Get Your Kids Back to School Ready

Setting Your Child Up for a Healthy School Year

As kids head back to school, their daily routines quickly fill with heavy backpacks, long hours of sitting, and increased stress on their growing bodies. At Advanced Spine & Movement Center, I know how these small stressors can add up over time, leading to poor posture, muscle imbalances, and even recurring pain. The good news? With a few proactive steps, parents can help their kids start the school year strong, healthy, and ready to succeed.

Backpack Ergonomics: Lighten the Load

One of the biggest contributors to back and shoulder pain in children is improper backpack use. A backpack that’s too heavy, too low, or carried on one shoulder can strain young spines. Parents can help by:

• Making sure the backpack weighs no more than 10–15% of the child’s body weight.

• Choosing a bag with wide, padded straps and ensuring both straps are worn.

• Adjusting the backpack so it sits snugly against the upper back.

A small adjustment in how your child carries their books can make a big difference in their posture and long-term spinal health.

Posture and Daily Movement

Kids spend a lot of time sitting — in class, doing homework, and on devices. Parents can encourage healthy habits by:

• Reminding children to sit upright, with feet flat on the floor and shoulders relaxed.

• Building in “movement breaks” every 30–45 minutes for stretching or walking.

• Encouraging outdoor play and sports to strengthen their core and improve balance.

These small shifts can help prevent the rounded shoulders and forward head posture that are so common in school-aged kids.

Nutrition and Healthy Routines

Healthy eating and regular sleep schedules give children the fuel they need to perform physically and academically. Parent’s pack a balanced lunch full of protein, whole grains, and fresh fruits and vegetables. Limiting sugary snacks and late-night screen time also improves focus, energy, and overall well-being.

Why a Back-to-School Checkup Matters

Chiropractic care isn’t just for adults — kids benefit, too. A checkup at Advanced Spine & Movement Center can help identify postural issues, spinal misalignments, or muscle imbalances before they turn into long-term problems. With personalized care, I work with families to create healthy habits, provide ergonomic guidance, and keep kids moving at their best.

Key Takeaways

• Parents play a key role in setting healthy habits for their kids.

• Backpack ergonomics, good posture, and daily movement prevent unnecessary strain.

• Balanced nutrition and rest support physical growth and learning.

• A chiropractic checkup ensures your child is aligned, balanced, and school-ready.

Schedule a Back-to-School Visit

Start the school year off right by scheduling a back-to-school spinal checkup at Advanced Spine & Movement Center. Together, we can help your child stay healthy, active, and pain-free — so they can focus on what matters most: learning, growing, and thriving.

📅 Book your child’s appointment today and give them the foundation for a strong, healthy school year.