Back to School: Wellness Tips from Your RMT

As the back-to-school season wraps today, families everywhere are navigating the excitement (and occasional chaos) of a fresh academic year. There are supply lists to complete, schedules to coordinate, and the challenge of getting everyone back into a steady routine after summer’s more relaxed pace. Amid all that activity, one thing often gets overlooked—physical and mental well-being. Yet these are the foundations that allow students to learn effectively, handle challenges, and enjoy their school experience.

As a massage therapist, I’ve worked with many students—from young kids to university graduates—who’ve felt the physical effects of poor posture, stress, and over-scheduling. The good news? A few intentional habits can make all the difference.

Here are my top back-to-school wellness tips to keep students strong, focused, and balanced throughout the year.

1. Prioritize Good Posture:

Poor posture is a silent stressor on the body. It might seem like just a habit, but over time it can cause back pain, headaches, neck strain, and even reduced breathing efficiency—affecting both comfort and concentration.

Why it matters: Students spend hours at desks, hunched over books or screens, and carrying backpacks often heavier than they should be. That daily strain builds up.

Practical tips:

• Ergonomic Study Spaces: Adjust chairs so feet can rest flat on the ground and the lower back is supported. Desks should be at a height where elbows bend at roughly 90 degrees.

• Backpack Basics: Wide, padded straps are a must. Always wear both straps to distribute the weight evenly. A good rule of thumb: the backpack should be no more than 10–15% of the student’s body weight.

• Posture Reminders: Encourage occasional “reset” moments—rolling the shoulders back, lifting the chest, and taking a deep breath can help keep posture in check.

  
  

2. Incorporate Regular Stretching:

Sitting still for long stretches tightens muscles and reduces blood flow to the brain, which can make kids feel tired or sluggish. Stretching is like hitting the refresh button for both body and mind.

Why it matters: Tight muscles don’t just feel uncomfortable—they can contribute to poor posture, limit mobility, and make physical activities more difficult.

Practical tips:

• Morning & Evening Stretches: Gentle stretches in the morning help wake up muscles and prepare the body for movement. Evening stretches ease the day’s tension and make sleep more restful.

• Mini Stretch Breaks: Every 30–45 minutes of studying, take 1–2 minutes for a quick stretch—arms overhead, gentle side bends, or even standing up to shake out the legs.

  
  

3. Manage Stress Effectively:

School can be as mentally demanding as it is physically, and students—especially in middle school, high school, and beyond—face pressure from multiple angles: academics, sports, social life, and future planning.

Why it matters: Stress impacts sleep, focus, immune function, and mood. Teaching healthy coping strategies early helps students carry them into adulthood.

Practical tips:

• Mindfulness Moments: Teach deep breathing exercises (inhale for 4, hold for 4, exhale for 4, pause for 4) or use short guided meditations to calm the mind.

• Creative Outlets: Encourage activities like drawing, journaling, or playing music—these give the mind a break from performance pressure.

• Massage Therapy: Even a 15-minute chair massage can lower stress levels. At home, a gentle shoulder or scalp massage can be a comforting way to unwind after a long day.

  
  

4. Maintain a Healthy Sleep Routine:

A well-rested brain is a learning brain. Without adequate sleep, students may experience irritability, trouble concentrating, and reduced problem-solving ability.

Why it matters: Sleep is when the brain consolidates memories and the body repairs itself. Skimping on it is like running on half battery every day.

Practical tips:

• Consistent Bedtimes: Keep a steady schedule—even on weekends—to regulate the body’s internal clock.

• Wind-Down Routine: Dim lights, switch to quiet activities, and avoid screens 30–60 minutes before bed. Blue light from devices can trick the brain into thinking it’s still daytime.

• Ideal Environment: Cool, dark, and quiet rooms are best for deep rest. A fan or white noise machine can help block out distractions.

5. Encourage Physical Activity:

Exercise boosts mood, memory, and energy—and it doesn’t have to be a formal workout to count.

Why it matters:Movement increases blood flow to the brain, helps maintain a healthy weight, and improves coordination and balance.

Practical tips:

• Daily Movement: Aim for at least 30 minutes of moderate activity, whether it’s biking to school, playing sports, or dancing in the living room.

• Active Study Breaks: Short bursts of movement—like skipping rope, doing a few yoga poses, or going for a quick walk—can reset focus.

  
  

6. Stay Hydrated & Eat Well:

Nutrition is fuel, and hydration is the delivery system. Without them, energy and concentration drop.

Why it matters: The brain is about 75% water—dehydration can cause headaches, fatigue, and difficulty focusing.

Practical tips:

• Smart Snacks: Pair a protein with a complex carb for steady energy—think apple slices with peanut butter, or cheese and whole-grain crackers.

• Hydration Habits: Keep a refillable water bottle handy, and aim to drink steadily throughout the day rather than chugging all at once.

  
  

7. Schedule Regular Massages:

Massage therapy supports the whole body—from muscle recovery to stress reduction—and can be especially helpful during demanding school months.

Why it matters: Massage helps keep muscles relaxed, improves posture, supports circulation, and can boost mood.

Practical tips:

• Monthly Professional Sessions: Great for students in sports or high-stress academic programs.

  
  

Final Thoughts:

Back-to-school isn’t just about academics—it’s about setting students up for success in every area of life. By creating supportive routines for posture, movement, stress management, sleep, and nutrition, you’re giving them tools that will benefit them far beyond this school year.

Self-care isn’t selfish—it’s essential. A little intention each day can help students feel stronger, more focused, and more resilient as they take on the challenges and joys of the year ahead.

Here’s to a healthy, happy, and successful school year for all!