Back-to-School Health Tips for Kids & Parents

Start the School Year Strong - Body, Mind, and Posture!

As the new school year kicks off, kids and parents alike are adjusting to new routines, early wake-ups, and packed schedules. Amid the hustle, it’s easy to overlook how important physical wellness is for success-in the classroom and at home.

At Arvada Sport and Spine Group, we believe that a healthy spine, strong immune system, and stress-free mindset are the building blocks for a productive school year. Here are our top tips to keep your family thriving this fall:

1. Backpack Basics

Heavy backpacks are one of the biggest culprits of poor posture and back pain in kids.

Choose a pack with padded straps
Keep weight under 10-15% of your child’s body weight
Use both straps evenly to avoid imbalance
Tighten straps so the bag rests snugly against the back

Have your child try on their backpack, we’re happy to give posture assessments in our office!

2. Posture Matters (for Parents Too!)

Whether it’s hours of homework or remote work, everyone needs to watch their posture.

• Keep screens at eye level
• Sit upright with feet flat on the floor
• Take stretch breaks every 30-60 minutes
• Consider ergonomic accessories like lumbar support or footrests

Our physical therapy and chiropractic teams can help correct posture imbalances and prevent long-term issues.

3. Strengthen Immunity Naturally

The start of school often brings a wave of shared germs. You can help your body stay resilient with:

• Regular chiropractic care (supports nervous system health)
• Plenty of water, fruits, and veggies
• Daily movement, even just 20–30 minutes
• Quality sleep and downtime to recover from busy days
• A key supplement support is Vitamin K2 with D3, sold in our office. Kids chewable also available.

We offer wellness check-ins and supportive treatments to help boost immune function-ask us how!

4. Ease the Stress of Transition

New teachers, new friends, and busy schedules can bring anxiety for both kids and adults.
Massage therapy, adjustments, and movement-based therapies are effective ways to reduce stress and improve sleep.

5. Plan a Family Wellness Routine

From meal prepping to weekly check-ins and exercise as a family, building routines early helps your household feel less rushed and more connected.

Bonus Tip: If your child is starting sports this fall, now is a great time for a physical or pre-season check-in with our team!

We’re here to support your family's wellness all school year long. Schedule a visit today and let’s make this year your healthiest one yet!