As summer winds down and a new academic year approaches, parents and children alike prepare for the return to school. While this time brings excitement and new opportunities, it’s also crucial to prioritize your child’s wellness. From scheduling sports and school physicals to establishing new routines, kids face various challenges in their adjustment back to school.

Tip #1: Schedule ahead for any annual school or sport physicals

Often, schools and extracurricular activities (like sports) require an up-to-date physical for children to safely participate. In many states, including North Carolina, certain immunizations are necessary for public school enrollment. Because of this, school and sports physicals should be an expected item on the back to school checklist. Parents and guardians should plan ahead for these physicals, and schedule them at least 3 weeks before you need the approval. 

Have your paperwork available at the appointment, but don’t expect it to be completed in full during the visit. Your clinician will need some time to get what you need.

Tip #2: Provide your kids time to acclimate to their school schedule

Adjusting from their summer activities back to school can be a big shift for some children. Start adjusting their routine a few weeks before school begins. 

Specifically, she recommends: 

• Make sure they get enough sleep – which may mean moving bedtime a bit earlier. 
• Help them to cut down on screen time so they can shift back into “school mode.” 
• Wake them at the time they’ll get up for school so they’re not drowsy on their first day back.

Tip #3: Set time aside for a conversation with your child

The transition back to school can be a natural time to sit down with your child and discuss expectations and goals for the next year. Routinely engaging in dialogue provides an opportunity to get on the same page and help them get excited about going back to school. 

This will help you to:

• Support and empower their children with specific goals. Giving your child the opportunity to share what they’d like to achieve in the next year provides you with the information you need to set them up for success.
• Establish the standard for transparent discussion. Setting aside time for routine, annual conversations sets the expectation that kids can expect transparent conversations with their parents. This will become especially helpful when it comes time to talk about less comfortable topics, like sex, STDs, and substance use. These conversations set the precedent that you are a team.
• Answer any questions that may not come up organically. In day-to-day life, it is hard to make time for honest and open conversations. Setting aside time at the beginning of the year, even as they’re young, means they know they’ll have a time and place to ask questions they otherwise might not.  

Tip #4: Make sure your child’s equipment is ready to go

Especially these days, kids are carrying a lot of stuff around. Often, they’re lugging textbooks, notebooks, and extracurricular activity equipment all in one or two bags. As they prepare to go back to school, make sure that their bags are spine-safe.

How to choose a backpack

The backpack itself isn’t the most important piece, but rather, making sure it has certain features like wide, padded shoulder straps to prevent the straps from digging into the shoulder.

• Check for weight distribution. Your child should not carry more than 15% to 20% of their weight. If the backpack is heavy, distribute the weight by using the hip straps and all compartments of the backpack. 
• Adjust the backpack properly. Check to make sure the backpack does not hang more than a few inches below the waist. The lower a backpack hangs, the more weight the shoulders have to carry. The American Academy of Orthopedic Surgeons advises that the optimal height is two inches above the waist. 
• Invest in protection. If it’s within budget and allowed at the school, consider purchasing a backpack that has wheels to drag, or an extra set of books to keep at home. 

If you’re ready to cross scheduling a school or sports physical off your list, use MedChat to book an appointment with the Tryon Medical Partners family medicine department today.