As the 2019-2020 school year approaches, parents and students are likely to start stocking up on school supplies, new clothes, and new books. It is just as important to consider what you can do to help keep your body as healthy and pain-free as possible this school year. Here are a few tips to help you have the best school year yet.
Tip # 1: Find a Good Backpack and Wear it Correctly
Backpack weight is a very common question that chiropractors receive. Generally, the rule of thumb is that it should weigh no more than 20 to 30 percent of your body weight. This means, the most it should weigh will differ from child to child. If your child is small, it is recommended that the backpack should weigh no more than 15 percent of their body weight. Make sure you are wearing a backpack on both shoulders, and that it fits tightly (it is called a BACKpack, not a buttpack)! A good backpack with foam straps or wide straps is worth the extra money if you will be carrying a lot of weight or carrying it often.
Tip # 2: Remember the Correct way to Read a Laptop, Book, Tablet, or Phone
Many schools today are 1:1 with technology, meaning that each student is equipped with their own laptop or tablet. While this is excellent for building tech-savvy students, this is not so great for spinal alignment. Both children and adults should be aware of their head placement while they are reading their tablet or laptop. Students should not be hunching over to see their laptops and tablets. When students stare at a laptop all day long, their head tends to hunch forward and go overtop of their shoulders. This is a very common cause of upper back and neck pain. Additionally, be aware at how long you are staring at a screen. Headaches, eye pain, and neck/back pain is a common result of staring at a screen for too long without taking a break.
Tip # 3: Remember Healthy Eating for Immunity
For optimal health this school year, you really should avoid processed foods. Stick to whole foods that will boost your energy and immunity. If you are interested in learning more about supplements or capsules that can get your kiddos the daily fruits and veggies they need, stop in to Redenius Chiropractic to learn more. While it may be easy to quick grab a Pop-Tart on your way out the door, your overall health and well-being will greatly benefit from taking the time to purchase nutritional and whole foods. Top in to Redenius Chiropractic to learn more about eating correctly for your overall health.
Tip #4: Drink Water
Students should be taking water bottles to school, or at least taking frequent water breaks if the school does not allow their own water bottles in class. Dehydration is the number one cause of frequent headaches, fatigue, and illness in students. A great rule of thumb is to drink a minimum of eight, eight-ounce glasses of water each day as a minimum. If you are an athlete who is sweating frequently, you should be drinking even more than that. Water hydrates your body while flushing out germs, illness, etc.
Tip #5: Remember to Get your Back to School Physical
edenius Chiropractic offers back to school physicals for just $20.00. Students who come in for their physicals also receive a free t-shirt. Getting a physical before the school year is a great way to do a quick check to make sure your student is in optimal health before starting back to class.
Tip #6: Avoid Weekly Stress by Preparing on Sunday
Once Monday hits, many families are busy with school, work, sports, music, clubs, church youth groups, etc. In the hustle of the week, we often do not end up eating healthy meals, taking the time to exercise, or sleeping enough. Take time on Sunday to plan out everything you have going on that week. Plan out your meals. Take time to cook the food you will need for lunches and suppers so that when the busyness of the week hits, you already have everything ready to go. Taking an hour or two to do this on a Sunday will dramatically lower your stress levels. That tension you carry in your head, neck, and shoulders will start to decrease when you start to plan ahead.
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