Author: Dave MacAskill

As the summer winds down and the school year begins, parents and students alike are in full gear, prepping for a successful school year. One essential item on every back-to-school checklist is the backpack. However, selecting the right one is more than just picking out the trendiest design; it’s about ensuring that the backpack supports the spine and promotes good posture.

1. Size Matters

The size of the backpack should be appropriate for your child’s age and body size. A backpack that is too large can cause your child to carry more weight than necessary, putting undue stress on their spine. The bottom of the backpack should rest in the curve of the lower back and not hang lower than four inches below the waist.

2. Look for Padded Straps

The shoulder straps should be wide and padded. Thin, unpadded straps can dig into the shoulders, causing pain and restricting circulation. Adjustable straps are also essential for ensuring the backpack sits comfortably on the back and is evenly distributed across both shoulders.

3. Consider the Weight

A good rule of thumb is that a backpack should weigh no more than 10-15% of your child’s body weight. Encourage your child to only carry what’s necessary and to use lockers or desks to store excess items during the day.

4. Multiple Compartments

A backpack with multiple compartments helps distribute the weight more evenly and keeps items organized. Heavier items should be placed closer to the back, while lighter items can go in the front compartments.

5. Opt for Ergonomic Designs

Many modern backpacks are designed with ergonomics in mind, featuring lumbar support and contoured designs that fit the natural curve of the spine. These features can significantly reduce the risk of back strain.

6. Encourage Proper Use

Even the best-designed backpack won’t help if it’s not used correctly. Teach your child to always wear both shoulder straps, adjust them so that the backpack fits snugly against their back, and avoid slinging the backpack over one shoulder.

7. Rolling Backpacks: A Good Alternative?

For students with particularly heavy loads, a rolling backpack might be a viable option. However, it’s important to note that these can be difficult to maneuver on stairs and may still require lifting at times, which could cause strain if not done properly.

8. Regular Chiropractic Check-ups

Finally, regular chiropractic check-ups can help identify any potential issues early on and ensure that your child’s spine is developing correctly. We can also provide personalized advice on posture and backpack use tailored to your child’s specific needs.

By following these tips, you can help ensure that your child’s backpack supports their health as well as their education. If you have any concerns about your child’s posture or back health, feel free to reach out to our clinic for an assessment. Let’s work together to make this school year a healthy and successful one!

With the rise of remote work, many of us find ourselves spending more time at home, often in makeshift workspaces that may not be ideal for our spine health. Prolonged sitting and poor posture can lead to discomfort, pain, and long-term issues. However, with a few adjustments and mindful practices, you can maintain a healthy spine while working from home.

1. Set Up an Ergonomic Workspace

Chair: Invest in an ergonomic chair that supports the natural curve of your spine. Adjust the height so your feet are flat on the floor and your knees are at a 90-degree angle.

Desk: Ensure your desk is at a height where your elbows form a 90-degree angle when typing. This helps prevent strain on your shoulders and neck.

Monitor: Place your monitor at eye level to avoid tilting your head up or down. Use a monitor stand or stack books if necessary.

2. Maintain Proper Posture

Sit Upright: Keep your back straight and shoulders relaxed. Avoid slouching, which can put extra pressure on your spine.

Head Position: Keep your head aligned with your spine. Avoid leaning forward or tilting your head for extended periods.

3. Take Regular Breaks

Stand and Stretch: Take a break every 30-60 minutes to stand, stretch, and move around. This helps reduce strain on your spine and improve circulation.

Microbreaks: Incorporate brief 1-2 minute microbreaks to stretch your arms, neck, and back.

4. Incorporate Exercise and Stretching

Daily Exercise: Engage in regular physical activity to strengthen your core muscles, which support your spine. Activities like walking, yoga, and Pilates are beneficial.

Stretching: Incorporate stretching exercises specifically for your back, neck, and shoulders. Focus on stretches that improve flexibility and relieve tension.

5. Practice Proper Sitting Techniques

Lumbar Support: Use a cushion or lumbar roll to support the natural curve of your lower back.

