Back to School, Back to Health: 10 Chiropractic Tips for Students to have their Best Year Yet in Adelaide 

Back to School Adelaide: As the school bells ring once again, marking the start of a new academic year in Adelaide, it's time to focus not just on textbooks and schedules, but critically, on the backbone of your child's success: their spinal health!

The demands of school, heavy backpacks, hours of sitting, and increased screen time, can quietly undermine a student’s well being.

Good posture, regular movement, and smart daily habits are essential ingredients for sustained energy, sharp concentration, effective learning, and, most importantly, preventing the onset of common aches and pains that can derail their year and cause issues later in life.

Our expert team at Chiropractic On Winston has meticulously compiled this ultimate, comprehensive guide.

By implementing these ten simple, powerful strategies, you can help your students start the year feeling and functioning at their absolute best, setting a foundation for lifelong spinal wellness.

The Backpack Blueprint: Less Strain, More Support

A poorly worn or consistently overloaded backpack is a silent stressor and one of the biggest culprits behind non specific childhood back pain, neck tension, and poor posture.

The spine is designed for balance, and an unevenly weighted bag disrupts this delicate equilibrium.

●     Choose Wisely: The Importance of Design. Look specifically for a backpack with thick, well padded shoulder straps to distribute weight evenly and prevent straps from digging into nerves and blood vessels.

A firm, contoured back panel helps the pack maintain its shape and sits flush against the natural curve of the spine. It should fit snugly and sit high on the back, with the bottom resting just above the hips.

●     The Critical 10–15% Rule: This is the gold standard for backpack safety.

The total weight of the backpack, fully loaded, should never exceed 10–15% of your child’s total body weight.

This percentage limit prevents excessive forward lean and spinal compression.

Make a habit of a regular 'clean-out' every week to remove unnecessary items, heavy lunch boxes, and old worksheets.

●     Always Use Both Straps: Non-Negotiable Symmetry. This is the single most important rule for backpack wear. Wearing one strap pulls the spine out of alignment laterally (to the side) and unevenly strains the muscles, ligaments, and joints of the neck, upper back, and shoulders. Insist on using both straps to maintain spinal symmetry.

●     Pack Smart: Weight Distribution Matters. Teach your child to strategically place the heaviest books and items closest to their back (the side touching their spine).

Lighter items should go further out. This technique utilises the body’s center of gravity and reduces the leverage and strain applied to the back muscles.

Master the Study Setup: Optimised Classroom & Homework Posture

Whether they are attending lessons at a rigid classroom desk or tackling homework at the kitchen table, their seated posture has a profound effect on their ability to focus and their long term spinal health.

●     Sit Tall: The 90-90-90 Rule. Encourage your child to sit with their feet flat on the floor (or comfortably resting on a footrest) ensuring their knees are bent at a 90 degree angle. Their hips should be pushed back against the chair to achieve a 90 degree bend.

The back should be straight against the chair, and shoulders relaxed. This neutral posture minimises strain on the lumbar spine.

●     Screen at Eye Level: Defeating Forward Head Posture. When using laptops, tablets, or even textbooks, they should be propped up or placed on a stand so the screen is directly at the child’s eye level.

This prevents the common, painful habit of "pecking" the chin forward, which can add significant strain to the cervical spine (neck).

●     Take Posture Breaks: The Movement Imperative. The human body is not designed for prolonged stillness. Set a timer!

Encourage your student to stand up, stretch, or walk for a minute or two every 30-45 minutes during long study sessions. This brief movement restores circulation, relieves muscle tension, and re-sets focus.

Beat 'Text Neck': Smart Tech Habits for Digital Wellness

Excessive device use, often involving prolonged neck flexion, is leading to a concerning rise in neck tension, headaches, and even chronic pain in students of all ages. This phenomenon is clinically known as 'Text Neck'.

●     Raise the Device, Not Your Head: The simplest and most effective correction: train your child to bring their phones and tablets up to eye level instead of constantly looking down. This maintains the natural curve of the neck.

●     Limit Screen Time: Be proactive about the mindful use of devices outside of required homework. Designate "tech-free" zones or times to encourage non device related activities and promote movement.

