Back to School & Family Movement: Setting Kids Up for a Healthy Year

As the school term kicks off, parents everywhere are juggling schedules filled with after-school activities, homework, and weekend sports. While team sports play a crucial role in a child’s physical and social development, movement at home and proper posture in daily activities are just as important for their overall health.

With long hours sitting in classrooms, carrying heavy backpacks, and wearing school shoes that may not support optimal posture, kids can experience postural imbalances, reduced energy, and even difficulty concentrating. That’s why this back-to-school season is the perfect time to focus on healthy movement habits and postural alignment to set them up for a strong start.

Why Family Movement Matters

There’s a strong emphasis on team sports in schools, which is fantastic for structure, teamwork, and discipline. However, not all kids thrive in a competitive setting, and even those who do still benefit from unstructured, stress-free movement.

Studies show that kids who regularly engage in movement with their family have better emotional regulation, higher self-esteem, and stronger family connections. Unlike organized sports, family movement removes performance pressure and allows kids to simply enjoy being active.

3 Fun Ways to Keep Your Family Moving

1️⃣ Hiking Together – Living near the beautiful Glasshouse Mountains gives us a perfect excuse to get outside! While kids may moan about the climb, they’ll feel a huge sense of accomplishment at the top. Plus, hiking improves balance, coordination, and cardiovascular fitness.

2️⃣ Backyard or Park Games – Whether it’s cricket, soccer, or tag, playing together encourages movement in a fun and casual way. Our family loves cricket—even if I don’t enjoy it as much as they do! 😆

3️⃣ Surfing & Water Play – Surfing is incredible for balance, spinal control, and core strength. Plus, the combination of sunshine, fresh air, and saltwater is an amazing stress reliever for both kids and adults.

Posture & Back-to-School Preparation

While movement is essential, we also need to look at what’s impacting your child’s posture during the school day. Poor posture can lead to back pain, neck tension, headaches, and even difficulty focusing in class.

Here are three key areas to check:

1. School Shoes & Standing Posture

Your child's shoes play a bigger role in their posture than you might think!
👟 Worn-down heels tilt the foot backward, causing knee hyperextension and strain on the lower back.
👠 Excessively high heels push the pelvis forward, over-arching the lumbar spine and restricting breathing.

📌 Try this test: Have your child stand barefoot on a flat surface and take a deep breath. Then, have them try the same breath with their school shoes on. If breathing feels restricted, their shoes may be affecting spinal function!

2. Backpack Posture

A heavy or poorly fitted backpack can cause rounded shoulders, forward head posture, and spinal misalignment.
✔️ Ensure the backpack sits above the glutes
✔️ Adjust both straps snugly to prevent forward hunching
✔️ Keep it light! A backpack should weigh no more than 10-15% of your child’s body weight.

3. Sleeping Posture

A proper night’s sleep is crucial for growth and learning!
🛏 Flat, firm pillows support the neck’s natural curve—avoid ones with excessive ergonomic cutouts.
❌ Too high? Encourages sleeping with the mouth open, affecting breathing.
❌ Too low? Leads to twisting or rolling the body, causing spinal tension.

📷 Not sure if your child’s sleep posture is optimal? Feel free to bring a photo into the clinic for advice!

When to Get a Chiropractic Check

Even with the best habits, school life can put strain on a child’s developing spine. If your child experiences any of the following, it may be time for a chiropractic check-up:

✅ Complaining of back, neck, or shoulder pain
✅ Frequent headaches or fatigue
✅ Postural changes (slouching, uneven shoulders)
✅ Discomfort during or after sports
✅ Difficulty focusing in class

A quick check can help correct postural imbalances, improve spinal function, and support overall well-being as they settle into the school year.

📞 Book a back-to-school posture check today! Call us at 5432 4880 or book online. Let’s set your kids up for a healthy, active, and pain-free year ahead!