Back To School Tips For A Healthy Spine

Kendell Webb • June 28, 2021

Back To School Tips For A Healthy Spine


School is almost here and students will soon be busy with sports, homework and classroom activities. It also marks a time when parents need to ensure their kids practice proper habits to to keep a healthy spine. Here are a few simple tips parents can follow: 

Children in a classroom listening attentively; a globe and supplies are on the desk.

Properly Fitting Shoes


Proper fitting shoes provide support that is essential for healthy spines. While flip flops are the norm in the desert, they are flat and don’t bend with the foot, affecting posture and ultimately the spine.  Foot Care MD offers a guide for how to fit children’s shoes so you know what to look for when your kids are trying on shoes for sports and everyday purposes.


Infographic: Shoe test for children. Checking heel, toe flexibility, and rigid middle.

Good Posture


We have all heard the expression “stand up tall” and “sit up straight” - and for good reason. The American Chiropractic Association describes good posture as the correct alignment of body parts supported by the right amount of muscle tension against gravity, placing the least strain on supporting muscles and ligaments during movement and weight-bearing activities. In some cases, bad posture may be the result of a more serious illness or disease, like scoliosis.  Continually practice good posture to avoid serious issues and maintain a healthy spine.


Keep Books & Screens at Eye Level


Reading while lying on your bed or stretched out on the couch may be comfortable, but it is not best for the spine. Provide your kids with proper study places. Using a book stand or holding up books at eye level helps alleviate the strain of constantly bending the neck down and forward. And avoid “text neck” by keeping the screens of phones, tablets, and computers at eye level.


Backpack Overload


Back pain in young children and teens is on the rise and has been frequently attributed to overloaded backpacks.  Your child’s backpack should never hang lower than 4 inches below the waist, should have wide, comfortable straps that are worn over BOTH shoulders, and should weigh no more than 5% – 10% of their body weight.  For more tips on backpacks, visit Know Your Back.Org


Boy, left, upright posture with backpack. Boy, right, slumped posture with backpack.

Have Your Child Screened for Scoliosis


Functional scoliosis, also known as non-structural scoliosis, is caused by muscle spasms, pain, or a difference in leg length. The good news is that it can be reversed. Dr. Greg at My Chiropractor Health & Wellness can screen your child for scoliosis and advise you on treatment options, exercises, and information on ways to prevent further curvature and work towards getting a healthy spine.


Call My Chiropractor Health and Wellness Center today for a spinal screening and additional back-to-school health tips for your children.


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