Back-to-School Wellness Tips

By: Dr. Lisa Goodman, DC, CCSP, CACCP

It’s that time of year again! As another toasty Denver summer winds down and families start prepping for the school year, it’s the perfect time to think about how to set your kids up for success and keep them healthy. Here are a few helpful reminders as back-to-school season begins.

Choosing the Right Backpack

As kids move up in grade levels, their backpacks often get heavier. This extra weight can lead to spinal compression, strained muscles, and poor posture. We see many kids at our clinic experiencing discomfort from oversized or poorly designed backpacks.

While style trends might influence your child’s choice, steer clear of messenger bags, totes, and unstructured styles. These options may look cool but can lead to uneven weight distribution and a greater risk of injury.

What to look for in a healthy backpack:

• A full backpack should not exceed 10% of your child’s body weight and should never be more than 25 pounds

• Choose a backpack with two padded shoulder straps to balance the load evenly

• Look for a bag with both a chest strap and waist strap for added support

• Opt for structured materials and multiple compartments to help organize and distribute weight

• Adjust straps so the backpack fits snugly and sits high on the back

  
  

Ergonomics of Studying at Home

Even if you can’t control your child’s classroom setup, you can create an ergonomic homework space at home. Many kids tend to study on the floor, couch, or even their beds. Unfortunately, these setups promote poor posture and strain on the neck and back.

Encourage your child to study at a desk that fits their size. An adjustable chair can help them stay upright and avoid slouching or bending forward. This setup will help maintain spinal alignment and prevent long-term discomfort. Also, make sure they take regular breaks. Studies show that movement during study breaks can improve productivity, boost concentration, and reduce tension in the body. Light stretching and a short walk around Wash Park can be simple and effective.

Healthy Snacks and Hydration

At the start of each week, take some time to prep lunches and snacks that will support your child’s energy and focus throughout the day. We recommend snacks that are nutrient-dense and low in added sugar. Choose whole fruits and vegetables, and include healthy fats like avocado or sunflower butter. Avoiding processed foods and choosing organic options when possible is a great way to support overall wellness.

Also... don’t forget hydration! Encourage your kids to drink water instead of soda or sugary juice boxes. Let them pick out a fun water bottle or try adding natural flavors like lemon or cucumber. Staying hydrated is one of the easiest ways to keep your kids feeling their best all day long.

Chiropractic Care

As your kids head back to school, this is also a great time to check in on their spinal health. Heavy backpacks, long hours at a desk, and increased physical activity can all put stress on a child’s spine and nervous system. A gentle chiropractic adjustment can help improve posture, ease tension, and support their growing bodies during this busy season.

Happy back-to-school everyone!

Lisa Goodman, DC, CCSP, CACCP founded Washington Park Chiropractic in 2006 in Denver, Colorado. Dr. Goodman is a Certified Chiropractic Sports Physician (CCSP) and Certified Prenatal and Pediatric Chiropractor (CACCP). She is also a member of the USGA Performance and Recovery Team and certified by the Titleist Performance Institute (TPI). Dr. Goodman published her first book, The Manual for the Chiropractic Entrepreneur, in 2024. Stay connected with Dr. Goodman on Instagram @washparkchiro and @drlisagoodman

Washington Park Chiropractic is the only practice in Denver, CO specializing in Sports Chiropractic, Prenatal Chiropractic and Pediatric Chiropractic. Our Wash Park providers are certified and trained in Sports, Pediatrics and Prenatal Care including massage, acupuncture, Webster Technique, Graston Technique, K-Laser, Kinesiology Tape, Normatec, Shockwave, and MSK Diagnostic Ultrasound.