BackpacKS
Only packing essentials to lessen the load, perhaps use school lockers if available.
Packing the heaviest items closest to the spine and make sure all zippers are done up all the way.
Securing the sternum and waist straps (they’re there for a reason).
Always wearing both straps. Tell the kids it’s not cool to ‘one-strap it’ anymore.
Reducing the time spent wearing the backpack to no more than 30 minutes at any one time.
Posture
Kids spend a large chunk of their day sitting down at desks, so it’s important that they maintain good posture.
Here are some guidelines for good posture when sitting at a desk. It can be difficult to follow these suggestions at all times but after you try you will develop better habits.
Head position – Head in neutral position (or slightly forward) and head is 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.
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
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.
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.
Chiro Care
These are key to helping children practise positive health habits, 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 you local ACA chiropractor.
They can provide advice and assistance on getting back to school ready, including how to maintain spinal health and overall wellbeing.
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Chiropractors: Dr Lucy Bartlett, Dr Olivia Kerr & Dr Kristin Webb are Family Wellness practitioners based in Mosman NSW with a focus on paedatrics and pregnancy care