It’s back to school time!! New school, new teachers, new classrooms, new supplies, and new experiences! This transition can bring anxiety and stress, among other things. But why let it? With some planning and tips, we hope your back-to-school transition will get off to a great start this year!

Transitioning from Summer to School Schedule:

Transitioning your children from the free time of summer back to the stricter schedule of school can be very difficult for some families. You may have children who don’t do well with routine changes, so here are some tips to make it easier for the whole family:

Re-Establish Routines: Start your new routine, with earlier bedtimes and other routines, the week before school starts to aide in the transition. Most teenagers need around 9-9.5 hours of sleep a night, and most toddlers need around 11! Getting back into a routine can take several weeks, so the earlier you start, the easier the transition will be for your child. Ease into the new school schedule by gradually moving your child’s bedtime earlier by 15 minutes until you have reached the new wake-up time.
Get them Prepared: During the days leading up to the first day of school, sit down and go over exactly what is going to happen (you can repeat it 100+ times if needed). It never hurts to keep your child as in-the-know as possible! For example: “You will wake up at 6:30, get dressed, eat breakfast, then I will drive you to school and walk you to your classroom. We will meet your teacher, then you will get to play with other kids.” Make sure to stick with the same routine as much as possible once it’s been established.
Get Organized: Help your child/teen set up binders, folders and a solid organizational system before school resumes in August. Also, help them develop a good place to complete homework, such as at a desk, a quiet area, or another calm and quiet location.
Review the Do’s and Don’ts of At-School Behavior: Give your child a simple rundown of the rules so they know exactly what to expect, even if they’ve been to school before. “No running; raise your hand to ask a question; take turns with friends; share with friend,” etc.
Attend orientation: Visit your child’s teacher and allow your son or daughter to see their classroom. This will ease anxiety about the unexpected!

Backpack Safety:

The backpack is one of the best ways for a child to tote their homework, books and other school materials. But an overloaded or improperly worn backpack can be harmful to our child’s overall health. Improper backpack use can cause injury, especially to children with young, growing muscles and joints.

Injuries can occur when children try to adapt to the heavy load and use harmful postures such as arching the back, leaning forward, or using only one strap (therefore leaning to one side). All of these postural adaptations can cause spinal compression, improper alignment and decrease the shock absorption provided by the vertebrae in our spinal columns. Too heavy of a load also causes the muscles and soft tissues to work harder, leading to strain and fatigue. It can also lead to excess stress and strain to the shoulders and arms.

Here are a few tips for selecting a backpack:

Height: Make sure the height of the backpack extends from approximately 2 inches below the shoulder blades to waist level, or slightly above the waist. The bottom of the pack should rest in the curve of the lower back. It should never rest more than 4 inches below the child’s waistline.
Straps: Distribute the weight evenly by using both straps. Always wear well-padded shoulder straps on both shoulders. Shoulders and necks have many blood vessels and nerves that can cause pain and tingling in the neck, arms and hands when too much pressure is applied. Adjust the shoulder straps so that the pack fits snugly on the child’s back. A pack that hangs loosely from the back can pull the child backward and strain muscles.
Hip Belt: If the backpack has one, wear it in order to improve balance and take some strain off sensitive neck and shoulder muscles.
Reflective Material: This ensures the child is visible to drivers in the early morning or evening hours.

Here are a few tips for packing the backpack:

Weight Distribution: Load heavier items closest to the child’s back and balance materials so the child can easily stand up straight.
Weight: Check that the backpack is NO MORE than 10 percent of the child’s body weight. This means a student weighing 100 pounds shouldn’t wear a loaded school backpack heavier than about 10 pounds. If the bag is consistently too heavy, consider a backpack on wheels if your child’s school allows it.
Contents: Arrange books and materials so they won’t slide around in the backpack. Check items and make sure they are necessary for the day’s activities.

The key to a successful experience for our children lies in a solid school/home partnership. It goes a long way if you take the time to prepare, speak with teachers and other providers, and let everyone know you are an involved advocate who wants to work with the school to make the year as successful as possible for your child.

Have a happy, fun and safe school year!!

Back to School

Erin Osterthun, PT, DPT

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