The backpacks are packed, lunches are being made, alarms are going off way too early again, and just like that—school is back in session!
Back-to-school season brings a big change in routine for kids, parents, teachers, and school staff alike. With that change often comes an increase in activities that put our hands, wrists, elbows, and shoulders to work.
From carrying heavy backpacks and typing on laptops to handwriting, sports practices, and after-school activities, our upper extremities can suddenly be doing a whole lot more than they were during summer break.
Here are a few things to keep in mind as everyone settles into the new school year.
🎒 Watch That Backpack
Between books, laptops, water bottles, lunches, and everything else kids manage to cram in there, backpacks can get heavy quickly.
A backpack that is too heavy or worn incorrectly can place unnecessary strain on the shoulders, neck, and upper back.
Encourage kids to:
- Wear both backpack straps rather than carrying it over one shoulder.
- Adjust the straps so the backpack sits close to the body.
- Clean it out regularly—because we’re pretty sure those three-week-old papers don’t need to make the daily commute.
- Speak up if they’re experiencing persistent shoulder, arm, wrist, or hand discomfort.
💻 Laptops, Tablets & Technology
Technology is now a major part of the school day, which means students may spend hours typing, clicking, swiping, and working from screens.
Whenever possible, encourage a comfortable setup with relaxed shoulders, supported arms, and wrists positioned naturally rather than constantly bent up or down. And don’t forget about breaks! Even a quick change of position gives hardworking muscles and joints a chance to reset.
You can find more information on ergonomics here.
✏️ Handwriting Shouldn’t Hurt
Writing, coloring, cutting, and other classroom activities require coordination and endurance from the small muscles of the hands.
A little fatigue after a long day can happen, but ongoing pain shouldn’t be ignored.
If a child regularly complains that their hand hurts while writing, avoids activities because of discomfort, experiences numbness or tingling, or seems to have significantly more difficulty than expected, it may be worth taking a closer look.
🏈 Back to School Means Back to Sports
Fall sports are also kicking into high gear, bringing plenty of opportunities for fingers, hands, wrists, elbows, and shoulders to get injured.
Jammed fingers, sprains, fractures, and overuse injuries are common in young athletes. While kids are sometimes very good at insisting they’re “fine,” continuing to play through an injury can make things worse.
Persistent swelling, bruising, limited movement, weakness, or pain that isn’t improving deserves attention.
🍎 And Don’t Forget About the Adults!
Back-to-school season isn’t only an adjustment for students.
Teachers are back to writing, typing, organizing classrooms, carrying supplies, and spending long days on their feet. Parents are back to packing lunches, hauling sports equipment, working, driving kids everywhere, and somehow trying to keep track of approximately 47 different school schedules.
If you’ve noticed that an old hand, wrist, elbow, or shoulder problem is starting to flare up as your routine gets busier again, don’t ignore it.
Start the School Year Strong
A new school year is all about getting back into a routine—and taking care of your body should be part of it.
At Alaska Hand Rehabilitation, we specialize in treating injuries and conditions affecting the hand and upper extremity. Whether you’re recovering from an injury, dealing with ongoing pain, or trying to get back to the activities that matter most to you, our team is here to help.
Here’s to a happy, healthy, and hopefully slightly less chaotic school year!