Hips and Knees: Keep your hips slightly higher than your knees to reduce pressure on your lower back.

6. Optimize Keyboard and Mouse Placement

Within Reach: Keep your keyboard and mouse close to avoid overreaching. Your forearms should be parallel to the floor.

Alternate Hands: If possible, switch hands when using the mouse to reduce repetitive strain.

7. Stay Hydrated and Eat Well

Stay Hydrated: Drink plenty of water throughout the day to keep your discs and spinal tissues hydrated.

Healthy Diet: Eat a balanced diet rich in calcium and vitamin D to support bone health.

8. Use a Standing Desk

Alternate Between Sitting and Standing: If possible, use a sit-stand desk to alternate between sitting and standing throughout the day. This helps reduce pressure on your spine and promotes better posture.

9. Mindful Movements

Avoid Twisting: When reaching for something, turn your whole body instead of twisting your spine.

Lift Correctly: If you need to lift something heavy, use your legs and keep the object close to your body to reduce strain on your back.

10. Maintain Regular Chiropractic Care

Regular Check-ups: Schedule regular adjustment appointments.

By implementing these tips, you can create a healthier and more comfortable workspace that supports your spine health. Remember, small adjustments can make a big difference in preventing discomfort and promoting overall well-being. If you have any questions or need personalized advice, don’t hesitate to contact us. We’re here to help you maintain a healthy spine and a productive work-from-home experience!

July has arrived, bringing with it sunny days, outdoor adventures, and the perfect opportunity to focus on your health and well-being. As we enjoy the warm weather and longer days, it’s also a great time to pay attention to something we often overlook—our posture. Good posture is essential for maintaining a healthy spine, reducing pain, and improving overall well-being.

Why Good Posture Matters

Good posture isn’t just about standing up straight to look confident. It plays a critical role in maintaining the alignment of your spine and the health of your entire musculoskeletal system. Poor posture can lead to:

• Back and Neck Pain: Slouching or hunching over can strain your back and neck muscles, leading to discomfort and pain.
• Headaches: Misalignment of the spine can contribute to tension headaches.
• Decreased Lung Capacity: Poor posture can restrict your lungs’ ability to expand fully, affecting your breathing.
• Digestive Issues: Slumping can compress your digestive organs, potentially leading to gastrointestinal problems.

Tips for Improving Your Posture This Summer

1. Stay Active: Regular physical activity is essential for maintaining good posture. Engage in exercises that strengthen your core muscles, as these support your spine. Swimming, walking, and yoga are excellent choices for summer.
2. Mind Your Workspace: If you’re working from home or at an office, ensure your workspace is ergonomically friendly. Your chair should support your lower back, your feet should be flat on the floor, and your computer screen should be at eye level.
3. Be Mindful of Your Movements: Whether you’re sitting, standing, or moving around, be conscious of your posture. Keep your shoulders back, head aligned with your spine, and avoid slouching.
4. Stretch Regularly: Take breaks throughout the day to stretch and relieve tension. Simple stretches like reaching for the sky, shoulder rolls, and neck tilts can make a big difference.
5. Seek Professional Help: Chiropractic care can be incredibly beneficial in improving and maintaining good posture. Chiropractors are trained to identify and correct spinal misalignments, which can alleviate pain and improve your overall posture.

Enjoy a Pain-Free Summer

This July, make a commitment to improving your posture and overall health. By incorporating good posture habits and seeking chiropractic care, you can get the most out of summer. Don’t let back pain or discomfort hold you back from the activities you love.

Stay healthy, stay active, and enjoy your summer to the fullest!

Summer is a fantastic time to enjoy outdoor activities, but it’s important to take steps to protect your spine while you’re having fun. Whether you’[re swimming, hiking, or gardening, here are some practical tips to help you maintain spinal health and prevent injuries.

1. Swimming Safely

Swimming is an excellent low-impact exercise that’s great for your spine, but improper techniques can lead to issues.

