September 16, 2025
The new school year means fresh supplies, packed schedules, and—for many—unexpected back and neck pain. Whether you’re a student carrying a heavy backpack, a teacher standing all day, or a parent managing it all from the driver’s seat to the dinner table, physical discomfort can sneak in fast.
At Lafayette Physical Therapy, we believe in preventing pain before it starts—and helping you move through the school year feeling your best. Our clinic has been serving the East Bay for over 50 years, and we’ve worked with hundreds of families in the Lafayette and Danville area who deal with the exact aches and pains that come with back-to-school season.
We know how to spot the patterns, fix the posture, and get people feeling stronger—whether you’re a teen athlete, a busy mom, or a teacher with a packed classroom.
What the School Year Does to Your Spine (and How to Fix It)
Back pain during the school season is super common and usually stems from repetitive stress and poor posture. Kids often carry backpacks that weigh way more than recommended. Teachers spend hours on their feet or hunched over desks. Parents are doing drop-offs, pick-ups, packing lunches, sitting in traffic—rinse and repeat. All of these routines can lead to tight muscles, spinal misalignment, and joint discomfort.
When we sit for long periods (like at desks or in traffic), the muscles that support our spine—especially the core and lower back—get weaker or tight. That can lead to poor spinal alignment and increased pressure on the joints and discs in your back.
At the same time, lifting and carrying (like backpacks, groceries, or kids) loads the spine unevenly, especially when done repeatedly with poor form. Over time, this causes inflammation, muscle strain, and joint irritation—especially in the lower back and neck.
Postural changes, repetitive stress, and muscle imbalances are the perfect storm for back pain—and they tend to show up right when school season ramps up. That’s why September is a common time for new or recurring back issues to surface.
Too Heavy, Too Low: What Backpacks Do to Students’ Backs
When a backpack is too heavy or worn incorrectly, it can put extra pressure on a child’s spine. This causes the muscles and joints to work harder than they should, which can lead to pain in the back, neck, and shoulders. Over time, this strain can affect how a child stands and moves, especially during growth years.
To reduce this strain:
- Always use both shoulder straps and adjust them to keep the load high and close to the body,
- Choose backpacks with wide, padded straps and multiple compartments for even weight distribution,
- Pack heavier items closest to the spine, &
- Encourage regular locker or desk stops to unload throughout the day.
Poor desk ergonomics can make the issue worse. Many students sit in furniture that doesn’t match their height, causing them to hunch or extend their neck forward. Sitting like that every day builds up tension and puts stress on the spine. Simple fixes—like a footrest, proper seat height, and aligning the screen with eye level—can greatly reduce strain.
At Lafayette Physical Therapy, we provide individualized posture assessments for children and teens. Our physical therapists identify alignment issues early and educate young patients on safe movement patterns.
With proactive care, we help students avoid injury and develop lifelong habits for spinal health.
From Classroom to Couch: How to Avoid Teacher Burnout
Teaching requires prolonged standing, frequent walking, and repetitive bending or reaching—movements that place continuous demand on the musculoskeletal system.
Without proper support or body mechanics, this daily physical load can contribute to muscle fatigue, joint stiffness, and postural imbalances, particularly in the lower back, neck, knees, and feet.
Over time, these stressors can lead to conditions like tension headaches, plantar fasciitis, or chronic back pain. Standing for long periods without movement reduces circulation and places increased strain on the spine. Poor posture while grading or leaning over student desks can also cause upper body tension.
Try this:
- Wear supportive shoes and use cushioned mats if standing all day,
- Do quick stretches between classes (neck rolls, calf stretches, etc.), &
- Set up your desk ergonomically—eye-level screens and reachable supplies.
We work with many local educators at Lafayette PT, and we know the physical toll that teaching takes. Whether it’s persistent shoulder tension, plantar fasciitis, or a stiff low back, we tailor each treatment plan to your daily movement patterns and classroom demands.
Parent Mode Activated: Here’s How to Save Your Back
Parents often experience physical strain from repeated lifting, extended periods of sitting or driving, and multitasking throughout the day. These movements, especially when done with poor posture or without recovery time, can lead to muscular tension, joint stress, and limited mobility—most commonly in the lower back, shoulders, and hips.
Chronic low-level stress also plays a role. It increases muscle tightness, reduces movement efficiency, and can amplify existing discomfort. Over time, these physical and mental demands can contribute to fatigue, stiffness, and reduced functional strength.
Here’s how to show your body some love:
- Stretch in the morning and evening (even for just 3 minutes),
- Sit upright while driving—adjust your seat and headrest, &
- Stay active with short walks or simple workouts throughout the week.
Even if you don’t feel “injured,” the team at Lafayette PT can help reduce daily tension, improve mobility, and make everyday movements easier. We focus on functional strength—so whether you’re lifting a toddler or unloading groceries, your body’s up for the task.
When Your Body’s Saying “Help”—And What to Do About It
Back pain doesn’t always go away on its own. If it’s been sticking around for more than a few days or is affecting daily life, it’s time to get help.
Lafayette Physical Therapy has been a trusted part of the East Bay community for over 50 years, known for delivering expert, personalized care with lasting results. Our licensed therapists provide one-on-one evaluations and custom treatment plans based on your specific lifestyle, job demands, and mobility goals.
We take the time to understand what’s really causing your pain and help you fix it at the source. From students and teachers to busy parents and professionals, we’re here to help you move better, feel stronger, and stay pain-free for the long haul.
Don’t Let Back Pain Define Your School Year
The school year comes with plenty of stress—back pain shouldn’t be one of them. Whether you’re sending kids to class, teaching them, or juggling work and family life, taking care of your body is essential.
If discomfort creeps in, don’t wait—Lafayette Physical Therapy is here to help you stay strong, mobile, and pain-free.
We’ve been serving the East Bay for over 50 years, and we’re passionate about helping our community feel better and move better—one visit at a time.
📞 Call (925) 284-6150 or visit LafayettePT.com to schedule your personalized evaluation.
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