Back to School

The first day back to school can not only be overwhelming for the students but overwhelming for the parents as well! This Health Blog will give you some quick tips on how to start your year off right. The best part is you don’t have to do it alone. At Body Balance Physical Therapy, we can help get you and your kids in the healthiest way to carry heavy back packs, picking up and setting down kids and supplies etc. We are here to help keep your body stay healthy and happy.

​​​The following health and safety tips are from the American Academy of Pediatrics (AAP).

Backpack Safety

• Choose a backpack with wide, padded shoulder straps and a padded back. Pack light.
• Organize the backpack to use all of its compartments. Pack heavier items closest to the center of the back. The backpack should never weigh more than 10% to 20% of your child's body weight. Go through the pack with your child weekly, and remove unneeded items to keep it light.
• Remind your child to always use both shoulder straps. Slinging a backpack over one shoulder can strain muscles.
• Adjust the pack so that the bottom sits at your child's waist.
• If your school allows, consider a rolling backpack. This type of backpack may be a good choice for students who must tote a heavy load. Remember that rolling backpacks still must be carried up stairs, they may be difficult to roll in snow, and they may not fit in some lockers. And review backpack safety with your child.

To help keep your back strong throughout the year click here to ​Schedule an Appointment Now. 
Make an appointment with one of our amazing physical therapist and let us create a personalized and tailored plan for your needs before the back pain becomes to much!

Traveling To & From School
Review the basic rules with your student and practice any new routes or modes of transportation:

Bike

• Practice the bike route to school before the first day of school to make sure your child can manage it.
• Always wear a bicycle helmet, no matter how short or long the ride.
• Ride on the right, in the same direction as auto traffic and ride in bike lanes if they are present.
• Use appropriate hand signals.
• Respect traffic lights and stop signs.
• Wear bright-colored clothing to increase visibility.
• White or light-colored clothing and reflective gear is especially important after dark.
• Know the "rules of the road."

Walking to School

• Children are generally ready to start walking to school at 9 to 11 years of age.
• Make sure your child's walk to school is a safe route with well-trained adult crossing guards at every intersection.
• Identify other children in the neighborhood with whom your child can walk to school.  In neighborhoods with higher levels of traffic, consider organizing a "walking school bus," in which an adult accompanies a group of neighborhood children walking to school.
• Be realistic about your child's pedestrian skills. Because small children are impulsive and less cautious around traffic, carefully consider whether or not your child is ready to walk to school without adult supervision. If the route home requires crossing busier streets than your child can reasonably do safely, have an adult, older friend or sibling escort them home.
• If your children are young or are walking to a new school, walk with them or have another adult walk with them the first week or until you are sure they know the route and can do it safely. If your child will need to cross a street on the way to school, practice safe street crossing with them before the start of school.
• Bright-colored clothing or a visibility device, like a vest or armband with reflectors, will make your child more visible to drivers.

Eating During the School Day

• Studies show that children who eat a nutritious breakfast function better. They do better in school, and have better concentration and more energy. Some schools provide breakfast for children; if yours does not, make sure they eat a breakfast that contains some protein.
• Most schools regularly send schedules of cafeteria menus home and/or have them posted on the school's website. With this advance information, you can plan on packing lunch on the days when the main course is one your child prefers not to eat.
• Many children qualify for free or reduced price food at school, including breakfast. The forms for these services can be completed at the school office. Hunger will affect a child's performance in class.
• Look into what is offered inside and outside of the cafeteria, including vending machines, a la carte, school stores, snack carts and fundraisers held during the school day. All foods sold during the school day must meet nutrition standards established by the US Department of Agriculture (USDA). They should stock healthy choices such as fresh fruit, low-fat dairy products, water and 100% fruit juice. Learn about your child's school wellness policy and get involved in school groups to put it into effect. Also, consider nutrition if you child will be bringing food to eat during school.
• Each 12-ounce soft drink contains approximately 10 teaspoons of sugar and 150 calories. Drinking just one can of soda a day increases a child's risk of obesity by 60%. Choose healthier options (such as water and appropriately sized juice and low-fat dairy products) to send in your child's lunch.

 
To learn more about our nutrition program click here:Nutrition

Develop a Sleep Routine 

• Getting enough sleep is critical for a child to be successful in school. Children who do not get enough sleep have difficulty concentrating and learning as well as they can.
• Set a consistent bedtime for your child and stick with it every night. Having a bedtime routine that is consistent will help your child settle down and fall asleep. Components of a calming pre-bedtime routine may involve a bath/shower, reading with them, and tucking them in and saying good-night to them.
• Have your child turn off electronic devices well before bedtime.
• Try to have the home as quiet and calm as possible when younger children are trying to fall asleep.
• Insufficient sleep is associated with lower academic achievement in middle school, high school and college, as well as higher rates of absenteeism and tardiness. The optimal amount of sleep for most younger children is 10-12 hours per night and for adolescents (13-18 year of age) is in the range of 8-10 hours per night. See Healthy Sleep Habits: How Many Hours Does Your Child Need? for more information. 

 Making the First Day Easier  

• Parents should remember that they need not wait until the first day of class to ask for help. The best time to get help might be one to two weeks before school opens.
• Many children become nervous about new situations, including changing to a new school, classroom or teacher. This may occur at any age. If your child seems nervous, it can be helpful to rehearse entry into the new situation. Take them to visit the new school or classroom before the first day of school. ​
• Find another child in the neighborhood with whom your child can walk to school or ride on the bus.
• If it is a new school for your child, attend any available orientations and take an opportunity to tour the school before the first day. Bring the child to school a few days prior to class to play on the playground and get comfortable in the new environment.
• If you feel it is needed, drive your child (or walk with her) to school and pick her up on the first day, and get there early on the first day to cut down on unnecessary stress.
• Make sure to touch base with your child's new teacher at the beginning or end of the day so the teacher knows how much you want to be supportive of your child's school experience.
• Consider starting your child on their school sleep/wake schedule a week or so ahead of time so that time change is not a factor on their first couple of days at school. ​

We have a great video below to show you a quick exercise you can do to strengthen your shoulder before coming in to see us. Like and share us on facebook www.facebook.com/BodyBalancePhysicalTherapyLakeway and our instagram page to stay up to date on the latests exercises, workshops, and special offers!

​Additional Information from HealthyChildren.org: 

• Administering Medication at School: Tips for Parents
• Snacks & Sugary Foods in School: AAP Policy Explained
• Create an Allergy and Anaphylaxis Emergency Plan: AAP Report Explained
• How You Can Help Your Child Avoid & Address Bullying
• Back to School, Back to the Doctor​​
• The Healthy Children Show: Energy Balance for School-Age Kids (Video) 

Source
American Academy of Pediatrics (Copyright © 2017)
The information contained on this Web site should not be used as a substitute for the medical care and advice of your pediatrician. There may be variations in treatment that your pediatrician may recommend based on individual facts and circumstances.