Correcting Posture During Growth Spurts | Why Teenagers Need Spinal Care NOW

During puberty, changes in spinal curvature and muscle development occur more rapidly, this is the time when the body is taking its final shape and structure. Lack of proper attention to posture can make teens more prone to slouching, forward-head posture, and even scoliosis. These issues can harden into long-term problems.

Early Warning Signs
Parents and teens should watch for uneven shoulders, back pain, or a visible slouch. These subtle signs can indicate growing postural imbalances.
Teenage girls tend to round their shoulders post the development of secondary sexual characteristics. While not immediately problematic, this often leads to pain and postural issues later in life, typically around age 50.
Due to prolonged sitting for studies, psoas does become tight impacting flaring the feet out and walking.

Long-Term Impact
Left uncorrected, poor posture can lead to chronic pain, reduced mobility, and joint issues in adulthood. Thankfully, adolescence is also a prime time for correction — when the spine is still flexible and responsive.

What Helps
Yoga Asanas dominant in thoracic backbends, Supta Virasana, and Supta Baddha Konasana help in spinal alignment.

Pranayama and Shavasana help to improve focus and concentration.

Sports like boxing and swimming are excellent choices as they promote balanced muscular engagement on both sides of the body, while activities like skating (especially for girls) may negatively impact knee alignment and should be limited.

Avoid gym workouts during adolescence, as early muscle strengthening can reduce flexibility and potentially affect height.

Ergonomic screen setups where the student is able to maintain eye-level screen or book positioning help prevent neck strain.


Good posture today sets the foundation for a healthy spine tomorrow. A few simple habits can ensure teens grow up strong, balanced, and pain-free.

Article by Ramya Siddamsetty