Back-to-School Tips from a Chiropractor


Summer really flew by in the blink of an eye. The school year has started for some and is quickly approaching for many others. While we think of kids going back to school, people of all ages are going back-to-school this time of year. 

In the chaos of finding all the school necessities, you might forget to consider a few things. Things like choosing the “right” book bag, the best positions when sitting for a long time, and the importance of sleep. Don’t worry, though, Active Health KC can help ensure you don’t forget the important items outside of pencils and notebooks. Here are a few back-to-school tips from a chiropractor for people of all ages. 

Choose the “right” bag and wear it properly

While there’s no such thing as the perfect bag, there are features to consider when picking out a school bag. The superhero backpack or the one covered in flowers look nice but usually lack proper support, leading to back, shoulder, or neck pain, no matter what grade you’re in. Look for a bag with wide, padded straps and one that isn’t too big or too small for your body. 

You also need to make sure the bag is being worn properly to avoid pain or injury as well. Straps should be worn on both shoulders, so the one strap bags aren’t the best, no matter how cool they look. Adjust the straps so that the bag is snug on your back, and there is little impact on the lower back when walking. Don’t carry all of your books in your bag either; it shouldn’t be heavier than 10-15% of your body weight. 

Figure out a few comfortable seated posture positions for long periods of time

No matter what grade you’re going into, you’ll be sitting for long periods of time in class and studying. Therefore, you should try to maintain posture positions that work to reduce pain or injury. Try keeping your feet flat on the floor and your back flat against the back of your chair. While slouching is inevitable, try to avoid doing it for a long time to avoid back pain and discomfort. Figure out some stretches that you can do while seated for a long time to help as well. This can be helpful whether you’re in school or working a desk job. 

Prioritize getting plenty of sleep

With busy schedules during the school year, sleep is often put on the back burner, especially when you need to pull an all-nighter to study for a test. However, sleep is incredibly important for optimal body and brain function. Make getting close to 8 hours of sleep a priority to be alert for class and perform your best in your extracurriculars. Prioritize sleep this school year as much as doing your best in the classroom since they go hand-in-hand.

Many phones will allow you to set your sleep schedule or focus. Your phone will then give you an alert when it’s time to start preparing your mind and body for bed based on how long you’d like to sleep and when your alarm is going to wake you up.

As you prepare yourself or the kids for the school year, keep these tips in mind. Along with these tips for staying healthy as we all head back-to-school, scheduling appointments with a chiropractor like myself can help you maintain optimal physical and mental health and function all school year. “Chiropractic care” might be what you’re missing on your back-to-school checklist, so call to learn more or schedule your first appointment online.