Back to School 2026
The school year is underway and as routines settle in, it is a good time to think about simple ways to support healthy spinal habits for children. The Australian Chiropractors Association (ACA) highlights five practical areas families can focus on to help protect growing spines throughout the school year.
1. Backpack
A backpack that is too heavy, or worn incorrectly, can influence posture and place strain on a child’s developing spine. Encourage children to carry only what they need each day and use lockers where available. Heavier items are best packed closest to the back panel, with straps adjusted so the bag sits high and secure against the body. You can download the free ACA ‘Backpack Safety’ flyer here.
2. Posture
Children spend many hours sitting in the classroom. Sitting upright with the back supported by the chair can help reduce unnecessary tension. Elbows should rest comfortably by the sides, legs remain uncrossed and both feet placed flat on the floor to provide a stable base. You can download the free ACA ‘Sitting Correctly’ flyer here.
3. Screen Time
We are seeing more screen use than ever before, and with that comes an increase in neck and upper shoulder discomfort, often referred to as “tech neck“. Limiting recreational screen time to 2 hours per day and encouraging regular movement breaks can help reduce strain on the spine.
4. Nutrition
A balanced diet rich in fruit, vegetables and water supports healthy growth, energy and concentration. Nutrients such as proteins, healthy fats, vitamins and minerals contribute to the development of bones and muscles, helping children stay focused and active throughout the school day. These things should all be considered when packing school lunches.
5. Exercise
Regular movement plays an important role in spinal health. Walking or cycling to school, participating in sport and enjoying active play all help strengthen the muscles that support posture. Gentle stretching can also assist with flexibility and mobility. As a guide, kids should be getting at least 1 hour of physical activity everyday.
Chiropractic Care
At Stratford Chiropractic, we are proud to support many local children and families with their spinal health. If you have concerns about your child’s posture or comfort, our team is here to help. Make an appointment today by calling (07) 4055 1667 or book online.