As summer winds down and backpacks come back out, many families are preparing for the busy school year ahead. While new shoes, sharpened pencils, and healthy lunches are often top of mind, your child’s physical health — especially their spine and posture — deserves just as much attention. As chiropractors, we see many school-related aches and pains that could have been prevented with just a few simple habits. Here are our top back-to-school tips:
1. Choose the Right Backpack
A heavy, poorly fitted backpack can put unnecessary strain on your child’s back, shoulders, and neck.
Look for wide, padded straps and adjust them so the pack sits evenly across the back, not sagging low.
Keep weight under 10–15% of body weight. For example, a child who weighs 80 pounds shouldn’t carry more than 8–12 pounds.
Encourage kids to wear both straps, not just one, to distribute the load evenly.
2. Create an Ergonomic Homework Station
With more screen time and homework, posture matters.
Chairs should allow feet to rest flat on the ground, with knees and hips at 90 degrees.
The top of the screen should be at or just below eye level.
Encourage breaks every 30–40 minutes to stretch and reset posture.
3. Prioritize Healthy Sleep Habits
A growing body and brain need rest to perform at their best.
Elementary-aged kids: 9–12 hours per night
Teens: 8–10 hours per night
4. Fuel Their Body and Brain
Nutrition plays a big role in spinal health and energy levels.
Pack balanced lunches with protein, whole grains, fruits, and veggies.
Keep hydration in mind — water over sugary drinks helps with concentration and muscle function.
Here’s a LINK to an article on nutrition ideas for kids
5. Stay Active Beyond the Classroom
Sitting all day can leave muscles stiff and joints sore.
Encourage after-school activities that get kids moving: sports, biking, swimming, or just active play outside.
Daily movement helps with posture, balance, and overall mood.
6. Limit after school screen time
While technology is part of modern learning, too much screen time can negatively impact posture, sleep, and mood.
Set boundaries around recreational screen time, especially before bed.
Encourage “unplugged” activities such as reading, playing outside, or family games.
Remind kids to take movement and posture breaks when using devices.
Back-to-school is an exciting time, and taking a few steps now can set your child up for a healthy, pain-free year. If you have questions about posture, backpacks, or growing pains, don’t hesitate to reach out — we’re here to support your family’s health every step of the way.