It’s that time of year again — students are heading back to the classroom. Here are a few back-to-school wellness tips to help you maintain your child’s health throughout the school year:
Book stand
Encourage your child to avoid hunching over their reading materials, which can strain their neck and back. Instead, help them set up their books or devices at eye level using:
- Adjustable music stand
- Standing desk
- Book stand
- Even a few extra books to prop up their materials.
Proper desk setup
Ensure your child’s study area promotes good posture. Their desk and chair should be ergonomically designed, with the chair supporting their lower back and their feet flat on the floor. The desk height should allow their elbows to be at a 90-degree angle while typing or writing. An ergonomic setup helps prevent strain and supports better concentration.
Micro breaks
Remind your child that breaks don’t have to mean screen time. Encourage 1-3 minute breaks where they can stand up, do air squats, stretch their neck, or walk around.
Multiple short breaks (1 minute every 15 minutes) are more effective than one long break. These micro breaks can boost focus, productivity, and reduce the negative effects of prolonged sitting, like poor circulation and discomfort.
Backpacks
Even with cushioned shoulder straps, bad posture can still lead to back problems. Make sure your child’s backpack has a hip strap to help distribute weight more evenly and avoid unnecessary strain on their shoulders and spine.
Nutrition
Make sure your child’s snacks and drinks fuel their day. Smoothies are a great way to pack in nutrition, especially when combining proteins, healthy fats, and carbs.
- Protein powders are great for smoothies, but make sure to add fats like nut butters (peanut, almond, cashew) to help absorb the protein properly. They also slow down carb release, providing sustained energy throughout the day.
- Watch out for too much fruit in smoothies—it’s healthy but high in sugar, which can cause an energy spike followed by a crash.
Sleep, sleep, sleep
Make sure your child gets enough sleep. No matter how much schoolwork or extracurriculars they have, rest is essential for brain power, focus, and overall health. Help them stick to a sleep schedule to ensure they’re at their best.
Chiropractic check-ups
Carrying heavy backpacks, sitting for extended periods, and poor posture can lead to spinal misalignment. Regular chiropractic check-ups at Hosmer Chiropractic Health can help keep your child’s spine healthy and properly aligned throughout the school year, reducing discomfort and promoting better posture.