Back-to-School Back Pain: Tips for Students & Parents

As the school year gets into full swing, new routines bring new challenges—for students, parents, and teachers alike. From heavy backpacks and long hours at desks to increased screen time and limited movement, it's no surprise that this time of year also brings a spike in posture problems and back pain.

At Meylor Chiropractic, we help families navigate the physical stress of the back-to-school season with practical guidance and proactive care. Whether you're sending your child off to school or sitting at a desk all day yourself, now is the perfect time to pay attention to posture, spinal health, and daily habits that influence comfort and performance.

Why Back Pain Increases in the Fall

During the summer, people tend to move more. With school and work back in full force, sedentary time increases—and movement often takes a back seat. Students and parents alike face stressors that affect spinal health, including:

• Heavy or improperly worn backpacks
• Poorly fitted desks or chairs
• Long hours spent seated with little movement
• Increased screen time at school and home
• Less sleep and higher stress levels
• Reduced outdoor activity and stretching

These factors can lead to neck and back tension, headaches, shoulder stiffness, and even numbness in the arms or legs.

Tips for Students: Protecting Young Spines

Children and teens are especially vulnerable to postural strain as they grow and develop. Here's how to help protect their spine during the school year:

1. Watch Backpack Weight and Fit - A backpack should weigh no more than 10–15% of the child's body weight. - Use both straps to evenly distribute weight. - Adjust the backpack to sit high on the back, not below the waist. - Encourage packing only what's needed each day.

2. Encourage Good Sitting Habits - Feet flat on the floor with knees at a 90-degree angle - Shoulders relaxed and head aligned over the spine - Avoid slouching or leaning forward when reading or writing - Provide a supportive chair at home for homework time

3. Build in Movement Breaks - Encourage stretching or movement for 5–10 minutes every hour - Use break time to stand, walk, or do light mobility drills - Add a quick morning or evening stretching routine for balance

4. Monitor Screen Time - Encourage screens to be held at eye level - Limit recreational screen use after long school days - Encourage eye breaks using the 20-20-20 rule (every 20 minutes, look at something 20 feet away for 20 seconds)

Tips for Parents: Supporting Your Own Spine

Back-to-school time can also throw off parents' routines. Whether you're working at a desk, driving more, or juggling schedules, your posture may take a hit. Here's how to stay aligned:

1. Re-evaluate Your Workstation - Monitor should be at eye level - Hips slightly higher than knees when seated - Use lumbar support to maintain spinal curves - Position keyboard and mouse to avoid reaching

2. Prioritize Movement - Schedule short walks between meetings or errands - Set a timer to stretch once every hour - Try a few minutes of mobility in the morning before starting your day

3. Manage Stress Physically - High stress often shows up as muscle tension - Use breathwork, light exercise, and chiropractic adjustments to keep your nervous system balanced

4. Stay Consistent with Chiropractic Care - Even when life is busy, maintenance visits help correct minor misalignments before they become bigger issues - Chiropractic care supports posture, mobility, and stress recovery—especially helpful during busy seasons

Why Now Is a Great Time to Get Checked

As new habits are forming this time of year, it's the perfect opportunity to establish better posture and spinal health routines. At Meylor Chiropractic, we offer full spinal assessments and neurologic screenings to catch issues early—often before symptoms even appear.

Common warning signs to watch for include: - Headaches after school or work - Shoulder tension or low back stiffness - Difficulty concentrating due to discomfort - Fatigue that worsens with screen use - One shoulder sitting higher than the other (in kids)

Addressing these issues now can help prevent long-term problems and support a more comfortable, productive school year.

Make Spinal Health a Family Priority

Chiropractic care isn't just for pain relief—it's part of a long-term wellness strategy for families. By creating routines that protect posture, support the nervous system, and encourage healthy movement, you can help your whole household function better all year long.

At Meylor Chiropractic, we offer care for all ages—from young students to working parents—and tailor each plan to your goals, lifestyle, and schedule.

Book Your Back-to-School Assessment

Whether your child is carrying a heavy backpack or you're managing stress at your desk, now's the time to check in on your spinal health. Schedule an appointment with Meylor Chiropractic and set your family up for a strong, pain-free school year.