Backpack

Improper use of a backpack, especially one that’s too heavy or worn incorrectly, can lead to poor posture. Children’s spines are still developing, and carrying excessive weight or carrying it unevenly can cause strain on their back and shoulders. This strain can lead to long-term musculoskeletal issues.

Here are some tips on how to ensure your child packs their bag correctly:

• Only pack essentials to lessen the load, perhaps use school lockers if available.
• Pack the heaviest items closest to the spine and make sure all zippers are done up all the way.
• Secure the sternum and waist straps (they’re there for a reason).
• Always wear both straps.
• Reduce the time spent wearing the backpack to no more than 30 minutes at any one time.

Download the free ‘Backpack Safety’ flyer which provides tips for selecting, packing, and wearing backpacks properly.

See the backpack that has our tick of approval, the Spartan Chiropak II.

Posture

Children spend a large chunk of their school day sitting down at desks, so it’s important that they maintain good posture while doing so. Here are some simple yet effective guidelines to ensure good posture when sitting at a desk in the classroom.

• Head position – Head in neutral position (or slightly forward) and in line with the torso;
• Back supported by chair – Sitting up straight with back supported;
• Elbow position – Elbows are close to body; angle is open about 90-120 degrees;
• Knee position – Knees at about 90 degrees;
• Legs – Legs are not crossed;
• Feet – Feet are flat on the floor.

Download the free ‘Sitting Correctly’ flyer which offers advice on maintaining good posture in the classroom.

Screen Time

Screens, computers and smart devices are commonly used in classrooms for learning purposes these days.

It is important to monitor the recreational screen time and try and reduce this to two hours a day, or at least maintain a balance between screen activities and non-screen related activities.

When they do use their devices outside of the classroom and for leisure, remind them to maintain good posture. Prolonged screen time often leads to excessive slouching or hunching over devices, resulting in symptoms of ‘tech neck.’ Tech neck is where the neck and upper shoulders become strained from constantly looking down at screens.

Encouraging regular breaks, promoting good posture, and ensuring balanced screen time with physical activities are important strategies to protect your child’s spinal health.

Nutrition

Maintaining a nutritious diet is important at any age, but especially for growing and developing children.

Eating a balanced, healthy diet filled with lots of fruit, veggies and water is essential to keeping kids alert in the classroom and active in the playground. Children are in a phase of rapid growth and development. Proper nutrition provides the essential nutrients (like proteins, carbohydrates, fats, vitamins, and minerals) needed for the healthy growth of bones, muscles, and organs.

Studies have shown that good nutrition is also linked to better performance in school. Children who eat balanced meals regularly are more likely to have better focus, higher energy levels, and improved academic outcomes.

Exercise

Participating in physical activity in school, at home or part of a weekend sporting club is key for a child’s health and wellbeing.

As a guide, kids should be getting at least 60 minutes of physical activity everyday. Exercise is important for the overall growth and development of children, including the health of their spine and skeletal system. It stimulates the growth of strong, healthy bones and helps prevent obesity, which can put extra stress on the spine.

Physical activity also boosts blood circulation, ensuring that the spine and surrounding tissues receive essential nutrients and oxygen. This helps in the healing and maintenance of spinal tissues. Incorporating a variety of exercises, including stretching, strength training, and aerobic activities, is key to ensuring comprehensive spinal health benefits for children.

Chiro Care

Checking your child’s posture in the classroom, the placement of their backpack, and ensuring they are practising positive daily habits such as reducing screen time and getting regular exercise are key to maintaining your child’s health and wellbeing, not just for the back to school season but all year round!

If you’re concerned about your child’s spine or any other back to school related activities book an appointment today with your local ACA chiropractor.

They can provide advice and assistance on getting back to school ready, including tips on how to maintain spinal health and overall wellness.

Chiropak

The ACA together with Spartan and Macquarie University (NSW), joined forces to research and develop the ‘Chiropak’.

This durable, functional and comfortable backpack is proven to reduce the incidence and severity of neck and back pain associated with the carriage of heavy loads.
Find out more visit Spartan.

Straighten Up App

Visit your local ACA chiropractor to pick up the AR card, download the Straighten Up app, scan the card and watch the character come to life.

Colouring Competition

We invite all young children to participate and showcase their artistic skills by entering our Back to School colouring competition for their chance to win a brilliant ‘Back to School’ starter kit.

This kit includes our ACA endorsed Spartan Backpack, assorted stationery, lunch box and a water bottle.

To enter the competition, all you need to do is download and print the colouring book, select your favourite page from the book and get creative and colour the sheet in your own unique way.

The competition is now closed. Congratulations to our three lucky winners – Michaela from Qld, Amarni from SA and Quentin also from Qld.

Consult a Chiro

Pick up your complimentary Back to School Health Checklist, Sitting Correctly Flyer and/or Backpack Safety Flyer from your local ACA chiropractor.

If you’re concerned about your child’s spine or any other back to school related activities, book an appointment today with your local ACA chiropractor.

They can provide advice and assistance on getting back to school ready, including tips on how to maintain spinal health and overall wellness.

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