Back to School Tips
Jul. 17
Written By Heather Buckle
Primary school age, elementary, high school, university undergraduate and beyond, millions are returning to school this fall. We could not agree more, “Knowledge is Power”. So we wanted to share a few essential tips through the ages to ensure our students, our “future leaders” can thrive as they set out to achieve their goals. And teachers and parents – we did not forget you – we have you covered too!
Primary:
Teachers – Those mini chairs? Not a great choice for your back, hips and knees…. circle time? Choose to sit on the floor in a wide V-sit and capitalize on the chance for a great hamstring stretch without irritating the back!
Parents – Nighttime reading in awkward positions beside a short, twin bed? Not so great on the body either – Our suggestion? Lay on the floor on your tummies side by side – better bonding, more fun, & WAY better for the discs in your low back 🙂
Students – W shaped sitting and even cross legged is not great for the development of our hip joints while we are growing – Parents… encourage your children to sit in other positions that do not push the extreme’s of motion of the hips and knees – there will be fewer aches and pains ahead!
Elementary:
Teachers – All that forward bending over your students desks, helping with math problems & beyond, is not so great for the low back when done all day, every day. Pick certain projects or days where the students visit YOU at your desk, one at a time. Your body will thank you!
Parents – While some kids require no supervision, others may require more. Be cautious on where and how you help. Same rule applies for you as it does the teachers. Have your child visit you at an adult sized desk when you can – you might be able to run a marathon, play an intense volleyball or hockey tournament as an adult but sometimes the side effects of sitting and forward bending at this age is the thing that surprises us the most.
Students – Posture starts to take its form at this time. Habits, whether it’s low sitting in bean bag chairs, gaming chairs, forward bent projects on the floor, hard plastic rounded student chairs that hurt the tailbone immensely unless you slump – these are the years where anything in excess can start to reveal itself in our postures. The great news is that at this age, we are still pliable and growing and lots of chances to prevent and correct without any permanent spinal pathologies. Parents – watch for it and catch it. Encourage breaks to play and move. Encourage changes in study locations or positions, and mindfulness of posture (not in excess please – just simple reminders when appropriate :). Our kids body development and physical and mental awareness are in fast forward at this stage. Physical activity and regular movement are essential to their development and to prevent postural issues from all of life’s essential “sitting tasks”.
High School:
Teachers – Thankfully you can now teach vertically! But now you are on your feet for long hours – choose your footwear wisely. If your feet, knees, hips or back ache at the end of the day, seek a good Physio or Chiro opinion on your foot structure, shoe recommendations, etc. And if you tend to stand in one spot repeatedly with your pointer, an anti-fatigue mat can go a long way. PS. Did you know that good footwear alone, though it is the foundation of healthy body mechanics and the cushioning and mechanical guidance for walking and standing, is an essential first focus but without consideration of the insole, is only 50% of the solution. If you have a “pes planus” or a “dropped talus” you may need a specially recommended over the counter insert (very economical choice:) or in more aggressive conditions, may need a custom orthotic (covered by most insurance companies with a Physicians’ prescription”). Don’t cringe 🙂 Orthotics have come a long way! Talk to us! If it’s the right one for you – it will feel great!
Parents – You are likely more a chauffeur now more than anything – what does that mean? You are sitting… LOTS! Carpools, sporting events 3-15 hours away, academic events, friend get togethers… parents go the extra mile to ensure their children find their confidence and social comfort in high school. But that comes with added sitting in the car – add a lumbar support (purchased at most physio clinics onsite or by special order depending on your body type, size, conditions, etc) or pump up your car lumbar support if it has it or tilt your seat (the part you sit on) forward ever so slightly to improve your pelvic angle which improves your low back posture. Need more suggestions? Drop in to see us!
Students – You are also now sitting more than ever… that chem class has you stooped over your desk like you never expected, the calculus class has you leaned into your calculator as if it has the answers to all the problems of the world, and your tuba has your curled up for hours on end trying to master the timing on that funny transition where the oboe kicks in. And when your are done working hard, you are scrolling your phone, playing an online game or practicing driving. You sit… a LOT! Your spine and discs and muscles are healthy and young thankfully but need good circulation and mobility to stay and behave that way…. our top tip for you? Take breaks! Set a 60 min timer from anything sitting and take your dog for a walk, go for a bike ride or walk, help your parents with laundry 🙂 (bonus points if your laundry is in the basement and your room is on the top floor:). Simply… move as much as you can! (Ps. You are welcome mom and dad:)
University/College (Undergraduate or post-graduate)
Professors – You all have already sat ALOT in your lifetime to get where you are. If you are under 50, at the end of your day lay on your tummy for 5-10 min, propped on your elbows as if you are reading a book. Then relax. Completely. This should feel great and will offset some of the forward bending and sitting of the day to protect the discs in your bac. If it’s uncomfortable or if you are over 50, try it with a pillow under the hips and after a week try to remove the pillow (or not). If not certain – go see a Physio who knows the Mckenzie method and is great at “backs”. Protecting your back is WAY easier than fixing it after it’s “broken”. Trust us:)
Parents – Your kids are gone off to become adults, failures, successes and all. You have successfully earned a little “you” time. For all the sleepless nights, inexplicable laundry volumes, countless hours chauffeuring or cooking – your house is now quiet. Unsettling at first and then the reality kicks in that you can invest more time in you. Yes, do what you missed.. even the sedentary hobbies… go do it! But please remember that now is the age when your body starts to decline due to muscles naturally getting weaker, joints losing their youthful lubrication, and body aches are more evident. Movement and exercise is what stimulates circulation, lubrication, mobility and strength. … you need it! If your old routine makes it hard to “start”, grab a friend and commit to meet each day and be accountable. Hit the gym, the paddleboard, the hockey rink, the volleyball court or switch it up and learn to golf or play curling, something with less impact. Not sure what you can do? Talk to a physio or kinesiologist:) Time to reclaim a few hours to ensure your body is strong and happy long into your senior years!
Students – You have made it! You are here! And your are determined to give it your all… there’s nothing I can say to change the fact that you are going to have to sit and study for certain degrees… but your uni or college program usually comes with a free gym pass.. use it! Also, those tight muscles in your back? The knots that you cannot reach with your hands? A tennis ball is $1 at the dollar store – stand with your back against the wall, place the tennis ball around the sore area and lean in gently until you feel the “good pain”. Relax as the tennis ball helps you to achieve a few good trigger point releases. Move around as needed. A foam roller works fabulous too. And something you may not know? Your uni or college often has an included health plan and health clinic onsite – check it out – if yes, book 1 massage a month if you can to stay on top of it.
Hopefully the above helped you all? Please share this post and spread the word – sometimes even one of these tips can make a HUGE difference in someone’s life. Send it to your mom or dad, your child, a friend or favorite teacher! Enjoy and have an AMAZING year!