A Healthy Back-to-School Plan

As summer winds down, many families begin shopping for supplies and organizing calendars. However, preparing children for school involves more than buying notebooks, shoes and lunch containers.

The transition back to school brings major changes to a child’s daily routine. Bedtimes become earlier, mornings become busier and children spend more time sitting at desks, using computers and carrying backpacks. Sports, homework and extracurricular activities can quickly fill the remaining hours.

Taking a gradual, balanced approach can help children begin the school year feeling rested, organized and physically prepared.

Restore the School Routine Gradually

Moving suddenly from relaxed summer days to early school mornings can be difficult for the entire family.

Begin shifting bedtimes and wake-up times earlier before school begins. Small adjustments are often easier than trying to change the entire routine the night before the first day. A consistent evening routine, with time to prepare clothes, lunches, and school bags, can also make mornings less stressful.

Children’s schedules can become crowded quickly, so remember to protect time for:

• Adequate sleep

• Regular meals

• Physical activity

• Homework and reading

• Family time

• Unstructured downtime

Not every hour needs to be filled. Children need opportunities to rest, play and recover from their responsibilities.

Keep Growing Bodies Moving

After an active summer, returning to the classroom may mean considerably more sitting. Children may also spend additional time doing homework, gaming or using phones, tablets and laptops.

Encourage children to change position and move regularly. Outdoor play, walking, cycling, sports and active family time can help balance the hours spent sitting.

A homework space should also fit the child as well as possible. Their feet should be supported, frequently used materials should be within easy reach, and the screen should be positioned so they do not continually bend their neck downward.

Remind children that there is no single “perfect” posture they must hold all day. Comfortable support, regular movement and changing positions are all important.

Choose and Pack Backpacks Carefully

A backpack may be used almost every school day, making proper fit and use especially important.

Choose a lightweight backpack that is appropriate for your child’s size. The bag should not extend far above the shoulders or hang well below the waist. Wide, padded and adjustable shoulder straps can make the backpack more comfortable, while a waist or chest strap may help keep it close to the body.

When packing the bag:

• Place heavier items closest to the child’s back.

• Use the compartments to distribute items evenly.

• Remove unnecessary books, toys and supplies regularly.

• Encourage children to carry only what they need that day.

Both shoulder straps should be worn, rather than carrying the backpack over one shoulder. Adjust the straps so the bag sits comfortably and does not swing or pull the child backwards.

Children should also learn to lift their backpacks carefully. Rather than bending and twisting at the waist, they can face the bag, bend their knees and use both hands to lift it.

Watch for Signs of Discomfort

Children do not always mention physical discomfort, particularly when they are busy or excited about returning to school.

Parents may notice that a child:

• Frequently rubs their neck or shoulders

• Complains about headaches, back pain or neck pain

• Leans forward while carrying a backpack

• Has red marks from backpack straps

• Avoids carrying their school bag

• Appears uncomfortable after homework, sports or screen use

Persistent pain, weakness, numbness, tingling or pain following an injury should not be ignored. Speak with an appropriate healthcare professional for guidance.

How Chiropractic Care May Help

The beginning of the school year can be a useful time to pay attention to how a child’s body is handling changes in routine and activity.

A chiropractor can assess posture, joint movement and common musculoskeletal concerns involving the back, neck and other areas of the body. The chiropractor can also discuss backpack fit, homework ergonomics, activity habits and age-appropriate ways to support comfortable movement.

Care should always be based on the child’s individual needs, health history and assessment.

At Colasanti Chiropractic, we are happy to answer parents’ questions and help families determine whether a chiropractic assessment may be appropriate for their child.

To schedule an appointment, please call Colasanti Chiropractic at 519-258-8544.