Our Back to School Health Checklist

back to school

Waverley Chiropractic Centre is excited to help you and your children get ready for going back to school.

Every January millions of children, including some of our very own patients, go back to school. While schools are great places for children to learn and develop both mentally and socially, it is important for kids to remember their health and wellbeing in the classroom all year round.

While most parents and children have a checklist of stationery and supplies for starting the school year, we are providing our patients with a ‘Back to School Health Checklist.’ The checklist, developed as part of the Australian Chiropractors Association (ACA) Back to School Campaign, is a great way to remind kids of the importance of building healthy habits in school.

They are simple to incorporate and easily fit into a child’s everyday routine. For instance, packing a healthy lunch filled with lots of fruit and veggies, getting 60 minutes of daily physical activity and wearing the backpack correctly by carrying it with both straps.

The Health Checklist also reminds kids to reduce their recreational screen time, sit correctly in the classroom and consider chiropractic care.

Kids don’t often think about the impact that common activities like sitting in a classroom, carrying a heavy bag and excessive screen time can have on their overall health and wellbeing.

Pick up your complimentary Back to School Health Checklist from us today, or if you are concerned about your child’s spine or any other back to school related activities, book an appointment with us via Waverley Chiropractic Centre online booking site.

For more information on the ACA’s Back to School, visit backtoschool.org.au

Back to school tips: Are your kids practising these healthy habits in school?

Back to school tips Mount Waverley Chiropractor

Back to school tips. Starting the school year many of our young patients or children of our patients will pack their books, polish their shoes and head back to school, ready for the year ahead. However, kids don’t often think about the impact that common classroom activities like sitting in a classroom, carrying a heavy bag and excessive screen time can have on their overall health and wellbeing.

As part of the Australian Chiropractors Association’s Back to School campaign, Waverley Chiropractic Centre here in Mount Waverley is encouraging Aussie kids to adopt positive spinal health habits.

These habits include:

  • Carrying a backpack correctly with both straps, adjusting it to the correct height and ensuring only the essentials are packed, with heavier items to the back of the bag to reduce weight.
  • Maintaining good posture when sitting in a classroom by keeping their shoulders back and relaxed with both feet firmly on the floor.
  • Trying to reduce recreation screen time to two-hours every day.
  • Eating a balanced, healthy diet and staying hydrated, helping kits to keep kids active in the playground and alert in the classroom.
  • Getting enough physical activity is key for a child’s wellbeing, so as a guide, kids should try and get at least 60 minutes of physical activity daily.

Let’s help kids practise these positive spinal health habits this back to school season and all year round.

I welcome you to make an appointment for more advice and assistance on implementing these positive health habits into your child’s daily activity.

We are even able to assist with fitting your child’s backpack to suit their current level of development. Contact us at Waverley Chiropractic Centre to book your appointment.

For more information on these tips and the Back to School campaign, visit backtoschool.org.au  

Give your Child’s Back a Good Pack

At Waverley Chiropractic the health of your child’s spine is important. As children return to school, it is important that parents of school aged children look at the quality and fit of their child’s backpack, as heavy, incorrectly fitted and badly packed school backpacks can lead to spinal health problems as your child grows.

Spinal health is crucial at any age and items like heavy backpacks may cause strain and discomfort to the spine. I believe spinal pain can be attributed to a number of factors, and heavy and incorrectly worn bags may also lead to poor posture, slouching and uneven hips.

The relationship between spinal health and carrying a heavy backpack may also depend on additional aspects such as your child’s age and weight. 


If you’re worried about your child’s backpack weight, here are a few lifestyle and backpack modification tips:

What to look for in a backpack: 

  1. Make sure the backpack is the right size for your child, no wider than their chest and below the
    hollow of their back
  2. A moulded frame on the back, that when adjusted fits their spine.
  3. A bag made from a light weight material like canvas, with two padded straps
  4. Adjustable waist and sternum straps
  5. Separate compartments that allow for easy packing and weight distribution

How to carry the backpack in a spine safe way:

  1. Ensure that the weight of the backpack is no more than 10% of your child’s weight when packed.[1] Only pack essentials to lessen the load, perhaps use school lockers if available.
  2. Pack the heaviest items closest to the spine and make sure all zippers are done up all the way.
  3. Secure the sternum and waist straps (they’re there for a reason)
  4. Always wear both straps. Tell the kids it’s not cool to ‘one-strap it’ anymore.
  5. Reduce the time spent wearing the backpack to no more than 30 minutes at any one time.

