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Back to School: 3 Essential Spine Safety Tips



With the back-to-school season upon us, there’s an exciting buzz of fresh starts. Parents and students dive into preparations, armed with shopping lists and expectations of new routines. Whether you’re a parent guiding your child through their first day or a student embracing a fresh chapter, the excitement is often mixed with a touch of overwhelming.

This article shines a light on three crucial chiropractic tips that are beneficial for everyone, not just students. As we journey through the school year, maintaining emphasis on spinal health contributes to wellness for every age.

Join us all month for back-to-school spinal health tips that, though simple, can often be overlooked with the hustle and bustle of a new school year.


Tip 1: Get the Smart Backpack

Whether today’s backpacks are stuffed with laptops, iPads, or traditional textbooks, the emphasis remains on protecting our spines. When gearing up for school, the kind of bag one chooses is paramount. Opt for bags with wide, padded straps to fend off potential shoulder or back strain. Encourage consistent load distribution and the use of both straps, even if it’s just for a lightweight item like a phone.


Minimized Strain: Carrying a heavier bag on one side can cause a person to lean to the opposite side to counterbalance the weight. Distributing weight evenly in a bag can help reduce the strain on any single muscle group. Uneven loads can lead to fatigue, stress, and an increased risk of injury.


Reduced Risk of Injury: When weight is disproportionately loaded on one side, there’s an increased risk of shoulder, neck, and back injuries. Balanced loads spread the pressure, reducing the chances of overburdening and injuring one side.


What and How you Pack: Ensure your bag is free from unnecessary items, aiming for it to weigh no more than 10-15% of your body weight. When lifting, always bend at the knees and use your legs, avoiding strain from the waist. Additionally, arrange your belongings so that heavier items sit at the bottom and near the center.


Tip 2: Get Sole Support

As the back-to-school season rolls in, so does the allure of new fashion - especially those stylish shoes! But even trendy shoes can unintentionally invite back, leg, and knee pains. While it’s tempting to prioritize style, kids, and adults must pick shoes that emphasize comfort and support, especially if worn for prolonged durations.

Shoes aren’t just an accessory; they’re foundational for spinal health. Proper footwear becomes vital as families navigate the new school routines – darting between classes, diving into physical education, or dashing into extracurriculars. Here’s why prioritizing supportive shoes is a game-changer for spine wellness during back to school:


Standing Posture: Our feet are the foundation of our posture. When shoes lack proper support, they can lead to problems like flat feet or overpronation. These issues can change how we walk and stand, leading to misalignment in the knees, hips, and spine. A good shoe should bend at the ball of the foot, where your foot naturally flexes. It might not offer the proper support if it bends too easily.


Shock Absorption: Good shoes absorb the impact of walking, running, and jumping. Without adequate cushioning, every step can send jarring forces through the legs and into the spine. Over time, this can lead to discomfort, fatigue, and even injury.


Prevention of Imbalances: Shoes without support can cause weight distribution imbalances, forcing the body to adjust in spine-straining ways. For example, uneven shoe wear can tilt the hips, stressing the lower back. Rotating between shoes helps maintain structure and consistent support.


Influence on Gait: How we walk, or our gait, can be significantly affected by the shoes we wear. A supportive shoe promotes a natural pace, ensuring that weight is distributed evenly and the spine remains aligned as we move.


Tip 3: Stay Active with the Spinal Shuffle

Do you know the back-to-school shuffle? It goes like this, busy, busy, busy and easy to neglect physical activity during the back-to-school transition. Staying active is crucial for spine health. Encourage your child to make time for exercise or sports activities during the day, whether at school or home. Additionally, implementing a warm-up or cool-down routine before and after any back-to-school sports activities will help prevent injuries and keep them active. The name of the game is movement!


Strengthening the Back Muscles: Regular physical activity, especially exercises that target the core and back muscles, keeps them strong and able to support the spine, reducing the risk of back pain and injuries.


Promoting Circulation: Exercise increases blood flow to the spine, which can speed up the healing of any minor strains or injuries and deliver essential nutrients to the structures of the back.


Weight Management: Regular activity helps maintain a healthy weight or shed extra pounds. With childhood obesity on the rise, monitoring any additional stress on the spine is essential, which can help to prevent lifelong chronic back pain.


Why Spine Health Matters for Students, Teachers, and Families

With these chiropractic insights, you’re not just aiming for a year of academic achievements; you’re paving the way for a lifetime of health and vitality. Because, in the grand scheme of things (and from a chiropractor POV), a well-aligned spine translates to a well-aligned life. Spine health is imperative at any age, and it’s never too early or late to start caring for your body.


If you’re looking for extra back support as you adjust, schedule an appointment with the Geaux Chiro team!


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