Back To School, Back To Pain in Towson MD?

The School Year Shouldn't Start with Back Pain

The back-to-school season brings excitement, fresh routines — and for many families, unexpected aches and pains. Between heavy backpacks, long hours sitting at desks, and new extracurricular activities, students and parents alike can experience spine stress and postural problems as schedules ramp up.

At Kalkstein Chiropractic our Townson MD chiropractic clinic, we believe that a strong, healthy spine is essential for a successful school year. Here’s how kids — and their parents — can stay aligned, active, and pain-free from day one.

1. Backpack Smarts: Lighten the Load

The wrong backpack can wreak havoc on a growing spine. Chiropractor-approved backpack tips:

• Choose ergonomic designs with padded straps and a waist belt.
• Keep the weight under 10–15% of the child’s body weight.
• Use both shoulder straps — avoid slinging the backpack over one side.
• Pack heavier items closest to the back and lighter ones further out.

Pro Tip: Parents: these rules apply to your work bags too!

2. Desk Setup Matters: Ergonomics for All Ages

Hours of homework — or remote work — in poor posture can lead to headaches, neck pain, and back issues. At-home and classroom ergonomics:

• Feet flat on the floor, knees at a 90-degree angle.
• Elbows bent at 90 degrees when typing or writing.
• Monitor or book at eye level to avoid neck strain.

Simple adjustments to chairs, desks, and screens can make a major difference!

3. Encourage Movement Breaks

Sitting still for long periods compresses spinal discs and tightens muscles.

Chiropractic Tip:

• Every 30–45 minutes, get up for a few minutes of movement.
• Stretch, walk, or do light exercises like arm circles, lunges, or back bends.
• Schools that allow "movement breaks" see fewer complaints of musculoskeletal pain.

Parents working at home? You need these movement breaks too!

4. Strengthen the Core to Support the Spine

A strong core = better posture, better balance, and fewer injuries. Kid-friendly (and parent-friendly) exercises:

• Bird dogs
• Planks (start with modified versions)
• Glute bridges

These exercises can easily be done in short 5-minute sessions before or after homework.

5. Prioritize Quality Sleep (for Better Recovery)

Spinal alignment starts with good sleep posture:

• Sleep on your back or side with proper pillow support.
• Avoid stomach sleeping — it twists the neck and spine.
• Invest in a supportive mattress that fits your child’s size — and yours!

Fun Fact: Kids who sleep well show better academic performance and report fewer musculoskeletal complaints.

Start the School Year Strong (and Pain-Free) In Townson MD

Don’t let back pain, neck aches, or poor posture sabotage the excitement of a new school year. Proactive chiropractic care can help identify and correct small issues before they become big problems — for both students and parents.

Schedule a Family Chiropractic Check-Up at Kalkstein Chiropractic Today! Start strong, stay strong — and enjoy a healthier, happier school year ahead!