Bella Wong – Paediatric Physiotherapist
Heading back-to-school can be an exciting time for little and big children alike. However, it can also bring challenges, from adapting to the physical changes of carrying school bags, to addressing big emotions and fatigue. As pediatric physiotherapists, we understand the importance of supporting your child’s physical and emotional well-being for a great start to the year.
Here’s just a few of our tips for a smooth transition back to school after their Summer downtime.
Choose the Right Backpack
A well-fitted backpack is essential to prevent discomfort and promote healthy spine development for your child. Look for:
- Two Straps for Balance: Always choose backpacks with two padded shoulder straps to ensure even weight distribution and reduce the risk of strain.
- Chest and Waist Straps: These features help distribute weight evenly, making it easier for your child to carry their bag comfortably.
But what if your child had a specific school backpack? You can still use these handy tips to avoid pain or damage: Wear it Right
- Proper Fit: Adjust the shoulder straps so the backpack sits snugly against the back, with the bottom resting in the curve of the lower back.
- Two Strappin’: Encourage your child to always wear the bag with all available straps, (including chest or hip straps) to distribute the weight evenly.
Pictures adapted from:
https://www.therapeuticassociates.com/basics-to-wearing-a-backpack-tips-to-prevent-neck-back-pain/
Pack it Right
- Lighten the Load: The total weight of the backpack should not exceed 10-15% of your child’s body weight. For example, if your child weighs 30kg then their bag should be 3-4.5kg maximum. Including the weight of the bag! Encourage them to carry only necessary items and regularly clean it out regularly.
- Distribute Weight Evenly: Place heavier items, such as textbooks & lunchboxes, closer to your child’s back to minimise strain. Lighter items can go in the outer compartments.
- Organise by Frequency of Use: Pack items your child will need to access frequently, like a small pencil case or snacks, in easily reachable pockets.
Pictures adapted from:
https://www.therapeuticassociates.com/basics-to-wearing-a-backpack-tips-to-prevent-neck-back-pain/
Helpful Strategies to Manage Big Emotions After School
Returning to school can be overwhelming for many children, but simple sensory strategies can help them self-regulate. Here are a few techniques that have worked well for our Kiddo’s:
Environmental & Routine Strategies
- Snacks and Drinks! Have a cold drink and a snack for when you pick up your child if possible. A little energy and hydration goes a long way, particularly in the warmer months.
- Create a Calming Environment: Set up a quiet, cosy corner at home with soft cushions, blankets, and dim lighting for your child to unwind.
- Deep Pressure Comfort: Hugs, weighted blankets, or snug clothing can offer calming deep pressure input.
- Routine and Consistency: Establish a predictable after-school routine that includes time for decompression and quiet activities.
- Stay Organised: Help your child manage tasks by writing down only three things on their priority list. This keeps expectations manageable and provides a clear focus, reducing feelings of being overwhelmed.
- Listen to Their Needs: Some children may benefit from quiet downtime, while others may prefer engaging in hobbies or creative activities.
Sensory Activities
- Breathing Exercises: Teach your child simple breathing techniques. Breathing slowly and deeply will help your child shift from moments of distress to a relaxed state. Try taking a deep breath in for four counts, and exhaling for four counts.
- Stress Balls or Fidget Toys: Squeezing and manipulating these can provide tactile input and help release tension.
- Swinging or Rocking: Gentle rhythmic movements can be soothing for the nervous system.
- Music or Nature Sounds: Listening to calming sounds can help your child shift their focus and relax.
- Visual Relaxation Tools: Use lava lamps or slow-moving glitter jars to help your child visually decompress.
Strategies to Manage Fatigue
Returning to school can be a big transition – from long Summer days, where they can go faster or slower depending on their needs, to the schedule and sensory demands of the school day. Kids can easily become fatigued, affecting your their energy levels, focus and ability to regulate their emotions. Here are some ways to help them recharge:
Prioritise Quality Sleep: Ensure your child follows a consistent sleep schedule to meet their developmental needs. This can vary between each child, but as a general guide, 6-12yr olds need 9-11hrs, while 13-18yr olds need 8-10hrs.- Schedule Rest and play: Going from school holidays back into a busy learning schedule can be very overwhelming and fatiguing. Try to keep the schedule for afterschool and weekends light on. Schedule rest for your child. This might look like reading a book in a beanbag for full body rest.
- Stay Hydrated and Eat Well: Provide balanced meals containing protein, fat & carbohydrate and encourage regular water intake to sustain their energy.
- Take Breaks: After school, allow your child to tackle homework or chores in manageable chunks, with frequent breaks to prevent burnout.
- Encourage Physical Activity: Light physical activities like stretching, walking, swimming at the beach or playing outside can boost energy and reduce fatigue.
As school returns, focusing on your child’s physical, sensory, and emotional needs will set the foundation for a successful year. By having the correct strategies to kick start the new year, you can support your child to be physically and emotionally balanced. And remember, every child is unique, so you can adapt these tips to best suit your family’s needs.
Let’s make this school year a happy and healthy one for your child!
