Back to School, Back to Balance: Posture, Nutrition & Wellness Tips for the Year Ahead
As the school year begins, our kids (and parents!) are adjusting to new routines, heavier backpacks, and busy mornings. At Kaname Chiropractic, we know that small daily habits make a big difference for your child’s posture, energy, and long-term health.
Here’s our Back-to-School Wellness Guide to help your family start strong, inside and out.
1. Support Their Spine from the First Bell
Backpacks:
Best choice: A rolling backpack to take the weight off their spine.
If carrying: Wear the backpack on the front to keep the load close to the body, but be careful on stairs since it can block their view of their feet.
Weight check: Backpacks should weigh no more than 10–15% of your child’s body weight.
Shoes:
Opt for wide toe box shoes to allow natural foot spread and prevent posture issues.
Desks & Screens at Home:
If your child uses a Chromebook or laptop, raise the screen to eye level (using a monitor, TV, or stand) and keep the keyboard low to prevent shoulder strain.
Encourage use of standing desks at home when possible.
On phones and Chromebooks, set a yellow backlight/night mode 24/7 to protect eyes from blue light strain.
Classroom Chairs:
Many school chairs have a “bucket seat” shape that tips the pelvis backward. Place a folded sweatshirt under their hips to help them sit upright.
2. Fuel Their Brain & Body Right
Skip the cereal.
Most boxed cereals are loaded with sugar, artificial colors, and processed grains that spike and crash blood sugar—leading to mood swings, fatigue, and poor focus.
Better breakfast options:
Fried or scrambled pasture-raised, free-range eggs
Antibiotic-free bacon or sausage, cooked in ghee, grass-fed butter, or coconut oil
Fresh fruit for fiber and vitamins
Warm bone broth or tea to gently wake up the digestive system
Why this matters: A balanced breakfast with protein, healthy fats, and minimal sugar helps stabilize energy, improve focus, and keep hormones happy.
3. Watch Out for Hidden Toxins in Snacks & Lunches
Check food labels for:
Artificial food coloring (linked to hyperactivity and behavioral changes in kids)
High fructose corn syrup (spikes blood sugar and stresses the liver)
Hydrogenated oils (inflammatory and harmful for heart health)
Artificial sweeteners (can disrupt gut health and metabolism)
Many of these ingredients are endocrine disruptors—they interfere with hormones and have been linked to cancer, metabolic disorders, and developmental issues.
4. Keep Their Nervous System in Tune
Regular chiropractic adjustments help kids adapt to the physical demands of school—whether it’s sitting for hours, carrying backpacks, or staying active in sports. Adjustments support:
Better posture and spinal alignment
Improved focus and mood regulation
Stronger immunity throughout the school year
This fall, let’s set our kids up for more than academic success. Let’s give them the tools to feel good in their bodies, focus with ease and grow strong all year long.