School of any kind can be a pain in your back. All that studying, athletic activities, lack of sleep, sitting in class, and party activities can lead to sore, achy muscles and headaches. Poor posture, heavy book bags, and college life can intensify muscle strain.

Tiny muscles in your neck struggle to hold up your head. Have you hear of forward head carriage? For every inch forward your head is “past the midline of your shoulders,” your tiny neck muscles take on additional stress of 8-10 pounds of pressure. So, if you study or take tests with your head tilted down four inches past your shoulders, the force of your head increase by about 40 pounds. This can cause muscle fatigue, strain, cramping, and tension headaches.

Here are some great ways to ease the physical stress of Back to School for better health.

Proper Posture is essential. Having your mom remind you to sit up straight is great if you are in middle school, but you have gained more independence now. Check your own posture by lining up your ear over your shoulder over your hip over your knee over your ankle. Remind yourself to improve posture. Soon, it will become second nature.

Stretching & elongating muscles that are tight or in spasm, over use, and tired will loosen, relieve, and energize them. A stretch should lengthen the muscle and help release toxins while increasing nutrition to the cells. Gently stretch your muscles for 10 seconds at a time, relaxing the stretch for 2-3 seconds. Repeat this cycle a minimum of 10 times. A stretch should not cause pain, but may cause slight discomfort while being performed. Stretching increase flexibility. Try activities like Tai Chi or Yoga! These incorporate not only stretching but also the enhance the mind-body connection.

Massage therapy has benefits beyond your physical pain. It can also enhance academic performance by relieving mental and emotional stress. A professional massage offers a safe, comfortable, and conducive environment. Let go of your stress and anxiety. Allow yourself personal time to be pampered.

Nutritional support completes your mind-body connection, strengthens your immune system, and provides energy for your brain and amino acids for stronger body functions. Strengthen your immune system by eating plenty of fresh fruits and vegetables. If they are not available, look to a quality supplement that will provide your body with essential vitamins and minerals. You may also consider a natural blend of herbs that stimulate your body to produce more interferon, which will strengthen your immune system. Proper diet is nearly impossible when you hurry through life. Balancing nutritional needs can be time consuming and unfamiliar territory. Seek professional advice to find out what works best for you.

Focus on your breath with meditation. It is a time of quietness. Find peace from within, receive clarity of thought. Experience the present moment. Center yourself and see your goals. Redirect your thoughts. Release the tension. Stimulate your senses and become aware of yourself. Slow down the fast pace by simply closing your eyes, taking three deep breaths, slowing your breathing, and quieting your mind. This can be done by yourself in the privacy of your room, in the library, on the bus, or outside. Sometimes guidance is necessary to assist you in focusing.

Whatever you do to relieve your stress, keep in mind that you need to take an active role in doing so. Stress is one of those things that will not go away if you do nothing about it. For further information, please contact Anne’s Wellness Center at 315-733-4581 or on the web at w. Suggestions for future articles are welcomed and can be emailed to a. Anne’s Wellness Center offers services and products to balance and maintain a healthy and lower stress lifestyle.