Back to School Basics

Kids are headed back to school next month and most families are in the crazy midst of back-to-school planning - from shopping for new supplies to finishing up those summer homework assignments. One thing that may not be on most families' back-to-school to-do lists is how to ensure a healthy start to the school year.
 
The shift from summer schedules (or lack thereof) to a more regimented school schedule can be tough on our kids. So, there's never been a better time to ensure a smooth and strong return to school for your children. Here are two simple things you can check off your list to set up your student for a successful new school year:  

When a backpack is worn correctly, a student's head/ears are properly aligned with their shoulders, hips, and heels. With this form, a student's spine and neck are supported helping prevent soreness.

1. CHOOSE THE RIGHT BACKPACK & WEAR IT CORRECTLY
An ill-fitting, incorrectly worn or overweight backpack can be a precursor to spinal issues, contribute to bad posture, and even worsen existing problems.

Below are a few pointers to follow when shopping for a new backpack: 

• Select a backpack with wide, padded shoulder straps. 
• The backpack should be worn with the straps over each shoulder. 
• Straps should be adjusted evenly on each side so that the bottom of the backpack is about 2 inches above your child’s waist. 
• Total backpack weight should not exceed 10% of your child’s body weight. 
• Pack heavier items closest to your child’s back.
• Avoid leaning forward to compensate for the weight of the backpack.

2. PRACTICE PROPER CLASSROOM POSTURE
Proper posture: we know it’s important but most of us, especially children, do not consciously think about posture throughout the day. Correct posture plays a significant role in not just how we present ourselves to the world, but it can have significant effects on our overall health. How? Our spine surrounds and protects our spinal cord which is the most important part of our nervous system. Without proper spinal alignment, the nervous system can become compromised which can lead to a variety of different symptoms throughout the body.
 
Here are 5 ways to support proper posture:

1. Place both feet flat on the floor.
2. Shoulders should be relaxed (not scrunched up to the ears).
3. Sit with their back against the back of the chair.
4. Ears should be over their shoulders and chin tucked slightly down.
5. Keep screens at eye level.

 
On average, U.S. students spend at least four and half hours sitting during the school day. For kids ages 8-18, an additional seven hours a day is spent in front of a screen. Combine the sitting at school and in front of a screen with driving to school, doing homework, and eating meals, kids are sitting 85% of their waking hours*! 
 
Our bodies are not designed to sit for that many hours in a day and the toll it’s taking on our spines is often manifesting itself as neck pain, sore muscles, mid-back pain, headaches, among other issues. 
 
Proper posture, in addition to spinal maintenance through regular exercise and chiropractic adjustments, can help mitigate these risks and prevent future issues. Together, they can ensure a strong, healthy, and confident start for your student this school year! 

By Dr. Kevin Clark
 
*Source: 2010 survey by Kaiser Family Foundation – Generation M2: Media in the Lives of 8-18 Year Olds