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Body in Balance Chiro

Back-to-School: Ensuring Your Child’s Spine Health

As the summer winds down and the back-to-school season approaches, it’s time to start thinking about your child’s spinal health. From heavy backpacks to long hours of sitting, the school environment can pose several challenges to maintaining a healthy spine. Here are some tips to ensure your child starts the school year with a healthy spine.



1. Choose the Right Backpack

One of the biggest contributors to back pain in children is carrying a heavy backpack. Here’s how to select and use a backpack that promotes spinal health:

  • Lightweight Material: Choose a backpack made of lightweight material to avoid adding unnecessary weight.

  • Padded Straps and Back: Ensure the backpack has padded shoulder straps and a padded back for comfort and support.

  • Two Straps: Encourage your child to use both shoulder straps to distribute the weight evenly.

  • Proper Size: The backpack should be appropriate for your child’s size, not too large or too small.

2. Pack Light

Help your child pack their backpack with only the essentials. A good rule of thumb is that a backpack should not weigh more than 10-15% of your child’s body weight. Organize the heaviest items closest to the back and use all compartments to distribute the weight.

3. Maintain Good Posture

Teaching your child to maintain good posture can help prevent back and neck pain. Here are some tips:

  • Standing: Encourage your child to stand up straight with their shoulders back and their weight evenly distributed on both feet.

  • Sitting: Make sure your child sits with their back against the chair, feet flat on the floor, and knees at a 90-degree angle. Avoid slouching or leaning forward.

4. Encourage Physical Activity

Regular physical activity is essential for maintaining a healthy spine. Encourage your child to participate in sports, play outside, or engage in other physical activities. Exercise helps strengthen the muscles that support the spine and improve overall posture.

5. Create an Ergonomic Study Space

An ergonomic study space can help your child maintain good posture while doing homework. Here are some tips:

  • Desk and Chair: Use a desk and chair that are the right height for your child. The desk should be at elbow height when they are seated.

  • Screen Position: The computer screen should be at eye level to avoid straining the neck.

  • Frequent Breaks: Encourage your child to take regular breaks to stand up, stretch, and move around.

6. Schedule Regular Chiropractic Check-Ups

Regular chiropractic check-ups can help ensure your child’s spine is healthy and aligned. A chiropractor can identify and address any issues before they become serious problems. Chiropractic care can also help alleviate any pain or discomfort your child may experience from carrying a backpack or sitting for long periods.

At Body In Balance Chiropractic & Wellness Center, we’re committed to supporting your child’s health and well-being. Our experienced team provides gentle and effective chiropractic care tailored to the needs of young patients. Contact us today to schedule a back-to-school check-up for your child. Call or Text 360-718-2346.


Let’s work together to ensure your child has a healthy and successful school year!

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