As summer draws to a close and the new school year approaches, it’s important to mentally and physically prepare for a successful academic season. Here are some essential tips to help students begin the school year right and stay healthy throughout.
1. Backpack Basics
Choosing the right backpack and wearing it correctly can prevent strain on the spine and muscles. Look for a bag with padded shoulder straps, a waist strap, and multiple compartments to distribute weight evenly. Ideally, the backpack should be no more than 10-15% of the student’s body weight. Adjust both shoulder straps so the backpack fits snugly against the back for proper alignment.
2. Ergonomic Desk Setup
Creating a comfortable study environment at home is crucial for good posture and preventing muscle issues. Adjust the height of the desk and chair, so elbows form a 90-degree angle when writing or typing, with both feet flat on the floor or supported by a footrest. Position the computer screen at eye level to reduce strain on the neck and keep essential supplies nearby to minimize reaching and twisting.
3. Stay Active and Take Breaks
Stay active throughout the day to prevent stiffness and improve circulation. Take breaks every 30-45 minutes for stretching and movement, reducing muscle tension and lowering the risk of injury. Simple stretches like shoulder rolls, neck rotations, and back extensions can enhance flexibility and relieve stress on the spine.
4. Maintain Good Posture
Developing good posture habits early on can prevent long-term spinal issues. Remind students to sit straight with their shoulders relaxed and their back supported by an ergonomic chair with proper lower back support. Avoid slouching over textbooks or devices, as this can strain neck and back muscles. Regularly check and adjust posture throughout the day to reinforce healthy habits.
5. Hydration and Nutrition
Proper hydration and nutrition are essential for overall health and energy levels. Encourage students to drink plenty of water throughout the day to stay hydrated, which supports concentration and alertness. Pack nutritious snacks like fruits, nuts, and whole grains to fuel the body and maintain steady energy levels during school hours. A well-balanced diet rich in vitamins and minerals supports overall well-being and can contribute to musculoskeletal health.
By following these tips for back-to-school wellness, students can begin the school year focused on maintaining their health, posture, and performance. Prioritizing spinal health and overall well-being sets a positive foundation for academic success and lifelong healthy habits.
Hip and Core Strengthening Reduces Leg Injuries
The study we’re looking at this month compared groups of recreational runners and incident rates of knee, foot, and ankle injuries. They were grouped into three categories: control group, leg stretching group, and hip and core strengthening group. The results showed a significant reduction of injuries in the group that focused on strengthening compared to even the group that was performing leg stretches. It showed that often time’s injuries don’t occur just because we have tightness or tension in certain regions, but rather weakness in a critical area, such as the hip and core, can significantly alter how we run or move about our day.
This study highlights the important fact that once we get something moving better, we have to support and stabilize that movement with strengthening exercises if we are to maintain a good outcome for a long period of time. If you have an injury or pain that seems to always keep returning, especially with increased activity, then we can show you some good things to be working on that will help to stabilize the region and prevent future stress from developing!
Leppänen M, Viiala J, Kaikkonen P, et al. Hip and core exercise programme prevents running-related overuse injuries in adult novice recreational runners: a three-arm randomised controlled trial (Run RCT). British Journal of Sports Medicine 2024;58:722-732.
コメント