How to Protect the Backs of Your Kids

Back to School!

Here are some tips on how to protect the backs of your kids as they return to school.

  1. Limit the amount of weight in student’s backpacks to 15% of young persons weight and make sure that both shoulder straps of backpack are used to evenly distribute the weight.
  2. Stress good posture (sit up straight, don’t slouch, don’t cross your legs).
  3. Make a point of insuring that your kids get enough sleep (tired muscles lead to bad posture).
  4. Encourage kids to do back stretches after sitting all day at school.
  5. Make sure that studying is  done at a desk or table ; not sitting on the bed or floor with the back not supported.
  6. When studying, breaks should be taken every 30- 45 minutes and students should move and stretch during these breaks.

These guidelines can help insure that our students spines have a healthy , happy school year.

Note: If after following these guidelines your child complains of back or neck pain there may be an underlying spinal condition that should be investigated.


Here are some stretches for muscles of the back which often become tight when doing deskwork and when carrying backpacks.

  1. Stand erect. Turn head slowly as far as possible one direction and hold for 10 seconds. Now turn as far as possible in the opposite direction and hold for 10 seconds. Repeat several times.
  2. Tilt head toward shoulder until a gentle stretch is felt and hold for 10-15 seconds. Repeat tilting toward opposite shoulder and stretch each side several times.
  3. Gently stretch your arm across in front of your body until a gentle stretch is felt between your shoulder blades and hold for 10-15 seconds. Repeat with each arm several times.
  4. Lie on your back with both knees bent with feet flat on the floor. Grasp one knee with both hands and pull as close to your chest as possible and hold for 10 seconds.  Repeat with alternate leg.  Do 5 – 10 on each side.

Goodman Family Chiropractors have served the chiropractic needs of Southern California for over three decades.  If your friends or family are having a neck or back issue, please let them know the initial consultation is always no charge; they can reach us today at 805.495.2735.

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