As the school year kicks off, parents and students are busy preparing for a fresh start. Amidst the excitement of new books, uniforms, and schedules, one essential aspect often gets overlooked: spinal health. With long hours spent carrying heavy backpacks, sitting at desks, and using screens, children and teenagers are increasingly at risk of developing poor posture and spinal issues.
At Wynyard Chiropractic, we believe in setting kids up for success—both academically and physically. This aligns with the Australian Chiropractors Association (ACA) Back to School campaign, which highlights the importance of spinal health for students. Here’s how you can help support your child’s spinal health this school year.
1. The Backpack Check: Is It Too Heavy?
Improper use of a backpack, especially one that’s too heavy or worn incorrectly, can lead to poor posture. Children’s spines are still developing, and carrying excessive weight or carrying it unevenly can cause strain on their back and shoulders. This strain can lead to long-term musculoskeletal issues. The ACA recommends:
- Only pack essentials to lessen the load—use school lockers if available.
- Choosing a backpack with wide, padded straps and an ergonomic design.
- Ensuring the weight is no more than 10% of the child’s body weight.
- Encouraging them to wear both straps to evenly distribute weight.
- Packing heavier items closest to the back and ensuring all zippers are fully closed.
- Securing the sternum and waist straps (they’re there for a reason).
- Reducing the time spent wearing the backpack to no more than 30 minutes at a time.
2. The Desk Setup: Homework Without the Hunch
With school comes homework, and that means more time spent sitting.
- Setting up a comfortable, well-lit workspace with a chair that supports the lower back.
- Encouraging them to sit upright with feet flat on the floor and shoulders relaxed.
- Taking breaks every 30-40 minutes to stand up and stretch.
3. Screen Time & “Tech Neck” Prevention
Screens, computers, and smart devices are commonly used in classrooms for learning purposes these days.
It is important to monitor recreational screen time and try to reduce this to two hours a day, or at least maintain a balance between screen activities and non-screen-related activities.
When they do use their devices outside of the classroom and for leisure, remind them to maintain good posture. Prolonged screen time often leads to excessive slouching or hunching over devices, resulting in symptoms of ‘tech neck.’ Tech neck is where the neck and upper shoulders become strained from constantly looking down at screens, and can create long term structural and degenerative changes to the spine.
Encouraging regular breaks, promoting good posture, and ensuring balanced screen time with physical activities are important strategies to protect your child’s spinal health.
4. Encouraging Movement Throughout the Day
Physical activity is crucial for spinal health. Many kids spend hours sitting at school, so help them stay active by:
- Encouraging daily physical activity, such as sports, swimming, or dance.
- Promoting active commuting—walking, cycling, or scootering to school where possible.
- Adding stretching or mobility exercises to their routine (feel free to ask us for help here!)
5. Nutrition for Growing Spines
Maintaining a nutritious diet is important at any age, but especially for growing and developing children.
Eating a balanced, healthy diet filled with lots of fruit, veggies, and water is essential to keeping kids alert in the classroom and active in the playground. Children are in a phase of rapid growth and development. Proper nutrition provides the essential nutrients (like proteins, carbohydrates, fats, vitamins, and minerals) needed for the healthy growth of bones, muscles, and organs.
Studies have shown that good nutrition is also linked to better performance in school. Children who eat balanced meals regularly are more likely to have better focus, higher energy levels, and improved academic outcomes.
6. Regular Chiropractic Check-Up
Checking your child’s posture in the classroom, the placement of their backpack, and ensuring they are practising positive daily habits such as reducing screen time and getting regular exercise are key to maintaining your child’s health and wellbeing, not just for the back-to-school season but all year round!
If you’re concerned about your child’s spine or any other back-to-school-related activities, give us a call to book in an appointment!
We can provide guidance and assistance on getting back to school ready, including tips on how to maintain spinal health and overall wellness.
Set Your Child Up for a Healthy School Year
Good spinal habits start young! By taking proactive steps, you can help your child maintain good posture, prevent pain, and support their overall well-being. If you’d like more guidance, book a spinal health check-up at Wynyard Chiropractic! You can call the clinic on 02 9235 2464.
For more information, visit the Australian Chiropractors Association Back to School campaign: www.chiro.org.au/campaigns/backtoschool
Here’s to a strong and healthy school year ahead!