The summer holidays in New Zealand are a time of relaxation, beach trips, and breaking from routine. But as February arrives and schools reopen, families across Auckland face a familiar challenge: transitioning back to structured schedules. Unfortunately, this transition often comes with an unwelcome companion—back pain.

At Auckland Physiotherapy, we see a noticeable spike in back pain presentations during the back-to-school period. Children struggle with heavy school bags, adults return to desk-based work after weeks of activity, and the sudden shift in physical demands takes its toll. The good news? Most post-holiday back pain is preventable with evidence-based strategies tailored for both children and adults.

Why Back Pain Increases After the Holidays

Understanding why back pain develops during this transition helps us prevent it effectively.

Sudden Changes in Activity Levels: During summer, many people are more active—swimming, hiking, playing at the beach. Others are more sedentary, lounging and relaxing. Either way, returning to school or work represents a significant change in movement patterns and physical demands. The body needs time to adapt.

Prolonged Sitting: Both children and adults suddenly transition from varied movement to extended sitting at desks. Research shows that prolonged sitting increases pressure on spinal discs and causes muscle fatigue, particularly in the lower back.

Poor Ergonomics: Many workstations and school desks aren't properly set up for individual needs. Poorly adjusted chairs, screens positioned incorrectly, and inappropriate desk heights all contribute to back pain.

Heavy School Bags: Studies show that many school children carry bags weighing more than 10-15% of their body weight - far exceeding recommended limits. This places enormous strain on developing spines.

Stress and Tension: The mental stress of returning to work deadlines or school pressures manifests physically. Stress causes muscle tension, particularly in the neck and shoulders, which can contribute to back pain.

Deconditioning: If the holidays involved less physical activity, core muscles and postural stabilizers may have weakened, leaving the spine less supported.

Preventing Back Pain in School Children

Children's spines are still developing, making proper care during school years particularly important. Here's how to protect your child's back health.

School Bag Safety

Heavy school bags are a leading cause of back pain in children and adolescents. Research indicates that bags should weigh no more than 10-15% of a child's body weight.

Choosing the Right Bag:

• Select a backpack with wide, padded shoulder straps
• Look for a padded back panel for comfort
• Choose bags with multiple compartments to distribute weight evenly
• Ensure the bag has a waist strap or chest strap for added support
• Avoid single-strap bags or messenger bags that create uneven weight distribution

Packing Smart:

• Place heaviest items closest to the back, centered in the bag
• Use all compartments to distribute weight
• Pack only what's needed for that day- eave unnecessary items at school or home
• Consider using school lockers to reduce what needs to be carried
• Regularly clean out the bag to remove accumulated items

Wearing Correctly:

• Use both shoulder straps - never sling over one shoulder
• Adjust straps so the bag sits snugly against the back
• The bottom of the bag should rest in the curve of the lower back, not hanging below the buttocks
• Tighten waist and chest straps if available
• The bag shouldn't extend beyond the child's shoulders or hang more than 10cm below the waist

Weigh the Bag: Periodically weigh your child's school bag. For a 40kg child, the bag shouldn't exceed 4-6kg.

Desk and Classroom Posture

Children spend 5-6 hours daily sitting at school desks. Teaching good posture habits now prevents problems later.

Optimal Sitting Position:

• Feet flat on the floor (or footrest if needed)
• Knees at 90-degree angles
• Bottom positioned at the back of the chair
• Back supported by the chair backrest
• Shoulders relaxed, not hunched
• Elbows at roughly 90 degrees when writing

Encouraging Movement: Children aren't designed to sit still for hours. Encourage your child to:

• Adjust position regularly
• Stand and stretch between classes
• Participate actively in PE and sports
• Walk or cycle to school when possible
• Take movement breaks during homework

Strengthening Young Spines

Core strength is essential for spinal support. Encourage age-appropriate activities that build strength:

For Primary School Children:

• Swimming
• Climbing (playground equipment, climbing walls)
• Gymnastics or dance
• Active play - running, jumping, playing

For Intermediate and High School Students:

• Sport participation
• Simple bodyweight exercises: planks, bridges, bird dogs
• Yoga or Pilates
• Resistance training with supervision (for older teens)

Make these activities fun rather than prescribed exercises. Active play naturally builds the strength children need.

