Back to School - Health and Safety Checklist (Correct Posture)

Back to School - Health and Safety Checklist (Correct Posture)

Attention all parents, we are slowly approaching summer end, soon our youngsters will go back to school! For many families this means back to schedules and getting the kids ready for another exciting school year. This transitional time can sometimes causes unwanted stress not only for parents but for kids too!

Lets take a look at some chiropractic tips to help make this back to school season a healthy and happy one for the whole family.

3 main tips from your local chiropractor to ensure healthy spine for your child.

#1 Use Your Backpack Correctly

You will not always be able to ensure your child is carrying their backpack, as ergonomically as possible – but by purchasing a backpack that is designed to be as comfortable as possible, you can counteract a lot of the negative effects that improper backpack use can create.

Here are some tips on what to look for when buying a backpack for your child:

  1. Ensuring the right size – make sure the backpack is no wider than their chest and no lower than their low back (lumbar spine), shall not hang more than 4 inches below waistline.
  2. It has a mouldered frame that can adapt to the contours of the spine and back musculature.
  3. It is built with lightweight materials, with the inclusion of wide two padded straps
  4. It has multiple compartments that allow for easy packing and weight distribution. The weight of your child’s backpack should be no more than 10% of your child’s weight when packed. The heaviest items in the backpack should be positioned as close to the spine as possible.

#2 Sit Up Straight Young Man (or Young Lady) – Posture Advice

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#3 Please remember: There is a Proper Way to Read (and Look at a Tablet or Laptop).


Correct posture and chiropractic health go hand in hand. Back problems are common in adults who neglect the practice of good posture during their younger days.

It is important to teach your kids the proper way to have good posture as early as possible. When sitting at a desk, feet should stay flat on the floor, shoulders back, and the head over the top of the neck and shoulders.

If your kids use a tablet or computer as learning material, remember to place the electronics in a stand that tilts towards them. That way, the head isn’t leaning over the shoulders.

To assist with good spine development, equip your kid’s home study with ergonomic desks and chairs.

Kids Need Sleep, Rest and Mindfulness

With packed school and after-school schedules, sleep can often take the back seat. Sleep is our body’s time to heal and repair from the stresses of daily life. If your child is not getting enough sleep their body and brain function can suffer.

To help ensure your child is getting enough rest, stick to the same bedtime routine every night so there is less trouble waking up early for school during the week. Also limiting screen-time 2 hours before bed can help your child naturally produce enough of the sleepy time hormone, melatonin, for deeper sleep. Keeping the home cool helps promotes the body’s preparation for restful sleep. Lastly, think about teaching kids about Mindfulness.

It is a powerful tool that can empower students to deal with upcoming exam-related stress and anxiety. It helps them decenter from difficult emotions, feel calmer, and see the exam as a less threatening experience. 

More about Mindfulness for kids you will read here.

Share this information to all parents. A healthy, properly functioning spine is important to give children a healthy start in life.

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