Back to School: Prioritising Spinal Health for Kids

January 22, 2025

As the school bell rings and students return to the classroom, it’s not just pencils, books, and uniforms that need attention. Your child’s spinal health is equally, if not more important. School routines, like carrying heavy backpacks and sitting for long periods, can affect a child’s posture and health. Much can be done to cultivate healthy spinal habits to combat this.

Backpack: Pack Smart, Carry Right

Backpacks are essential for school, but improper use can lead to poor posture and long-term musculoskeletal issues. Children’s spines are still developing, so carrying a heavy or uneven load can strain their back and shoulders. Tips for managing this risk include:

• pack only essentials to reduce weight and use school lockers if available,
• place heaviest items closest to the spine and ensure all zips are securely closed,
• use both shoulder straps, along with the sternum and waist straps for even weight distribution,
• limit the time spent wearing a backpack to 30 minutes at a stretch.

Posture: Sit Right, Stay Strong

 

Unfortunately, kids spend hours sitting at desks as part of schooling and good posture is critical for spinal health. Poor sitting habits can lead to discomfort and long-term spinal issues. Encourage

your child to:

• keep their head in a neutral position, aligned with the torso,
• sit up straight with their back supported by the chair and elbows close to the body at an open angle of 90-120 degrees,
• maintain knees at a 90-degree angle, with feet flat on the floor and legs uncrossed.

These easy habits help children avoid unnecessary strain and support their overall well-being.

Screen Time: Balance is Key

Prolonged use of devices leads to ‘tech neck’ in both adults AND children. This is especially concerning for a child’s growing body. Excessive slouching or hunching over devices can lead to chronic musculoskeletal disorders. But with screens becoming integral to learning and leisure, what’s the best way to manage this to keep kids healthy?

The simple answer is that managing screen time is more important than ever:

• limit recreational screen time to two hours per day and balance it with active, non-screen activities,
• encourage regular breaks from devices to stretch and move around,
• remind kids to maintain good posture while using screens to prevent strain on their neck and shoulders.

Exercise: Move for a Healthy Spine

Physical activity is vital for a child’s overall growth and spinal health. It strengthens the muscles that support the spine. It also helps bones grow healthy and prevents obesity which can put extra stress on the spine.

How to Encourage Regular Exercise:

• ensure kids get at least 60 minutes of physical activity daily,
• incorporate a mix of activities, including stretching, strength training and aerobic exercises,
• encourage participation in sports, outdoor play or activities like walking and cycling.

Exercise boosts blood circulation, delivering essential nutrients and oxygen to spinal tissues, which aids in their maintenance and repair.

The Path to a Healthy School Year

By following these guidelines parents can empower children to develop lifelong habits that promote spinal health. Let’s make this school year not just about academic growth but also about fostering a healthy body and mind for our kids.

Our chiropractors are qualified to give advice on your child’s posture and well-being, book a consultation with our qualified chiropractors.
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