Heading back to school? Here are some important healthy choices you can make to be successful and have a great year:

TIP 1: Acquiring a proper fitting back pack is an important first step. Did you know, more than 79 million students in the U.S.A. carry school back packs? Over half (55%) of students will carry a pack that is too heavy for them! The U.S. Consumer Product Safety Commission cited 5,415 backpack-related injuries treated at emergency rooms in 2013. In one study, 64% of American students, ages 11-15 years old, reported back pain related to heavy backpacks.

Following are some guidelines for choosing the right pack. The backpack should never be wider or longer than your torso, and the pack should not hang more than 4 inches below your waistline. A backpack that hangs too low increases the weight on the shoulders, causing you to lean forward when walking. It’s important to make sure the backpack feels comfortable and that the straps can be adjusted for a tight fit. The pack should have two wide, adjustable, padded shoulder straps; and a padded back. A backpack with individualized compartments helps position the contents most effectively. Make sure that pointy or bulky objects are packed away from the area that will rest on your back, and try to place the heaviest items closest to the body.

The maximum weight of a loaded backpack should not exceed 10%-15% of your body weight. For example, a person who weighs 100 pounds should not carry a backpack heavier than 10-15 pounds, and a 50-pound person should not carry more than 5-7 pounds. To help with this, carry only what is absolutely necessary. TIP: If the backpack causes the wearer to bend forward to manage the load, it is over-filled.

TIP 2: Get regular Chiropractic check-ups to maintain proper posture & keep nerve flow to the body in its optimal form and function.

TIP 3: Make healthy choices when it comes to school lunch. The food we eat provides the raw materials for healthy cells in our body. Children need high quality nutrition to function and perform at their peak. Our society trains children to devalue the importance of high quality food choices.  Raising healthy children takes determination and great meal planning on the part of the parents.  Check out Stucky Chiropractic Facebook or Pinterest sites for great recipes & tips. Dr. Jodi also has a YouTube video on the Stucky Channel about packing a healthy lunch.