Finish Summer Strong: Healthy Tips for the Back-to-School Season

It seems like summer just began and now we're already talking about heading back to school. Between vacations, family gatherings, sports, and enjoying the warm weather, August has a way of sneaking up on us. As routines begin to shift, it's the perfect time to make the most of the remaining days of summer while preparing your body for the busy season ahead.

Whether you're spending these last few weeks swimming, biking, hiking, playing pickleball, or tackling projects around the house, staying active is a great way to enjoy the season. Just remember to listen to your body. Warm up before physical activity, stay hydrated, wear supportive footwear, and don't ignore lingering aches or pains. Addressing minor discomfort early can help prevent more serious injuries and keep you moving!

As students prepare to head back to the classroom, it's also important to think about backpack safety and healthy posture. A backpack should weigh no more than 10–15% of a child's body weight and should be worn using both shoulder straps to distribute weight evenly. If your child has to lean forward while walking, struggles to put on or remove the backpack, or complains of neck, shoulder, or back pain, the backpack may be too heavy.

Healthy posture doesn't stop once students get to school. Sitting upright with both feet flat on the floor, keeping shoulders relaxed, and avoiding slouching can help reduce strain during long days in the classroom. At home, encourage children to use a supportive chair while doing homework and to take short movement breaks every 30 to 60 minutes. Simple stretches, such as shoulder rolls, gentle neck stretches, reaching overhead, and standing up to walk around for a few minutes, can help relieve stiffness and improve focus.

Check out this article from the National Spine Health Foundation: https://spinehealth.org/backpack-posture-for-kids-7-tips-for-preventing-pain/. It offers helpful tips for choosing the right backpack, wearing it properly, and preventing unnecessary strain on growing bodies.

As our community gets ready for a new school year, we're excited to host our 3rd annual backpack & supply drive! We're collecting new backpacks and essential school supplies to help local students start the year with confidence. Donations of backpacks, notebooks, folders, pencils, crayons, markers, glue sticks, tissues, and hand sanitizer are greatly appreciated. Every donation helps ensure students have the tools they need to succeed in the classroom.

Thank you for helping us support local families and make a positive impact in our community. Whether you're getting ready for school, gearing up for fall sports, or simply looking to stay active and healthy, our physical therapy team is here to help you move comfortably, recover from injuries, and stay confident doing the activities you love. Here's to finishing summer strong and starting the school year healthy!