10 Back-to-School Tips for Your Teens From a Chiropractor

As the new school year is gearing up, many teens head back to class carrying more than just books. Heavy backpacks, long hours of sitting, and the pressures of academics can all place added strain on posture and overall comfort. To help your teen stay at their best, here are ten simple strategies that may support healthy movement and well-being throughout the year.

• Choose the Right Backpack: Look for bags with padded shoulder straps, multiple compartments, and lumbar support. A backpack should generally not exceed 10% of your teen’s body weight.
• Use Both Shoulder Straps: Wearing both straps evenly keeps the pack close to the back and may help reduce uneven loading on muscles and joints.
  

  “Teaching proper backpack habits early is one of the simplest ways to support good posture over time,” says Dr. Amy Herron. “When teenagers learn healthy spinal habits now, they may reduce the risk of future discomfort.”

• Create an Ergonomic Study Space: A dedicated study area with good lighting and supportive furniture can encourage healthier posture. Position screens at eye level with feet flat on the floor.
• Take Regular Movement Breaks: When possible, encourage your teen to take five-minute movement breaks every 30-45 minutes. This can help offset the effects of prolonged sitting.
• Hold Devices at Eye Level: Holding phones or tablets higher may help reduce strain on the neck and upper back.
  

  “The posture changes I see in teenagers can be concerning, but small daily adjustments in how they use technology may help reduce discomfort,” notes Dr. Amy.

• Practice Gentle Neck Stretches: Gentle movements may help ease tension from forward head posture. Ask Dr. Peter or Dr. Amy at your next appointment for specific stretch recommendations.
• Prioritize Quality Sleep: Teens need 8-10 hours of restful sleep each night. A supportive mattress and pillow can help keep the spine in a neutral position.
• Stay Hydrated: Ensure your teen drinks enough water as adequate hydration supports overall health, including joint and muscle function.
• Encourage Physical Activity: Regular movement strengthens muscles that support the spine and helps manage stress.
• Watch for Early Signs of Discomfort: If your teenager experiences ongoing headaches, stiffness, or back discomfort, consider having them assessed by a chiropractor!

When to Seek Professional Help

Want to give your teen a healthy start to the school year? Chiropractic care may be one way to support posture, comfort, and overall wellness. Contact Herron Family Chiropractic in Cobourg today to book an appointment and discover how gentle, teen-friendly care can be part of your family’s back-to-school routine.