• Warm Up Properly: Start with gentle stretches focusing on your back and shoulders to prepare your muscles.
• Use Proper Techniques: Ensure you use the correct swimming strokes to avoid straining your neck and back. If you’re unsure, consider taking a few lessons.
• Take Breaks: Alternate between swimming and resting to avoid overexertion, which can lead to muscle fatigue and potential injuries.

2. Hiking With Care

Hiking can be invigorating, but uneven terrain can put stress on your back.

• Wear Supportive Footwear: Invest in good-quality hiking boots that provide ample support and cushioning.
• Use Trekking Poles: These can help distribute your weight more evenly and reduce the strain on your spine.
• Pack Smart: Use a backpack with padded straps and a waist belt to evenly distribute weight. Pack only what you need to avoid carrying a heavy-load.

3. Gardening without Strain

Gardening might seem relaxing, but it can be tough on your back if you’re not careful.

• Mind Your Posture: Avoid bending over for long periods. Instead, use kneeling pads or a small stool to maintain a more comfortable posture.
• Lift Properly: When lifting heavy pots or bags of soil, bend your knees and keep your back straight to avoid injury.
• Take Frequent Breaks: Stretch every 15-20 minutes to avoid stiffness and relieve any tension building up in your muscles.

4. Stay Hydrated

Hydration is crucial for maintaining spinal health, especially in the summer heat.

• Drink Plenty of Water: Aim for at least 8 glasses a day, more if you’re engaging in strenuous activities.
• Avoid Dehydration: Dehydration can lead to reduced disc height and increased risk of spinal disc problems. Keep a water bottle with you and drink regularly.

5. Incorporate Regular Stretching

Stretching keeps your muscles flexible and reduces the risk of injuries.

• Daily Stretch Routine: Incorporate a series of stretches targeting your back, hamstrings, and hip flexors. Consider yoga or pilates for a structured approach.
• Post-Activity Stretching: Always cool down with stretches after any physical activity to help your muscles relax and recover.

By following these tips and staying on top of your chiropractic care, you can enjoy your favourite summer activities while keeping your spine healthy and pain-free!

Enjoy your summer safely and stay active!

At Back to Balance, we’re passionate about promoting holistic well-being, recognizing that mental health is just as vital as physical health. As Mental Health Awareness Week unfolds, we proudly stand alongside individuals and communities worldwide to champion mental well-being and offer support to those grappling with mental health challenges.

Did you know that chiropractic care can be a game-changer in supporting mental health? By prioritizing spinal health and ensuring proper nervous system function, chiropractic adjustments have been shown to reduce stress, alleviate tension, and enhance overall mood. It’s incredible how a simple adjustment can have such a profound impact on your mental state.

At our clinic, we believe in taking a comprehensive approach to wellness. In addition to chiropractic care, we offer a range of holistic wellness services designed to nurture both the body and mind. From soothing massage therapy sessions to targeted physiotherapy treatments, our goal is to empower you on your journey to optimal well-being. When your body feels good, your mind follows suit.

In addition to professional care, incorporating self-care practices into your daily routine can further support your mental health. Here are some additional tips to consider:

1. Prioritize Sleep: Aim for 7-9 hours of quality sleep each night to allow your body and mind to recharge. Create a relaxing bedtime routine and avoid screens before bed to promote better sleep hygiene.
2. Practice Mindfulness: Incorporate mindfulness practices such as meditation, deep breathing exercises, or yoga into your daily routine to reduce stress and promote a sense of calm.
3. Stay Active: Engage in regular physical activity, whether it’s going for a walk, practicing yoga, or hitting the gym. Exercise releases endorphins, which can boost your mood and reduce feelings of anxiety and depression.
4. Nourish Your Body: Eat a balanced diet rich in fruits, vegetables, whole grains, and lean proteins to support overall health and well-being. Stay hydrated by drinking plenty of water throughout the day.
5. Connect with Others: Cultivate meaningful connections with friends, family, and loved ones. Social support is essential for mental health and can provide comfort and encouragement during challenging times.

We’re here to support you every step of the way.

Let’s work together to break down the stigma surrounding mental health and prioritize self-care and support for ourselves and our communities.