forward. Round their shoulders. This puts a lot of stress on their necks, upper backs and spines. As time goes on their muscles get tired. Their bodies start to adapt to this bad posture. Even when they are not using their devices they might still have posture.
Some things that can increase the risk of posture problems in kids include:
- Using phones for hours every day
- Playing video games much
- Having a study desk setup
- Watching videos while lying on beds or sofas
- Not playing outside
- Having weak core and back muscles
- Not getting enough exercise during summer holidays
Warning Signs Parents Should Never Ignore
There are some signs that parents should watch out for. These include:
- Rounded shoulders
- Slouching while sitting
- Forward head posture
- Neck pain or stiffness
- headaches
- Upper or lower back pain
- Not being able to move well as they used to
- Getting tired easily during activities
- Having trouble concentrating during studies
At PhysioResource (top Physiotherapy Clinic in Gullberg, Lahore)we think it is really important to catch these problems. If we do we can prevent them from getting worse.
Here are some exercises that can help improve posture in kids:
1. Chin Tucks. This helps fix head posture
2. Wall Angels. This helps improve shoulder alignment and mobility
3. Scapular Retractions. This strengthens back muscles
4. Cat-Camel Stretch. This helps the move better
5. Child’s Pose Stretch. This helps relieve tension in the back and shoulders
6. Bird-Dog Exercise. This helps with stability and coordination
7. Plank Holds. This builds core strength
8. Glute Bridges. This helps keep the spine in line
9. Superman Exercise. This strengthens back muscles
10. Chest Doorway Stretch. This helps reduce tightness caused by slouching
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Some tips for parents during summer holidays include:
- Follow the 20-20-20 Rule: every 20 minutes look 20 feet away for 20 seconds
- Make sure kids get at least 60 minutes of physical activity every day
- Create a routine that does not involve screens all the time
- Make sure study and gaming areas are set up properly
- Teach kids to sit properly with their feet on the floor and shoulders relaxed
- Make kids get up and move every 30-45 minutes
How Physiotherapy Can Help
At PhysioResource (Best Physiotherapy Clinic in Gullberg, Lahore) we have programs that are designed to help kids with posture problems. We look at each child individually. Come up with a plan that is just for them.
Our treatment might include:
- Checking posture
- Looking at how kids move
- Strengthening core muscles
- Increasing flexibility
- Teaching kids how to sit and stand properly
- Educating families on how to prevent posture problems
- Recommending sports and activities that’re good for kids
Our goal is to help kids have posture be confident and have healthy spines.
Female. Home Physiotherapy Services in Lahore
We know that some families might want a physiotherapist so we offer that. We also do physiotherapy at home for kids, adults and older people who might not be able to come to our clinic.
Schedule an Appointment
We are one of the physiotherapy clinics in Gulberg Lahore. Our team is really good at what they do. We use methods that are based on evidence. We want to help kids develop movement habits and prevent problems. We focus on education, prevention and long-term results.
If you have noticed that your child is slouching, complaining of neck or back pain or spending much time on screens you should do something about it. Come see us at PhysioResource and let us help your child.
Contact us
Physio Resource
Phone No: 0304-4283442
Address: 93-A1, Gurumangat Road, Gullberg, III Lahore
About the Author
Dr. Ahmad Bilal, DPT, MS-NMPT
Dr. Ahmad Bilal is an experienced physiotherapist who specializes in helping kids with posture problems. He is passionate about helping kids develop movement habits.
Updated: June 2026
FAQs
Q1. Can much screen time cause posture problems in kids?
Yes it can.
Q2. What is Tech Neck in kids?
Tech Neck is when kids get neck strain and poor posture from looking down at devices for long.
Q3. How much screen time is too much during summer holidays?
If kids are using devices for hours on end without taking breaks that is much.
Q4. Can physiotherapy help fix posture in kids?
Yes it can.
Q5. Does PhysioResource offer physiotherapy for kids in Gulberg Lahore?
Yes we do.
Q6. Do you have physiotherapists?
Yes we do.
Q7. Do you offer physiotherapy at home in Lahore?
Yes we do.
Q8. When should parents get help, for posture issues?
If poor posture is persistent or causing pain parents should get help.
