August is here—and with it, the rhythm of the school year is starting to return. The alarms are set earlier. The stores are full of notebooks and sneakers. Parents are shifting into logistics mode. Students are pulling out backpacks. And athletes? They’re lacing up and heading into tryouts, practices, and game day prep.
Whether you’re a student, a college athlete, a teacher, or the parent juggling it all, your body is about to go through a seasonal shift. More sitting, more lifting, more movement, more routine. And if your body isn’t ready for it, aches, pains, and injuries might be waiting around the corner.
But not this year. Because we’re going to help you get ahead of it—with a physical therapist’s guide to starting the school year strong.
Let’s talk about what really happens in August.
After a summer of (hopefully) more freedom—travel, sleeping in, movement, play—the school year often throws our bodies into two extremes:
Sudden inactivity. Think long days of sitting at desks or in classrooms, often with poor posture and minimal movement.
Sudden overactivity. Think high school athletes jumping straight into full-blown training, games, and tournaments without a ramp-up period.
The result? Tight hips. Achy backs. Sore shoulders. Knee pain. Headaches. And worse—early-season injuries that could have been prevented with just a little more attention to body mechanics and recovery.
Backpacks aren’t the enemy—but how you wear them can be. Most kids and college students load up way too much weight and sling the bag over one shoulder like it’s a badge of honor.
Here’s how to fix that:
Backpack Tips:
Use both straps – Always. No exceptions. Uneven weight = uneven strain.
Keep the bag close to your back – The farther it hangs away, the more strain it puts on your spine.
Adjust the height – The bottom of the bag should sit at or just above your waist.
Lighten the load – Carry only what’s necessary. If you can, use a locker or make a plan to switch out books.
Daily Stretch to Combat Backpack Strain: Try a standing chest opener:
Stand tall and clasp your hands behind your back.
Pull your shoulders down and back.
Lift your chest gently while squeezing your shoulder blades together.
Hold for 30 seconds, repeat 2-3 times a day.
Bonus Move: Mid-back rotations. Sit on a chair with your feet flat and rotate your upper body left to right slowly. This keeps your spine mobile and reduces stiffness.
If you're a teacher, administrator, or anyone working in a school setting—your days often involve a lot of sitting, standing, and multitasking with little time to stretch or recover. That mix can lead to neck and back tension, shoulder pain, and even headaches.
Quick Fixes for Desk Life:
Get up every 30-60 minutes – Even just standing for 60 seconds can reset your posture.
Stretch your hip flexors – Prolonged sitting tightens these muscles and pulls on your low back.
Strengthen your glutes – These are the postural powerhouses that help you stand tall all day.
Try This Stretch: Standing hip flexor stretch:
Step your right foot back into a small lunge.
Tuck your pelvis under (think tailbone down).
Shift forward until you feel a stretch in the front of your right hip.
Hold for 30 seconds and switch sides.
Strength Exercise: Glute bridges
Lie on your back with knees bent.
Drive through your heels and lift your hips.
Squeeze your glutes at the top.
Hold for 2 seconds, lower slowly. Repeat 10-15 times.
Fall sports are back. Soccer, football, volleyball, cross country—you name it. And we love seeing students get after it. But here’s what we don’t love: the all-too-common early-season injuries we see in young athletes who go from zero to sixty without a prep period.
Tight hamstrings, sprained ankles, sore knees, shin splints, and low back pain don’t have to be part of the season.
What Student Athletes Need:
A proper warm-up (not just jogging a lap)
A strong core and glutes to stabilize movement
Recovery strategies between practices
Mobility work to support all that training
Dynamic Warm-Up Routine:
Walking lunges with a twist
High knees (30 seconds)
Butt kicks (30 seconds)
Lateral shuffles (2x down and back)
Arm circles and shoulder rolls
Strength + Mobility Go-To’s:
Monster walks with a band for hip stability
Plank to downward dog for shoulder and hamstring mobility
Single-leg balance drills to reduce ankle injuries
Let’s not forget the real MVPs of the school year—parents. You’re doing the driving, the planning, the lunches, the practices, and still trying to make time for your own workouts or self-care.
If your body’s feeling the strain before the year’s even off the ground, it’s time to get a plan.
Physical therapy isn’t just for injuries. It’s for preventing them. It’s for making sure your body moves well, feels strong, and has the energy to keep up with your life. Even just one or two sessions can help you:
Uncover weak links or imbalances
Get a personalized mobility + strength routine
Prevent those "I threw my back out while lifting the cooler" moments
You spend all year taking care of everyone else—this is your reminder to take care of you, too.
Here’s why our clients keep coming back: our sessions are 60 minutes of personalized, one-on-one care. You work with the same provider the entire time. No bouncing around, no rushed care, and no generic sheet of exercises.
Our 3-C Process keeps your progress clear and your plan tailored:
CALM Your Pain – We quiet down discomfort fast so you can move without fear.
CORRECT the Root Cause – We don’t just treat the symptom. We get to the real reason behind your pain.
CONQUER Your Goals – Whether that’s lasting strength, injury prevention, or top-tier performance.
We treat runners, CrossFitters, dancers, lifters, and weekend warriors of all ages. But we’re especially passionate about helping active families keep moving through the school year—from students to staff to super-parents.
Back-to-school season doesn’t have to come with back pain, injuries, or stiffness. It can be the start of your best movement year yet—whether you’re kicking off sports season, starting college, or just managing a busier routine.
If your body’s not quite ready for the year ahead—or you just want a proactive plan to move better and stay strong—we’re here to help.
No referral needed. Just bring your goals and your questions. We’ll bring the expertise.
Ready to move into the school year with confidence?
Let’s get started.
Artistry in Motion Physical Therapy...where strength meets strategy.