The first weeks of school in Everett bring a mix of excitement and adjustment — new schedules, heavier backpacks, sports tryouts, and long hours of studying. While parents focus on supplies and homework routines, it’s easy to overlook something just as important: your child’s physical well-being.

From posture at the desk to the way a backpack is worn, small daily habits can make a big difference in preventing aches, pains, and injuries. In fact, research shows that nearly 3 to 4 out of every 10 children and adolescents experience low back pain during the school year — sometimes severe enough to affect attendance or sports participation.

To help students stay healthy and focused, here’s a guide from our Everett chiropractic and physical therapy team on supporting spinal health, preventing injuries, and recognizing early warning signs.

1. Backpack Safety: Avoiding the #1 Strain Culprit

1. 5,000 children visit the ER each year due to backpack-related injuries, and 14,000+ receive medical treatment for related issues.
2. Backpacks should weigh no more than 10–15% of your child’s body weight.
3. Use both straps, adjust them snugly, and keep heavy items closest to the back.
4. Encourage daily unpacking so they’re not hauling unneeded items.

2. Posture and Study Habits

1. Set up homework areas with the screen or book at eye level.
2. Sit with shoulders relaxed, feet flat, and back supported.
3. Take a stretch break every 20–30 minutes to keep muscles from tightening.

3. Preventing Sports Injuries

1. Warm-up before practices and games.
2. Incorporate core and flexibility exercises to support healthy movement.
3. Watch for lingering soreness — it can be an early sign of overuse.

4. Managing Back-to-School Stress

1. Encourage consistent bedtimes and screen limits.
2. Use massage or gentle stretches to relieve tension.
3. Support overall well-being with regular chiropractic or PT visits.

5. Signs Parents Should Watch For

1. Frequent complaints of neck/back pain or headaches.
2. Struggling to carry a backpack without leaning or wincing.
3. Red marks or indentations from backpack straps.
4. Avoidance of sports or playground activities.

Serving Everett & Snohomish County Families

Our clinic supports students and parents in Everett, Lynnwood, Marysville, Mukilteo, and surrounding communities with chiropractic care, physical therapy, and massage therapy — all tailored for growing bodies.

A healthy spine means a more comfortable, focused, and active school year. Let’s make sure your student starts strong.

Sources:

1. International Association for the Study of Pain – Low Back Pain During Childhood and Adolescence https://www.iasp-pain.org/resources/fact-sheets/low-back-pain-during-childhood-and-adolescence/
2. American Academy of Family Physicians – Back Pain in Children and Adolescents https://www.aafp.org/pubs/afp/issues/2020/0701/p19.html
3. Nationwide Children’s Hospital – Low Back Pain in School-Aged Children a Common Occurrence https://www.nationwidechildrens.org/newsroom/news-releases/2017/01/low-back-pain-in-school-aged-children-a-common-occurrence
4. Symmetry Health Chiropractic – Back Pain in Children: Statistics and How Chiropractors Can Help https://symmetryhealthchiropractic.com/statistics-back-pain-children-help/

Below, we explore some unique and health-focused tips for both parents and kids to ensure a successful start to the school year, which hopefully can reduce stress and anxiety for both!

For Parents

Create a Morning Playlist:

Develop a playlist with upbeat, energetic songs to help wake up the household and set a positive tone for the day. Music can boost mood and energy levels, making mornings smoother and more enjoyable.

Implement a Tech-Free Hour Before Bed:

Encourage a tech-free hour before bedtime to improve sleep quality. Blue light from screens can disrupt sleep patterns, so winding down without devices can help children get better rest.

Prepare Healthy Snack Stations:

Set up healthy snack stations in the fridge and pantry with pre-portioned, nutritious snacks. This makes it easy for kids to grab a healthy option, especially during the hectic school mornings or after school.

Create a Family Calendar:

Use a large calendar in a common area to track everyone’s activities, assignments, and appointments. This helps keep the family organized and reduces last-minute surprises.

Teach Time Management Skills:

Help your child learn time management by using visual timers and creating a schedule together. Visual aids can make it easier for younger kids to understand the concept of time.

For Kids

Mindful Breathing Exercises:

Teach children simple breathing exercises to help them stay calm and focused throughout the day. This can be especially useful before tests or presentations.

Healthy Hydration Habits:

Encourage kids to carry a reusable water bottle and set reminders to drink water throughout the day. Staying hydrated is crucial for maintaining energy levels and cognitive function.

Practice the Backpack Routine:

Teach kids to pack their backpacks the night before school, including all necessary materials and a healthy lunch. This reduces morning stress and ensures they have everything they need. Make sure their backpacks are not too heavy! Check out our guide.