When to Seek Help for Your Child

Consult Auckland Physiotherapy if your child:

• Complains of persistent back pain for more than a few days
• Experiences pain that worsens or doesn't improve with rest
• Has pain accompanied by numbness, tingling, or weakness
• Avoids activities they previously enjoyed due to back pain
• Has visible postural changes or asymmetry

Early intervention prevents minor issues from becoming chronic problems.

Preventing Back Pain in Adults Returning to Work

Adults face different challenges when returning to work after holidays, but the principles of prevention remain the same: optimize ergonomics, move regularly, and strengthen appropriately.

Workplace Ergonomics

Proper workstation setup is fundamental to preventing back pain. Even small adjustments make significant differences.

Desk and Chair Setup:

• Chair height: Feet flat on floor, thighs parallel to ground, knees at 90 degrees
• Seat depth: 2-3 finger width gap between seat edge and back of knees
• Lumbar support: Small cushion or built-in support in the curve of lower back
• Armrests: Positioned so shoulders are relaxed, elbows at 90 degrees
• Desk height: Allows forearms to rest comfortably with shoulders relaxed

Screen Position:

• Top of screen at or slightly below eye level
• Screen arm's length away (approximately 50-70cm)
• Screen directly in front, not requiring neck rotation
• Minimize glare from windows or lights
• For laptop users: Use a separate keyboard and mouse with a laptop stand to elevate the screen

Keyboard and Mouse:

• Directly in front of you
• Close enough to avoid reaching
• Wrists in neutral position (not bent up or down)
• Mouse at same level as keyboard

Phone Use:

• Use headset or speakerphone for extended calls
• Never cradle phone between shoulder and ear
• Hold phone at eye level when texting or reading

The 20-20-20 Rule and Movement Breaks

Prolonged sitting is detrimental regardless of posture quality. The solution is regular movement.

20-20-20 Rule: Every 20 minutes, take 20 seconds to look at something 20 feet away. This gives your eyes and posture a micro-break.

Hourly Movement: Set a timer to stand, stretch, or walk for 2-3 minutes every hour. This breaks up static postures and maintains circulation.

Movement Snacking: Incorporate brief exercises throughout the day:

• Shoulder rolls
• Neck stretches
• Standing back extensions
• Walking around the office
• Taking stairs instead of elevators

Research shows that frequent small movements throughout the day are more beneficial than remaining sedentary and then exercising intensely after work.

Strengthening for Office Workers

Core and postural muscle strength supports the spine during long sitting periods. Incorporate these exercises into your routine:

Core Exercises (2-3x weekly):

• Planks: Hold 30-60 seconds, repeat 3 times
• Side planks: 20-30 seconds each side
• Bird dogs: 10 repetitions each side
• Dead bugs: 10 repetitions each side
• Bridges: 15 repetitions, hold 5 seconds each

Postural Muscle Exercises:

• Rows (using resistance bands or weights): 12-15 repetitions
• Wall angels: 10 repetitions
• Scapular squeezes: 15 repetitions, hold 5 seconds each
• Chin tucks: 10 repetitions, hold 5 seconds each

Flexibility and Mobility:

• Cat-cow stretches: 10 repetitions
• Child's pose: Hold 30-60 seconds
• Hip flexor stretches: 30 seconds each side
• Thoracic rotation stretches: 10 each side
• Hamstring stretches: 30 seconds each side

Consistency matters more than intensity. Even 10 minutes daily provides significant benefits.

Transitioning Gradually

If you've been very active during holidays, don't suddenly become sedentary. Maintain some of that activity:

• Walk during lunch breaks
• Cycle or walk to work when possible
• Use active commuting where feasible
• Continue holiday exercise habits outside work hours

If you've been sedentary during holidays, don't expect your body to immediately handle 8 hours of sitting. Build up tolerance and compensate with extra movement initially.

Strategies for Both Children and Adults

Some prevention strategies apply universally across age groups.

Hydration Matters

Proper hydration maintains spinal disc health. Intervertebral discs are approximately 80% water, and dehydration reduces their shock-absorbing capacity. Aim for 2-3 litres daily for adults, 1-2 litres for children (adjusted for body size and activity level).

