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. From backpacks to snacks, small adjustments at home can make a big difference in your child’s energy, focus, and long-term wellness. 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. At our clinic, we often see kids experiencing discomfort from oversized or poorly designed backpacks. Over time, this can contribute to back and neck pain, fatigue, or even changes in gait and posture.
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. A well-designed backpack can be both functional and stylish, so make “comfort first” the rule when shopping.
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
Pro tip: Encourage your child to use both shoulder straps every day. Slinging a bag over just one shoulder may seem easier, but it creates uneven strain and increases the risk of injury.
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. These setups may 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. Ideally, your child’s feet should touch the floor, their knees should bend at 90 degrees, and the top of their screen or book should be at eye level. A simple footrest or cushion can make a huge difference for smaller children.
Another key to healthy study habits is movement. Make sure your child takes regular breaks (every 30 to 45 minutes is ideal). Studies show that movement during study breaks can improve productivity, boost concentration, and reduce tension in the body. Light stretching, a walk around Wash Park, or a quick game of catch in the backyard can help them return to their books refreshed and focused.
Healthy Snacks and Hydration
Nutrition plays a big role in your child’s energy and concentration throughout the day. At the start of each week, take some time to prep lunches and snacks that will support their learning and mood. We recommend snacks that are nutrient-dense and low in added sugar.
Some easy go-to options include:
• Apple slices with sunflower butter
• Hummus with carrot or cucumber sticks
• Hard-boiled eggs with whole grain crackers
• Yogurt with berries and chia seeds
• Trail mix with nuts, seeds, and dried fruit (watch for added sugar!)
Avoiding processed foods and choosing organic options when possible is a great way to support overall wellness. Small changes like swapping chips for crunchy veggies can make a big difference in sustained energy levels.
And 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, cucumber, or fresh berries. Staying hydrated is one of the easiest ways to keep your kids feeling their best all day long.
Chiropractic Care for Kids
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 from sports or recess can all put stress on a child’s spine and nervous system.
Gentle chiropractic adjustments are safe for children and can help improve posture, ease tension, and support their growing bodies during this busy season. Many families use chiropractic care as a proactive tool, not just for pain relief, but also to help their kids thrive in school, sports, and everyday life.
Final Thoughts
Back-to-school season can be a whirlwind of shopping lists, new schedules, and fresh routines. Amid the excitement, don’t forget that your child’s health is the foundation for a successful school year. By choosing the right backpack, creating a comfortable study space, fueling them with healthy snacks, and supporting their spinal health, you’ll be giving them tools that extend far beyond the classroom.
Here’s to a happy, healthy, and successful school year!
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.