●     Stretch It Out: Reversing the Curve. Teach your child simple, gentle neck rolls and shoulder squeezes (retractions) throughout the day.

These specific movements help counteract and reverse the forward whead posture caused by devices, promoting flexibility and relieving muscle tightness. (P.S. Need a visual demonstration?)

Check out our reel with Dr. Nathaniel Thorpe for quick, effective neck stretches!)

Move Well, Feel Great: Embracing Daily Activity

An active body is a strong body, and that strength directly supports and protects the spine. Regular movement is vital for both physical and cognitive health.

●     Encourage Daily Movement: Whether it's unstructured playtime, helping with chores, walking the dog, or participating in organized sports, active kids naturally build stronger core muscles, which are the fundamental stabilisers for the spine and pelvis.

●     Warm Up for Sports: Injury Prevention. Emphasise the importance of proper stretching and a light warm up routine both before and after physical activity.

This prepares the muscles and joints for exertion, significantly reducing the risk of strains, sprains, and other sport related injuries.

●     Balance the Load: The Multi Bag Dilemma. If your child carries both a heavy school backpack and a heavy sports bag or instrument case, encourage them to swap shoulders frequently or, ideally, use rolling bags for their heaviest loads.

The goal is to avoid habitually placing all the extra weight on the same side of the body.

Sleep for Spinal Recovery: Restorative Positions

Sleep is not just for rest; it is the critical time when the body performs its crucial repair, recovery, and growth functions, especially for the spinal discs and surrounding tissues.

●     Supportive Sleep Setup: Invest in a supportive mattress and a pillow that is appropriate for their preferred sleeping position.

The pillow should keep their neck in a neutral alignment (not propped up too high or sinking too low) relative to their shoulders.

●     Side or Back Sleeping: The Healthiest Options. These positions are generally far easier on the spinal alignment and reduce compression compared to stomach sleeping, which forces the neck to rotate dramatically for hours.

●     No Devices in Bed: This rule is dual purpose. Looking down at a screen while lying down severely strains the neck, and the blue light emitted from devices disrupts melatonin production, negatively impacting the quality and quantity of restorative sleep.

Fuel Your Foundation: Nutrition & Hydration for Spinal Health

Spinal discs, muscles, nerves, and connective tissues are all living structures that require consistent, high quality fuel to function optimally and remain flexible.

●     Stay Hydrated: Disc Health Depends on It. The discs between the vertebrae are largely composed of water.

Muscles and connective tissues rely on water to remain flexible, cushion joints, and function well.

Encourage water consumption throughout the entire school day, not just during recess or lunch.

●     Fuel Growing Bodies: Vitamins and Protein. Balanced meals rich in essential vitamins (especially D and K), minerals (like Calcium and Magnesium), and adequate protein support robust muscle strength, bone density, and tissue recovery from the daily micro stresses of school life.

The Essential Chiropractic Check In: Prevention and Wellness

Prevention and early intervention are the cornerstones of a healthy, pain free spine, particularly during the rapid growth years of childhood and adolescence.

●     Back to School Spinal Checkups: A focused chiropractic check up at the start of the year is invaluable.

It allows us to proactively identify subtle posture issues, muscle imbalances, or mobility restrictions in the spine before they become symptomatic or turn into chronic pain points.

●     Preventative Care: Chiropractic care supports proper growth, alignment, and overall nervous system wellness.

By ensuring the nervous system is functioning optimally, students often experience better concentration, improved energy, and the ability to truly thrive in their academic environment.

●     Address Aches Early: Do Not Ignore Complaints. Never ignore recurring complaints of back pain, neck stiffness, or shoulder discomfort. Children often mask pain.

Early assessment by a chiropractor can pinpoint the root cause and prevent a minor issue (like an uncorrected joint restriction) from progressing into a chronic, debilitating problem.

Bonus Parent Tip: Model the Movement

Kids are intuitive learners, and they learn most effectively by example.

The best way to encourage healthy posture, proper movement, and smart tech habits in your student is to model those behaviours yourself at home and at work. Show them what good posture looks like!

Ready to ensure your child has their best, most comfortable, and pain free school year?

Prioritise their foundation for success. Book a comprehensive Back to School Spinal Health Check Up for your student today!

Our helpful team is always ready to help (08) 7222 8701