With autumn right around the corner, the season brings in new beginnings as students, teachers and support staff head back to school. Many people may be shifting from an active summer lifestyle focused on more rest and more fun, to one of hours of sitting and physical stagnation. With this change, and unfortunately for many, comes the woe of back or neck pain.
Luckily, there are ways that you can help prevent or address these aches and pains! Below are some tips for teachers and students on returning to school pain-free.
1. Get enough sleep.
Get on a consistent sleep schedule, and stick to it! If you plan to get up at 5:30 AM every morning, try to get to bed by 10:00 PM the night before to allow yourself a half hour to fall asleep and ensure you receive the suggested minimum of 7 hours.
2. Make time for physical activity.
Regular physical activity has a protective effect against back and neck pain. Consider 150 minutes a week (30 minutes/5 days a week) of your favorite activity. It can be weight lifting, running, yoga, pilates, swimming, or even a walk with your dog. If safe, consider walking or biking to school!
3. Avoid prolonged postures and sustained sitting or standing.
Despite the common myth that we need to maintain a perfect sitting posture to avoid pain, the truth is that "perfect" posture doesn't exist. Research evidence suggests that sustained positions, whether sitting or standing, tend to be what causes pain. So consider changing your position, and often! Switch from sitting to standing to sitting upright to sitting slouched (this is OK to do!). During periods of prolonged sitting to grade exams or write an essay, set a timer to get up and stretch hourly. Stretch in positions opposite of your typical sitting posture (i.e. backbends, stretch your hip flexors and hamstrings, tuck your chin). When working with kids on the floor, switch often from various sitting surfaces such as floor cushions, low stools, or regular chairs. If you're a teacher, get kids to stand and stretch with you!
4. When using a chalk board or white board, avoid prolonged reaching overhead.
Instead of straining your shoulders to write on a high board, use a safe and sturdy stool to stand on, or write at eye level instead.
5. Find healthy ways to cope with stress.
With a new school year comes the stress of acing those exams, meeting report card deadlines, and dealing with the emotions of others around you. Discover ways to manage your stress in a healthy way. Strategies that you can try include:
- Breathing and meditating using phone apps or YouTube videos to help guide you
- Journaling
- Learning acceptance
- Embracing imperfection
- Recognizing and distracting yourself from negative thought patterns
- Asking for help when you are feeling overwhelmed
- Make a checklist of to-dos
- Connect with nature through walking or hiking
- Exercise and eat healthy
- Get enough sleep
6. Use the right backpack.
Although briefcases and messenger bags may be more appealing to the eye, a backpack tends to be the most comfortable and functional. Use a backpack with chest and/or waist straps, rather than carrying a bag with a single shoulder strap. Backpacks with wide, padded shoulder straps tend to be most comfortable. Make sure the shoulder straps are snug so that the pack isn't hanging at your waist. Pack only what you need and leave the rest at home or school, or if able, your vehicle. You can even consider a rolling bag to take to school instead.
If you do begin to experience pain, an Aware Health specialist can evaluate your situation, test your movement and strength, and offer valuable insight and treatment on how to manage and eliminate your pain, all through telehealth. We want you to get the most enjoyment and wisdom that the new school year has to offer, without having to deal with those nagging pains, and are here to support you through this journey!
Best of luck to all of our clients and patients returning to school this month!