Sleep Position and Quality

Quality sleep on a supportive mattress allows spinal structures to recover. Poor sleep positions or worn mattresses contribute to back pain.

Optimal Sleep Positions:

• Side sleeping with pillow between knees
• Back sleeping with pillow under knees
• Avoid stomach sleeping when possible

Mattress Guidance: Replace mattresses every 7-10 years. Choose medium-firm mattresses, which research shows provide better support than very firm or very soft options.

Stress Management

Psychological stress increases muscle tension and pain perception. Practice stress-reduction techniques:

• Deep breathing exercises
• Regular physical activity
• Adequate sleep
• Mindfulness or meditation
• Setting realistic expectations for the transition period

Gradual Transition

Don't wait until the night before school or work starts to adjust. Begin transitioning a week early:

• Re-establish regular sleep schedules
• Practice packing school bags
• Set up workstations properly
• Resume regular exercise routines
• Mentally prepare for the change

Red Flags: When to Seek Immediate Help

Most post-holiday back pain is mechanical and resolves with proper management. However, certain symptoms require immediate medical attention:

• Severe pain that doesn't improve with rest
• Pain accompanied by fever
• Numbness or tingling in legs
• Difficulty controlling bladder or bowels
• Weakness in legs
• Pain following significant trauma
• Unexplained weight loss
• Pain that worsens at night

These symptoms may indicate serious conditions requiring urgent evaluation.

How Auckland Physiotherapy Can Help

If back pain develops despite your prevention efforts, physiotherapy provides effective, evidence-based treatment.

Comprehensive Assessment: We identify the specific cause of your back pain through detailed examination of posture, movement patterns, strength, and flexibility.

Personalized Treatment Plans: Based on your assessment, we develop tailored treatment addressing your individual needs - whether you're a student, office worker, or tradesperson.

Manual Therapy: Hands-on techniques including joint mobilization, soft tissue massage, and manipulation can provide rapid pain relief and restore normal movement.

Exercise Prescription: We design specific strengthening and flexibility programmes that address your weaknesses and imbalances.

Ergonomic Advice: We provide detailed workplace or school setup recommendations, including diagrams and specific adjustments for your situation.

Education: Understanding your condition empowers you to manage it effectively and prevent recurrence.

Pain Management Strategies: We offer various techniques to manage pain while your body heals, including taping, heat/cold therapy, and activity modification.

Your Back-to-School, Back-to-Work Action Plan

One Week Before:

• Set up workstations properly
• Ensure school bags fit correctly and aren't overloaded
• Re-establish regular sleep routines
• Resume regular exercise if you've been inactive
• Check your chair and desk ergonomics

First Day:

• Use proper school bag wearing technique
• Take regular movement breaks at work
• Practice good sitting posture
• Stay well-hydrated
• Manage stress with breathing exercises

First Week:

• Monitor for any developing pain or discomfort
• Adjust ergonomics if needed
• Maintain exercise routines
• Address any issues early before they worsen

Ongoing:

• Continue strengthening exercises 2-3x weekly
• Take regular movement breaks
• Maintain good posture habits
• Weigh school bags periodically
• Schedule annual workstation assessments

Conclusion

The transition from holidays back to school and work doesn't have to mean accepting back pain as inevitable. With proper preparation, good ergonomics, regular movement, and appropriate strengthening, both children and adults can navigate this transition comfortably.

Remember that prevention is always easier than treatment. Small, consistent efforts—proper bag wearing, regular movement breaks, good posture, and core strengthening—compound over time into significant protection against back pain.

At Auckland Physiotherapy, we're here to support Auckland families through this transition and beyond. Whether you need an ergonomic assessment, treatment for existing pain, or guidance on prevention strategies, our experienced team is ready to help.

Don't let back pain disrupt your return to routine. Visit www.aucklandphysiotherapy.co.nz or contact Auckland Physiotherapy today to book your assessment and start the school and work year pain-free.

This blog provides general information and is not a substitute for individual assessment. If you or your child experience persistent or severe back pain, consult with a qualified physiotherapist or healthcare provider.

Housed in the beautiful Foundation Precinct, sandwiched in-between Newmarket, Parnell & Remuera