5 Back to School Tips from Care Chiropractic in Little Neck NY

As the school year approaches, it's important to consider not just academics, but also the physical well-being of students. At Care Chiropractic in Little Neck NY, we understand the impact that long hours of sitting at desks and carrying heavy backpacks can have on a young person's body.

Our chiropractor, Dr. Mark Jacobs, who has been serving the Little Neck, NY community for the last 28 years, has helped countless students with back and neck issues that could have been prevented with a few simple adjustments to their daily routines.

Here are 5 essential tips to help students maintain good posture and avoid back pain throughout the school year:

1. Choose the Right Backpack: Weight and Position Matter in Little Neck NY

One of the most common causes of back pain in students is carrying a backpack that's too heavy or worn improperly. At Care Chiropractic, we recommend that a backpack should not exceed 10-15% of the student's body weight. Heavier loads can strain the back, neck, and shoulders, leading to discomfort or injury over time.

When choosing a backpack, look for one with wide, padded shoulder straps and a padded back. The backpack should sit evenly in the middle of the back, not sagging below the waistline.

Encourage your child to use both shoulder straps to distribute the weight evenly across their shoulders and back.

2. Posture Tips for Wearing a Backpack

Proper posture is key to preventing back and shoulder pain. When wearing a backpack, students should stand up straight with their shoulders relaxed and their head held high. The straps should be adjusted so that the backpack fits snugly against their back, without pulling them backward or causing them to lean forward.

It's also a good idea to regularly check the contents of the backpack to ensure that only what is necessary is being carried. Excess weight can contribute to poor posture and back pain.

3. Desk Posture: Sit Up Straight and Support Your Back

Many students spend hours each day sitting at a desk, which can lead to poor posture if they're not careful. At Care Chiropractic, we advise parents to encourage their child to sit with their feet flat on the floor, knees at a 90-degree angle, and their back straight against the chair. Their desk and chair should be at the correct height to allow their elbows to rest comfortably at a 90-degree angle as they write or type.

Using a small cushion or rolled-up towel behind the lower back can provide additional support and encourage proper spinal alignment.

4. Take Breaks and Move Around

Long periods of sitting can cause stiffness and strain on the back and neck. Encourage students to take regular breaks from sitting to stand up, stretch, and move around. Even just a few minutes of movement every hour can help reduce tension and improve circulation..

5. Pay Attention to Screen Height

With more students using laptops and tablets for schoolwork, it's important to ensure that screens are positioned at eye level. Looking down at a screen for extended periods can cause neck and shoulder strain, often referred to as "tech neck" or "text neck".

Consider using a stand to elevate the screen or stacking books underneath a laptop to bring it to the correct height. Remind students to keep their shoulders relaxed and their head in a neutral position, avoiding the tendency to hunch forward.

Keep Your Child's Spine Healthy This School Year

Taking care of your child's posture and back health is crucial as they head back to school. By following these simple tips, you can help them avoid unnecessary strain and set them up for a successful year. Ready to ensure your child's spine stays healthy throughout the school year? Call Care Chiropractic in Little Neck, NY at (718) 279-0110 to schedule an appointment with Dr. Mark Jacobs today!