Hey everyone! It’s Dr. Shea Osuna here. With the start of the school year upon us, it’s a great time to focus on keeping our spines and nervous systems in top shape. Whether you're a student, a parent, or just someone looking to start the new season on a healthy note, I’ve got some fun and actionable tips to help you stay aligned and feel your best.
1. Backpack Basics
A heavy backpack can be a major culprit for back and neck pain. Here’s how to wear it right:
Lighten the Load: Only carry what you need for the day. Use a locker or keep extra books at home.
Use Both Straps: Distribute the weight evenly across your shoulders to prevent strain.
Adjust Properly: The backpack should sit high on the back and not hang lower than the waist.
2. Morning Stretches
Starting your day with a few simple stretches can make a big difference:
Cat-Cow Stretch: Get on all fours, arch your back up like a cat, then down like a cow. This helps to mobilize the spine.
Child’s Pose: Kneel and sit back on your heels, stretch your arms forward, and rest your forehead on the ground. Great for stretching the back.
Neck Stretches: Gently tilt your head towards each shoulder, hold for a few seconds, and repeat. This relieves tension in the neck.
3. Healthy Lunches
A balanced diet supports overall spinal and nervous system health:
Include Protein: Helps repair tissues and maintain muscle health. Think chicken, tofu, or beans.
Add Fruits and Veggies: Rich in vitamins and antioxidants, they support overall health and reduce inflammation.
Stay Hydrated: Water is essential for spinal disc health. Aim for 8 glasses a day.
4. Screen Time Tips
With schoolwork often comes increased screen time. Protect your spine and eyes:
Elevate Screens: Keep laptops and tablets at eye level to prevent neck strain.
Blue Light Glasses: Wear them to reduce eye strain, especially in the evenings.
Take Breaks: Follow the 20-20-20 rule: every 20 minutes, take a 20-second break to look at something 20 feet away.
5. Bedtime Routine
A good night’s sleep is crucial for a healthy nervous system:
Regular Schedule: Go to bed and wake up at the same time every day.
Create a Calming Environment: Keep the bedroom cool, dark, and quiet.
Limit Screen Time Before Bed: Turn off electronic devices at least an hour before bedtime.
6. Chiropractic Care
Regular chiropractic adjustments can help keep your spine and nervous system in optimal condition:
Book Regular Appointments: Keeping up with regular adjustments can prevent issues before they start.
Stay Active: Physical activity supports spinal health. Try to incorporate some form of exercise daily.
Practice Good Posture: Whether sitting in class, at a desk, or on the couch, always be mindful of your posture.
Fun Family Activities
Here are some fun ways to keep the whole family healthy and active:
Family Yoga Sessions: A great way to stretch and strengthen together.
Weekend Hikes: Explore local trails and enjoy the benefits of fresh air and exercise.
Cook Together: Prepare healthy meals as a family. It’s a fun way to ensure everyone is eating well.
Conclusion
The start of the school year is the perfect time to focus on spinal and nervous system health.
By incorporating these tips into your daily routine, you can ensure that you and your family stay healthy, happy, and ready to tackle whatever the school year brings.
Remember, regular chiropractic care is a fantastic way to support your overall health. If you haven’t booked your next appointment yet, now’s the time! Let’s make this school year your healthiest one yet.
For more tips on spine and nervous system health, follow us on social media and make sure to sign up for our upcoming classes and workshops! RSVP Here!
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