Help your child start the school year strong! Discover 4 essential back-to-school health tips from posture to backpacks, sleep, and immune support. Learn how chiropractic care can help.
Back-to-School Health Tips: How to Keep Your Child Pain-Free and Thriving
As the new school year approaches, students are gearing up for packed schedules, earlier mornings, and heavier backpacks. While it's an exciting time, it can also bring physical and mental stress—especially for growing kids and teens.
To ensure your child has a healthy and pain-free school year, follow these chiropractor-approved tips:
1. Choose the Right Backpack to Protect the Spine
Backpacks can contribute to back pain if they’re not properly fitted or overloaded. Here’s what to look for:
- Wide, padded shoulder straps for even weight distribution
- A snug fit with both straps worn (not just one)
- A weight limit of no more than 10-15% of your child’s body weight
An improperly worn or heavy backpack can strain the spine, leading to posture problems and discomfort. Encourage your child to pack only essentials and use lockers when possible.
2. Boost Immunity to Fight Germs at School
New school environments mean exposure to new germs. Strengthen your child’s immune system by:
- Eating a balanced diet rich in fruits, vegetables, and whole foods
- Staying hydrated throughout the day
- Practicing proper hand hygiene
Good nutrition is one of the most powerful tools to help your child avoid sick days and stay energized in class.
3. Support Healthy Posture During Long School Days
Sitting at a desk for hours can lead to poor posture and back or neck pain. Teach your child to:
- Sit with feet flat on the floor and back straight
- Keep shoulders relaxed and screens at eye level
- Take frequent breaks to move and stretch
We also recommend reviewing our seated workstation tips for more ergonomic advice—especially helpful for students doing homework or using screens at home.
4. Prioritize Sleep for Growth and Brain Function
Sleep is vital for physical development, mental focus, and mood regulation. Children and teens should get at least 8–10 hours of sleep per night. Create a routine by:
- Sticking to a consistent bedtime—even on weekends
- Avoiding screens 1–2 hours before sleep
- Keeping the room cool and dark
A well-rested child is more alert, happier, and better prepared to handle the challenges of a school day.
Is Your Child Complaining of Back or Neck Pain?
If your child is already experiencing discomfort from poor posture, backpacks, or other school-related stressors, chiropractic care can help. We specialize in helping kids and teens move better, feel stronger, and live pain-free.
Call Shaw Spine & Sport today to schedule an appointment and set your child up for success this school year!
