Blog Post: Back to School: Prioritizing Health, Wellness, and Injury Prevention

As the back-to-school season kicks into high gear, many of us are caught up in the hustle and bustle of the everyday grind—rushing from home to school, navigating packed schedules, and managing the demands of a new academic year. While it’s an exciting time filled with opportunities for growth and learning, it’s also a time when our health and wellness can easily take a backseat. Between the weight of heavy backpacks, long hours of sitting, and the stress of balancing it all, our bodies often bear the brunt of these changes.

One big concern during the school year is the impact of carrying a heavy backpack. It's common to see students hauling bags overloaded with textbooks, laptops, and supplies, often weighing more than they should be carrying. This extra weight can lead to poor posture, muscle strain, and even long-term back and shoulder issues if not addressed. 

Another challenge is the sedentary nature of school days. Hours spent sitting in class can take a toll on posture and overall physical health. Poor posture—whether from slouching over a desk or leaning forward to look at a screen—can lead to discomfort, pain, headaches, and reduced mobility over time. This is where physical therapy can play a crucial role in preventing injury and promoting overall well-being.

Physical therapy isn’t just for treating injuries; it’s about maintaining a healthy body and preventing problems before they start. By focusing on posture, mobility, and strength, physical therapy can help students and parents alike navigate the demands of the school year with greater ease and less discomfort. Simple exercises and stretches can be integrated into daily routines to counteract the effects of sitting for long periods and carrying heavy loads.

Here are a few tips to keep in mind as you head back to school:

1. Lighten the Load: Make sure your backpack isn’t overloaded. Carry only what’s necessary and distribute the weight evenly by using both shoulder straps. According to the American Academy of Pediatrics, a school backpack should weigh no more than 15% of a child's body weight

2. Practice Good Posture: Whether sitting in class or at home, be mindful of your posture. Sit up straight, keep your feet flat on the ground, and avoid hunching over your desk. 

3. Take Breaks to Move: Incorporate short breaks throughout the day to stand up, stretch, and move around- our bodies were made to move, not to be stagnant. This can help prevent stiffness and maintain good circulation.

4. Incorporate Mindfulness: Take a few moments each day to practice mindfulness. Simple techniques like deep breathing or a short meditation can help reduce overall stress, improve focus, and create a sense of calm amidst the busy school day.

5. Consider Physical Therapy: If you or your child are experiencing pain or discomfort, don’t wait for it to worsen. A physical therapist can assess your posture, provide personalized exercises, and offer guidance to help you stay healthy and active throughout the school year.

At Renew, we’re here to support you and your family’s health and wellness as you navigate the demands of the school year. Our team is dedicated to helping you prevent injury, improve your posture, and optimize your overall wellness.

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If you would like to know more about services offered, or would like info on working with us here at Renew, Book a FREE 15 -minute Discovery Call to chat with Doctor of Physical Therapy (it's me, Mandy :) ) to see if we are a good fit for each other!:)

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