BACK TO SCHOOL - A GUIDE FOR PARENTS

As new school year begins, it’s the perfect time to think about your child’s posture and spinal health. Heavy backpacks, prolonged sitting, and poor desk ergonomics can lead to back pain and other issues. 

Here’s a quick guide to help you ensure a healthy start to the school year.

THE RIGHT BACKPACK - THE RIGHT WAY

Choosing the right backpack is the first step, but wearing it correctly is just as important. Look for a backpack with wide, padded straps and a waist or chest strap to help distribute the weight evenly.

3 MUST KNOW TIPS:

• Keep it light: The backpack should not weigh more than 10-15% of your child's body weight!

• Use both straps: Always use both shoulder straps to prevent uneven compression on the spine.

• Adjust for a snug fit: The backpack should rest in the middle of your child’s back, not hanging low over their hips.

BOOSTING IMMUNITY FOR THE SCHOOL YEAR

The new school year often means exposure to new and numerous germs. A strong immune system is your best defense. 

Here are some simple, family-friendly tips to help develop an improved immunity for your child.

NUTRITION IS KEY

What you eat plays a huge role in your immune health. Focus on incorporating these 3 immune-boosting nutrients into your family's meals.

Foods to Include:

• Vitamin C: Found in oranges, bell peppers, and broccoli.

• Zinc: Found in nuts, seeds, and lean meats.

• Probiotics: Found in yogurt, kefir and fermented foods.

  
  

If you are uncertain about the amount and type of nutrients, visit our clinic for advice on kids specific food-derived supplements.

PRIORITIZE SLEEP

Sleep is a powerful immune booster. Encourage consistent bedtimes and create a relaxing bedtime routine to ensure your child gets the rest they need.

KEEP ACTIVE

Regular physical activity helps improve circulation and strengthens the immune system. Aim for at least 60 minutes of movement a day, whether it's a sport activity or a family stretch.

RETURN TO A HEALTY SLEEP SCHEDULE

The summer months can throw off your child's sleep schedule, but a good night's rest is crucial for their physical development, mental focus and immune system. 

Here’s how to help them get back on track for a successful school year:

START EARLY

Don’t wait until the night before school starts to fix their sleep schedule. Begin gradually shifting their bedtime and wake-up time by 15-20 minutes each night 2 weeks before.

BEDTIMES TIPS:

• Toddlers (1-2 years old): A good target would be between 7pm and 8pm. This allows for a full night's sleep of around 11-12 hours, plus a long afternoon nap.

• Pre-schoolers (3-5 years old): If they are no longer napping, a bedtime of 7:30pm to 8:30pm is ideal to ensure they get enough rest for a busy day of learning.

• School-Aged Children (6-12 years old): A bedtime of 8:30pm to 9:30pm ensures they get the recommended amount of sleep to stay focused and energised for school.

Create a Relaxing Bedtime Routine

A consistent routine signals the body that it’s time to wind down. This could include a warm bath, reading a book, or listening to calming music. Avoid screens (phones, tablets, TV) at least an hour before bed, as the blue light can interfere with sleep.

Optimize the Bedroom

Make sure the bedroom is a sleep-friendly environment. Keep it cool, dark, and quiet. Consider blackout curtains for sure.

STRESS: EASING THE SCHOOL JITTERS

The return to school can be an exciting time, but it also brings new routines and pressures that can lead to stress. This mental strain often manifests physically, with patients experiencing tension in their neck, shoulders, and back. Here’s how you can help your child manage stress and protect their spinal health.

THE MIND-BODY CONNECTION

Stress can cause muscles to tense up, leading to headaches, neck pain and poor posture. Simple relaxation techniques can make a big difference:

• Deep Breathing: Teach your child to take slow, deep breaths to calm their nervous system. Adopt the 4/4 breathing count. (4 sec in / 4 sec out)

• Mindful Moments: Encourage them to take a few minutes each day to sit quietly and focus on their senses. Ask your child each night to think of 3 positive things that they are thankful for happening.

• Open Communication: Create a safe space for them to talk about their worries.