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Back-to-School Posture & Stress: How Physical Therapy Can Help

Sep, 2025

As the new school year begins, students and parents are adjusting to new routines, heavier backpacks, longer study hours, and busy schedules. While the excitement of going back to school is high, it also brings challenges for both posture and stress management. At Go Physical Therapy, we help students, teachers, and parents stay healthy and pain-free during this busy season.

The Impact of Back-to-School on Posture

Many students spend hours sitting in classrooms, studying at desks, or looking down at phones and laptops. Poor posture during these activities can lead to:

  • Neck and shoulder pain
  • Back stiffness
  • Headaches from muscle strain
  • Long-term spinal issues if not corrected

Carrying heavy backpacks is another major factor. When worn incorrectly or overloaded, backpacks can pull the shoulders forward, round the spine, and even cause nerve irritation.

👉 Tip: A backpack should weigh no more than 10–15% of a student’s body weight, and both straps should be worn to distribute the weight evenly.

Stress and the School Year

Back-to-school stress isn’t just emotional — it shows up physically. Students may feel:

  • Muscle tension from anxiety
  • Fatigue from long study hours or poor sleep
  • Headaches related to posture and stress

Stress can also worsen existing conditions such as chronic pain, scoliosis, or sports injuries.

How Physical Therapy Helps

At Go Physical Therapy, we create personalized treatment plans to support students and families. Our approach includes:

  • Posture training – teaching correct desk setup and body alignment
  • Strengthening exercises – targeting the core and back muscles for better support
  • Stretching routines – to relieve muscle tightness from sitting or carrying backpacks
  • Stress relief techniques – including breathing exercises and guided movements that reduce tension
  • Sports injury prevention – helping active students stay safe during extracurricular activities

Back-to-School Wellness Tips

Here are simple strategies to stay healthy this fall:

  • Set up an ergonomic study space – Keep screens at eye level and use a supportive chair.
  • Take movement breaks – Stand up, stretch, or walk every 30–45 minutes.
  • Wear backpacks correctly – Use both straps and avoid overpacking.
  • Prioritize sleep – A well-rested body handles stress better.
  • Stay active – Regular exercise improves posture, focus, and mood.

Take Care of Your Health This School Year

Back-to-school season doesn’t have to mean back pain or stress. With the right guidance, posture habits, and care, you can stay focused and healthy all year long.

Book an appointment today with Go Physical Therapy and let us help you or your child start the school year strong!

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