Set Up a Homework-Friendly Space:

Designate a quiet, organized space for homework and studying. A clutter-free environment can help children concentrate better and be more productive.

Emphasize the Importance of Stretch Breaks:

Encourage children to take short stretch breaks during long study sessions or screen time. Stretching can help reduce fatigue and improve focus.

Boost Immune System with Probiotics:

Include probiotic-rich foods like yogurt or kefir in your child’s diet to help boost their immune system. A strong immune system is essential for fending off school-year illnesses.

Routine Eye Exams:

Schedule routine eye exams to ensure your child’s vision is optimal for learning. Unaddressed vision issues can impact academic performance. About 25% of school-aged children have vision problems, but many go undiagnosed because kids may not realize their vision is not normal.

Mental Health Check-Ins:

Regularly check in with your child about their feelings and stress levels. Open communication about mental health can help identify and address issues early.

Balanced Sleep Schedule:

Ensure your child follows a consistent sleep schedule, even on weekends. Adequate sleep is vital for cognitive function, mood regulation, and overall health.

Implementing these lesser-known tips can make the back-to-school transition smoother and promote a healthier, more organized lifestyle for both parents and children.

Sources:

Healthcare.utah.edu
hearthdisplay.com
psychologytoday.com
cedars-sinai.org
openai.com

Although there isn’t one right mattress for back pain, says the New York Times, there are plenty to choose from. Contrary to popular belief, a “tough-as-nails” mattress isn’t the answer, says the article, rather it’s choosing the right feel for your body. Some sufferers may want a memory foam mattress that contours to the body. Choosing a memory foam that supports your body weight is important, says the article. There are several that support under 200 pounds and over 200 pounds. Selecting the one that fits your body will help with durability. The feature to look out for when buying memory foam is its cooling ability, says Sleepadvisor. Memory foam tends to hold in heat, likely making the sleeper uncomfortable. Look for memory foam mattresses that have coils beneath its foam, and lots of layers in between the foam for absorption of heat, says the article.

When purchasing a mattress, make sure you do more than just lay on it in the showroom, says WebMD. Keeping your spine aligned is the most important factor in picking out the right mattress, says the article. The first thing you need to do is evaluate your own body. If you have wide hips, you may need a softer mattress, and what you may consider firm may not be firm for someone else. If you’re questioning firmness, says WebMD, go medium-firm. One study showed those who slept on medium-firm mattresses reported less pain than those who slept on firm mattresses.

Some unfortunate news, says WebMD, is that according to a study of 62 people, those who slept on inexpensive mattresses reported more pain in their backs. However, the study also showed that those who slept best were sleeping on new mattresses of any kind. The trick may just be to keep your bed fresh for the best sleep.

When looking for a mattress to help your back pain, you may feel a bit like Goldie Locks; it has to be just right. The good news is that there is no shortage of mattresses to choose from, and many of the companies have test and return policies to see if they work for you. It may take a few times to get the right one, but it’ll be worth the effort for your back in the end. Now, go catch some well deserved z’s.

Hydrate, Hydrate, Hydrate

The EPA estimates that extreme heat takes the lives of around 1,300 Americans each year. Heat-related illnesses are most common in the summer, so it’s very important that you take care to keep yourself cool.

Drink plenty of water throughout the day, rest in the shade or indoors when you can, and take breaks from any activity if you think you’re getting too warm.

Don’t Skimp on Sunscreen

Sunburn is a very common summer injury, and one that many people brush off as “no big deal.” However, sunburns can be very dangerous, as they increase your risk of developing skin cancer. Make sure to use sunscreen and other protective gear like hats and long sleeves to protect your skin when you spend time outdoors.

Be Smart Around Fireworks

Fireworks are especially popular around July 4th, but many people buy and use them all summer long. As a result, fireworks-related injuries soar every summer, with over 15,000 emergency room visits due to fireworks last year alone.

The best way to avoid injuries from fireworks is to not use them. However, if you do decide to purchase fireworks this summer, only light them outdoors and at a safe distance from people — and never light them in your hands.

Keep Kids Supervised

With children out of school during the summer, many families will make frequent visits to their local parks and swimming pools. However, this can lead to trouble; more than 200,000 children go to the emergency room each year because of injuries caused by playground equipment, and about 800 children each year drown in swimming pools.

The most important thing parents can do to prevent their children from suffering injuries is to supervise them while they play. This can help ensure safety and prevent kids from becoming seriously hurt.

