Back to School Health Tips

It’s that time of year again. The school bells are about to ring, and whether you’re getting a teen ready for high school or sending a college student off to campus, there’s a lot to prepare. New schedules, school supplies, sports teams, and social events all come with the territory - and while the excitement is real, so are the physical and emotional challenges.

From sleepless nights to sore backs and school-related stress, getting back into a routine can take a toll. But don’t worry - there are simple, effective ways to set your household up for success. With a few proactive steps, you can help your student start strong, stay healthy, and feel their best all year long.

Rebuild a Healthy Sleep Routine

Let’s talk about sleep - one of the most important factors in your child’s school success. Over summer break, bedtime routines tend to slide, and getting back to early mornings can be a tough adjustment.

To avoid struggling during the first week of school, begin easing back into a normal sleep schedule 1–2 weeks before the first day. Start by adjusting bedtime and wake-up times by 15–30 minutes every few days until you're back on track.

Sleep Tips for School Success:

• Power down screens at least an hour before bed.
• Stick to a consistent bedtime, even on weekends.
• Keep the bedroom quiet, dark, and cool.
• Add calming bedtime rituals like reading, stretching, or breathing exercises.
• Don’t overlook the importance of a good pillow - it can make all the difference in sleep quality.

Bonus Sleep Support:

Now is a great time to consider upgrading the pillow your student uses at home or in the dorm. The Adjust-A-Loft™ Pillow is a great option for growing bodies or college students who need restful sleep to power through long days of learning. This pillow puts you in control - soft or firm, the choice is yours. Overstuffed on arrival, simply unzip the cover and remove as much filling as you’d like for your ideal level of comfort!

Another smart option is the Bowtie Pillow - it gently cradles the head and neck to help reduce tension, headaches, and neck pain. A supportive pillow isn’t just a luxury - it’s a smart, health-focused upgrade that supports better rest and recovery every night.

Prevent Back Pain: Backpacks, Posture, and Smart Supports

Backpacks, long hours at desks, and slouchy posture can lead to back and neck pain. The strain of carrying heavy books or hunching over a laptop can really take a toll over time.

Here’s how to help your student avoid unnecessary aches and pains:

Backpack Tips:

• Choose a backpack with padded straps and a cushioned back.
• Make sure it sits evenly across the shoulders and doesn’t sag low.
• Pack light - only carry the essentials.

Posture Matters:

• Remind students to sit up straight with feet flat on the floor.
• Shoulders should be relaxed, not hunched.
• Periodically stretch between classes or study sessions.

Helpful Tools for Posture & Pain Relief:

• The Apex Cervical Orthosis™ is a small but powerful tool that can help restore natural cervical (neck) curvature. Just a few minutes of use per day can relieve tension in the neck and upper back - perfect for teens or college students dealing with tech neck or long study hours.
• Braces and supports can also be game-changers for student athletes or anyone dealing with ongoing joint discomfort. Whether it’s a wrist brace for typing, a knee brace for sports, or lumbar support for sitting long hours, these products help protect joints, reduce strain, and prevent injury.
• The Perfect Posture Corrector is a simple, comfortable way to support better posture throughout the day. It helps gently realign your spine, which can ease everyday aches and tension caused by slouching or sitting too long.

Ask your healthcare provider for guidance on what kind of support gear might be best.

Beat the Back-to-School Stress

Let’s not forget the emotional side of back-to-school season. New teachers, classrooms, friends, and routines can be overwhelming for kids of all ages. Even adults feel the pressure of adjusting to the school-year rhythm again!

Here’s how to help your student manage stress:

• Start conversations early. Ask how they’re feeling about school and listen without judgment.
• Do a walk-through. Visit the school, classroom, or bus stop in advance to build familiarity.
• Create predictability. Keep morning and evening routines simple and consistent.
• Encourage self-care. Talk about healthy coping tools like journaling, breathing exercises, or staying active.

And remember parents feel this stress too! Take a moment for yourself - your calm energy will help your child feel more confident and secure. Small habits like taking a walk, unplugging from devices, or simply taking a few deep breaths can help regulate stress and improve mental clarity.

Looking for more ideas to care for your mind and body during busy seasons?
Check out our Essential Guide to Self-Care for simple, effective ways to prioritize wellness - because when you feel your best, it’s easier to support those around you. Whether you’re a student, a parent, or both, self-care isn’t a luxury - it’s a necessity!

Back to School, Back to Health

The back-to-school season is about more than just pencils, calendars, and planners - it’s a chance to hit the reset button and build strong habits for the year ahead. Prioritizing sleep, posture, and stress management now can set your child up for academic and emotional success.

With a little preparation and the right tools, your student will be ready to take on the school year with confidence, strength, and focus.

Here’s to a happy, healthy, and successful back-to-school season!