08/06/2026
🎒 Back to School, Back to Balance: Tips for Parents, Teachers & Students! 🎒
August is here, which means early mornings, heavy backpacks, standing in classrooms, and wrestling toddlers into car seats during drop-off!
When back-to-school routines kick into high gear, our spines, hips, and pelvic floor often carry the extra weight. Here are three quick ergonomic tips from our therapy team to keep your body feeling good all season long:
1️⃣ Carrying Heavy Backpacks (Students & Parents)
Keep it close: The weight should rest close to the spine—never hanging down past the waist.
Use both straps: Single-strapping causes the spine to curve laterally, leading to shoulder and back strain.
Rule of 10-15%: A backpack shouldn't weigh more than 10–15% of the person's body weight. If your child is leaning forward to walk, it’s too heavy!
2️⃣ Standing All Day in Classrooms (Teachers & Staff)
Avoid the "Hip Drop": Shifting all your weight onto one hip strains the sacroiliac (SI) joint and pelvic floor muscles.
Unlock your knees: Micro-bend your knees to engage your core and leg muscles rather than dumping all your weight into your lower back.
Use a footrest: Keeping a small step stool under your desk lets you rest one foot at a time, taking pressure off your lower back while standing.
3️⃣ Lifting Toddlers into Car Seats (Parents & Caregivers)
Hugging, not reaching: Step into the car frame as close as possible instead of twisting and reaching with arms extended.
Pivot, don't twist: Turn your feet toward the car seat instead of twisting at your waist while holding extra weight.
Squat with your glutes: Bend at your knees and hips, engaging your core before you lift.
💡 Experiencing pelvic pain, back pain, or postural fatigue?
Pain during daily routines is common, but common doesn't mean normal! Whether you need physical therapy, pelvic floor rehabilitation, or speech therapy, our team at Gadsden Pelvic Rehab is here to support you and your family.
📞 Give us a call:
RBC- (256) 467-3057
OXFORD- (256) 624-6001
🌐 Learn more or schedule: GadsdenPelvicRehab.com
📍 Locations in Rainbow City & Oxford, AL