Another tip is to ensure your child is undertaking 60 minutes of moderate physical activity every day, as a part of correct spinal care.


[1] Chen YL, Mu YC. Effects of backpack load and position on body strains in male schoolchildren while walking. PLoS One. 2018;13(3):e0193648. Published 2018 Mar 21. doi:10.1371/journal.pone.0193648

Neck pain, headaches with school

Neck pain and headaches due to school-related activities appears to be on the increase according to Glen Waverley Chiropractor, Dr Shaun Beovich. The cause seems to be the use of laptops, tablets and phones by students. With the start of the new school year it’s a good time to get the use of this technology right now.

 

This technology is definitely good and valuable for the student to use, however excessive use and poor posture may contribute to neck pain, headaches and shoulder discomfort. The underlying cause is forward head posture.

 

Forward head posture increases the pressure and strain being placed on your neck joints, muscles and ligaments. Over time this may lead to discomfort across the shoulders, neck pain and even headaches.

 

3 simple tips to help avoid this.:

  1. Limit the use – regular breaks away from the screen
  2. Raise the device up – lift the device up higher to decrease the time and angle of looking down
  3. Stretch – do the opposite. Look up, bring the shoulders back and do some shoulder shruga and rolls.

 

Technology is beneficial but for young spines it’s best to get into good habits now. For a free spinal or backpack check-up for your student, contact Waverley Chiropractic Centre in Glen Waverley now on 88395364 or book online at www.waverleychiro.com.au . Check out our Youtube channel or facebook page.

5 tips on wearing a school backpack

At Waverley Chiropractic Centre located at 490 Springvale Rd, Glen Waverley we are offering free backpack check-ups for all school kids up until the end of February.

The end of January is a busy time in our household as 6 kids get ready for the new school year. Making sure that backpacks fit properly is an essential part of getting ready for the year.

Heavy, poorly fitted and packed backpacks may lead to spinal health problems in children. We have your back with these handy 5 backpack tips.

Tip 1: Pack the heaviest items closest to the spine

The closer the weight of the school backpack is to the spine, the less the load that is put onto your childs’ back thus helping to reduce the chance of discomfort or back pain. Ideally the backpack and contents should be less than 10% of your childs’ body weight. That’s not much! So encourage your child to take the minimum to and from school.

Tip 2: Make sure to do all the zips up

Apart from stopping to allow items to  fall out, zipping up your bag will decrease the space from the outer part of your backpack to your back, therefore decreasing the strain on your spine.
Tip 3: Secure the sternum, waist and compression straps

These straps are there for a reason! They help to compress your bag and also give stability whilst walking, avoiding unnecessary stress onto your childs’ back.
Tip 4: Always use both shoulder straps

More and more kids are doing this now, which is great. It helps to distribute the weight evenly through your childs’ back.
Tip 5: Don’t wear below the hollow of the lower back

This is a major problem. It may look trendy but it also puts extra strain onto your childs’ back. You may want to cut off the straps so your child can’t wear the bag around their bottom!!

For more information on maintaining a healthy spine or to book a backpack check-up, please visit the Waverley Chiropractic Centre website at www.waverleychiro.com.au or phone 88395364. Check our Youtube clip on these tips here.

Don’t let school be a pain in the back

It’s almost school time again! As parents begin preparations to send children back to school, Dr Shaun Beovich from Waverley Chiropractic Centre in Glen Waverely would like to remind them that heavy, poorly fitted and packed backpacks may lead to spinal health problems in children.

Spinal health problems can often go unnoticed. However, poor posture, back pain or “growing pains” need not become an accepted part of everyday life for your child.

When choosing a backpack for your child, choose one that allows for even distribution of weight across the back. Otherwise the backpack can place unhealthy stress on a child’s spine.

School can be a challenging time for any child, so ensuring they are as comfortable as possible is important for their physical and mental development.

Despite the increased use of technology in schools, schoolchildren still overload their backpacks with textbooks, sports and other gear or simply do not wear them correctly.

Next up I’ll be bringing you 5 simple tips for wearing a backpack and how chiropractic may help your child.

There are up to 300,000 patient visits to Australian chiropractors each week. Chiropractic care is concerned with the diagnosis, management and prevention of mechanical disorders of the musculoskeletal system, and the effects of these disorders on the function of the nervous system and general health.

Chiropractic is a low risk profession with an enviable safety record in Australia, a result of evidence based care delivered by five year university educated healthcare professionals.

For more information on maintaining a healthy spine, please visit the Waverley Chiropractic Centre website at www.waverleychiro.com.au