Back-to-School Backpack Blues: Supporting Your Child’s Spine and Health
As kids across Sydney’s Northern Beaches head back to school, parents are once again faced with the challenge of keeping their children happy, healthy, and thriving. At Neurohealth Wellness in Allambie Heights, we often see families asking how they can better support their kids’ spines and overall well-being during the school year.
Here are some practical tips from our experienced chiropractors to help your child avoid the dreaded “backpack blues” and set them up for a healthy future.
Watch the Weight of Their Backpack
One of the simplest ways to protect your child’s spine is by regularly checking the weight of their school bag. Ideally, a backpack should weigh no more than 10-15% of your child’s body weight. Overloaded bags can strain the spine, compress the nervous system, and lead to long-term issues such as poor posture or back pain (Negrini et al., 2002).
Encourage your children to:
- Pack only what they need for the day.
- Use both shoulder straps to distribute weight evenly.
- Adjust the straps so the bag sits snugly against their back, not hanging low.
If you’re unsure about whether your child’s bag is the right size or fit, our chiropractors are happy to provide a professional assessment.
Monitor for Posture and Early Signs of Scoliosis
The early school years are a critical period for spinal development. Keeping an eye on your child’s posture is essential, especially if they spend long hours sitting in class or at a desk. Watch for rounded shoulders, uneven hips, or any signs of scoliosis (Murray et al., 2013).
At Neurohealth Wellness, we offer gentle assessments to ensure your child’s spine is developing optimally. Identifying and addressing issues early can prevent complications later in life.
Fuel Them with Nutritious Foods
Healthy eating habits start at home. The foods your child eats now play a major role in shaping their future preferences and overall health. Provide a balanced diet rich in whole foods, including:
- Fresh fruits and vegetables.
- Lean proteins like chicken, fish, or legumes.
- Healthy fats from nuts, seeds, and avocados.
Research shows that diets rich in whole foods can improve attention, behaviour, and overall health in children (Stevens et al., 2011). By prioritising nutritious lunches and snacks, you’ll not only boost their energy levels but also support their growing brains and bodies.
Need inspiration? Check out our blog on “Fuel Your Child’s Future: Simple Nutrition Tips for Lifelong Health”
Encourage Play and Physical Activity
Movement is vital for a growing body and mind. While technology has its place, too much screen time can lead to physical inactivity and even impact brain development (Straker et al., 2017). Instead, encourage your children to:
- Play outside with friends.
- Explore local parks or beaches on Sydney’s Northern Beaches.
- Participate in team sports or activities like swimming, soccer, or gymnastics.
Sports are a fantastic way to build physical fitness, social skills, and resilience. Just ensure the activities are age-appropriate and avoid those with heavy contact or repetitive stress on growing bodies.
Family Health is a Team Effort
At Neurohealth Wellness, we believe that health is a family affair. When parents model healthy habits—whether it’s prioritising exercise, eating well, or seeking regular chiropractic care—it has a powerful impact on children. Chiropractic care isn’t just for adults; it can help children maintain a balanced nervous system and support their overall well-being (Hestbaek et al., 2009).
Visit Neurohealth Wellness for Expert Care
If you’re concerned about your child’s posture, spinal health, or overall development, our team at Neurohealth Wellness is here to help. Whether it’s offering advice on backpack safety, assessing spinal alignment, or supporting a sports injury, we’re dedicated to helping families live pain-free, mobile, and healthy lives.
📍 Visit us at: 33-35 Kentwell Rd, Allambie Heights
📞 Call us on: (02) 9905 9099
📧 Email us at: neurohealth@icloud.com
🌐 Book online: www.neurohealthwellness.com.au/booking
Let’s make this school year a healthy and happy one for your children!
References
- Negrini, S., & Carabalona, R. (2002). Backpacks on! Schoolchildren’s perceptions of load, associations with back pain and factors determining the load. Spine, 27(2), 187-195.
- Murray, C. S., et al. (2013). The development of scoliosis in school-aged children: A longitudinal study. Journal of Orthopaedic Research, 31(3), 473-478.
- Stevens, L. J., et al. (2011). Dietary sensitivities and ADHD symptoms: Thirty-five years of research. Clinical Pediatrics, 50(4), 279-293.
- Straker, L., et al. (2017). Evidence-based guidelines for screen use in children under 12 years. Journal of Paediatrics and Child Health, 53(3), 201-209.
- Hestbaek, L., et al. (2009). The course of low back pain from adolescence to adulthood: Eight-year follow-up of 9600 twins. European Spine Journal, 18(4), 678-685.
