Back to School, Back to Routine—and Back to Taking Care of Your Spine

There’s something about back-to-school season that feels like a reset for the entire family. Summer vacations are winding down, the kids are heading back to class, fall sports are starting, and—maybe most importantly for parents—life finally gets back on a schedule.

It’s also a great time to get everyone back into healthy routines, including taking care of your spine and musculoskeletal health.

Parents: Now That the Kids Are Back in School, Don’t Forget About You

Summer is fun, but it can also throw routines completely out the window. Vacations, camps, late nights, changing work schedules and constantly running kids from one activity to another can make it easy to put your own health on the back burner.

Once school starts, there is usually a little more structure to the week. That makes August and September a great time to get back to the things you may have neglected over the summer.

If you’ve been putting off dealing with that nagging neck pain, low back stiffness or headaches—or you simply haven’t been keeping up with your normal care—back-to-school season can be your reminder to get yourself back on the schedule, too.

Think of it as a fresh start for the whole family.

Kids: Backpacks Can Be a Pain—Literally

Backpacks seem harmless, but when they’re overloaded or worn incorrectly, they can contribute to back, neck and shoulder pain in children and teenagers. The American Academy of Pediatrics recommends choosing a properly sized backpack with two broad, adjustable shoulder straps and keeping the load as light as possible.

A few simple habits can make a big difference:

  • Use both shoulder straps. Carrying a backpack over one shoulder creates uneven loading.
  • Keep it close to the body. Adjust the straps so the backpack sits snugly against the back rather than hanging low.
  • Put heavier items closest to the body and use compartments to distribute the load.
  • Clean it out regularly. Kids have an amazing ability to accumulate an entire semester’s worth of unnecessary items in about three days!
  • Pay attention to posture. If your child has to lean forward to carry the backpack, it’s a good sign the load needs to be reduced.

And don’t automatically dismiss complaints of back pain as “growing pains.” Sports, falls, unusual strain, heavy backpacks and even being overly sedentary can contribute to back discomfort in children and teenagers.

From Summer Freedom to Sitting All Day

Another big change when school begins is the amount of sitting kids suddenly do.

They go from swimming, playing outside, traveling and generally being more active during summer to spending hours sitting in classrooms, followed by homework, computers, tablets and phones.

Long periods in one position can contribute to stiffness and poor postural habits. Encourage kids to move whenever they get the opportunity, take breaks from screens and homework, and stay physically active outside of school.

Fall Athletes: The Season Is Just Getting Started

For student-athletes, back to school also means football, soccer, volleyball, cross-country, golf and other fall sports are kicking into high gear.

The transition from summer into daily practices, conditioning, games and tournaments can put significantly more stress on muscles and joints. Young athletes can experience everything from strains and sprains to overuse injuries and back pain, particularly as training volume increases.

That’s why athletes shouldn’t wait until an ache becomes an injury that keeps them out of the game.

If your young athlete develops pain, stiffness, limited movement or an injury during the season, getting it evaluated early can help determine what’s going on and what treatment or rehabilitation is appropriate. We can also help athletes work on mobility, flexibility, strength, mechanics and recovery to help keep their bodies prepared for the demands of their sport.

The goal isn’t just treating injuries—it’s helping athletes stay healthy enough to keep doing what they love.

Make Back-to-School Season a Healthy Reset

New teachers. New schedules. New sports seasons. New routines.

Back-to-school time is already a fresh start, so why not make it a fresh start for your family’s health as well?

For parents, that might mean finally taking care of the neck or back pain you’ve been ignoring all summer. For students, it might mean checking backpack habits, improving posture and staying active. And for athletes, it means addressing injuries early and taking care of their bodies throughout the season.

At All Star Chiropractic, we’re here to help the entire family move better, feel better and stay active throughout the school year.

The backpacks are packed, the schedules are set, and school is back in session. Make sure taking care of yourself is on the schedule, too.

 

Dr. Bob Coppola
All Star Chiropractic