Summer vacations are filled with activity, but back-to-school can mean long hours in a desk for students and equally long hours on the feet for teachers.
Teachers and students returning to the classroom after summer vacation can better prepare for the school year ahead with the following chiropractor's tips.
Chiropractors recommend to avoid sitting or standing for long periods of time, if possible. For teachers, this means being conscious of how long your students are sitting in a desk, often made of hard wood or plastic, as well as how much time you are spending standing on your feet. For classes longer than 45 minutes, provide a five-minute classroom break for your students to get up and stretch, and for you to take a break and sit if you have been standing. Not only does this help keep the muscles agile and help avoid overuse injuries or pain, but it also helps stimulate and energize the mind, making learning more productive when you return.
Teachers often have to stand in the front of the classroom, lecture -style, and teach for extended hours during the day. Standing in place for extended periods places an extra burden on the low back and legs. Poor postural habits are easy to form in this situation. Chronic poor posture can lead to additional pain and dysfunction including headaches, fatigue, tension, back pain, neck and shoulder pain, to name a few. To avoid falling into poor postural habits while teaching, practice correct posture. Correct standing posture is straight yet relaxed. Stand tall and lengthen your spine comfortably. Do not become rigid or try to flatten your back Keep your knees soft, not locked. Use the space in front of the room to move around instead of standing in a small area.
Further, if you teach lecture-style, try to schedule your classes so that you have ample time between classes to walk, stretch, and sit a bit with your legs elevated to relax your back and leg muscles. If your class times are scheduled for you, make a conscious effort to maximize your time between classes to walk, stretch, and/or sit. The better care you take of your body now, the healthier you will be when you are ready to retire and dash off and do all of those great things that you have been saving for.
Students are also at risk of developing poor postural habits due to sitting for extended periods of time. Students spend hours on end in a desk and in front of the computer. Unfortunately, very few students have correct posture while sitting. Most slouch forward with hunched shoulders or either lean back out of alignment. The proper sitting posture is feet flat on the floor with the back naturally against the chair and shoulders back and down. Remember to allow regular breaks from sitting to walk and stretch.
Chiropractors are advocates of prevention and regularly provide injury prevention awareness, helping people lead healthier lifestyles. Practicing correct posture can help prevent a lifetime of chronic pain and dysfunction. Consider asking your local chiropractor to volunteer to come speak to your students about injury prevention, posture and leading a healthier lifestyle.
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