Pay Attention to Your Body

During the summer months, many of us take advantage of the beautiful weather and work on household projects, play sports outdoors, or visit local hiking trails. This is great for your health — but if you try to take on too much, it can mean serious injuries.

The key to avoiding injury is to pay attention to your body. Notice if you feel any aches, pains, or strains and try not to overdo it.

And if you DO happen to hurt yourself, call your chiropractor or physical therapist right away. Early intervention from a professional can help your body heal quickly, so you can get back to enjoying the summertime.

While many folks today are telecommuting if they can due to the global health crisis, some people still have job sites or a cubical to commute to for work. Companies are supposed to adhere to safety protocols and training but at the end of the day, things still can happen. And during this trying time some companies are able to help workers where they are after an injury, and come to them.

When you get injured at work no matter how minor it is, it could cause serious problems later on.  From slipping on a wet floor and hurting your legs and feet to having something falls off a shelf onto your head in a stock room, your cubicle cabinet or even at a job site. There are also incidences where workers could be let into a building too early after chemicals are sprayed—you could inhale toxic substances which are extremely hazardous to your health.

Some types of common workplace injuries caused by:

• Slipping
• Tripping
• Falling
• Caught in machinery
• Car accidents
• Explosions
• Fires
• Struck by an object
• Repetitive motion injuries or over exertion from tasks
• Toxic air related injuries (older buildings can have mold issues, lead paint—also spraying chemicals in or around the building)
• Blood born pathogens (occupational hazards mostly, like in healthcare settings, usually)

Report it, always and get to an emergency clinic or local doctor ASAP.

No matter what injury or incident that occurs that can be a health hazard, you should always report it as soon as possible to your supervisor or someone on duty.  And of course, it’s even better if you have a witness. Even if you feel okay after the injury happens, you should still go to an emergency clinic, emergency room at the nearest hospital or your own doctor when it happens.  You need to get an evaluation to see if you need treatment or other assistance from a specialist doctor or a physical therapist.

You may need physical therapy to improve your injury

This way, you’ll have covered all your bases if something should happen later to your health.  Sometimes day, weeks, even months later an injury could get worse or you become sick in some other way.  While many injuries may seem minor, however, they could later on need surgery or some kind of rehab with physical therapy intervention—and many times this kind of program should start fairly soon after the injury.

Do you really need physical therapy (PT) and what is looked at?

While not every injury needs physical therapy, you may need it depending on your injury sustained—a doctor or specialist may recommend you seeing someone for assistance to get better.  When you have a muskoskeletal injury a variety of items are looked at:

• Bones
• Ligaments
• Joints
• Nerves
• Muscles
• Vascular system

Typically, any injury or accident that affected your body—like your head, neck, lower back, legs, shoulders, arms, hands, knees, and feet, could potentially benefit from a PT program. There are PT specialists who work with issues such as office place safety and ergonomics as well, if your injury warrants this kind of assistance.

You may still need to see an orthopedic doctor or surgeon to better understand your injury.  While CT scans, X-rays, MRIs are effective at diagnosis, they are more hazardous to health.  Ultrasounds are being used more and are less invasive imagery for the patient and can many times be more effective; it does need to be done by an ultrasound technician with more muskoskeletal experience.

Also, if needed, based on your injury your PT group may offer speech therapy or other specific kinds of needs—but this may be out of the general PT scope and may lead you to need other kinds of therapy specialists.  Most of the time, the typical PT therapy involved some sort of issue with your legs, arms, and sometimes head, neck and shoulder injuries.

PT is designed to help you:

• Regain motion and movement in a limb, back, neck and more
• Regain and re-train strength and abilities in injured body part or organ
• Regain the ability to walk, run etc. — like you did before and use assistance (crutches / cane / walker / wheelchair)
• Hopefully avoid surgery (not all the time)

Everything depends on the injury sustained and how severe it is and if you would benefit from assistance at a PT clinic. Even if you don’t believe you need the help, for work and medical documentation it is best to listen to your doctor or specialist because sometimes even the smallest of injuries could require surgery.

Is PT all you will need for a workplace injury?

You may need surgery. Many times therapy is the only intervention you may need for your injury, if fairly minor. If you do need surgery, you will be a PT routine after the surgery. Essentially, you need help to fully re-learn how to use your limb or other issues that has been corrected by the surgery. There are some kinds of back injuries over time that develop, that PT is better than having surgery like, lower back issues from lower spinal stenosis.

Remember, always to report the injury you sustained at the workplace or job site immediately, if possible.  Always get medical help, so you can be properly evaluated and keep all medical records.

Remember–Everett Spine & Rehab also offers expert physical therapy services.