| TEACHERS | HOW TO SAVE YOUR BACK IN THE CLASSROOM

The Classroom Is a Workout (Even if You Don’t Count It as One)

Written by Dr. Joshua Konu, Founder & Clinical Director, Invicta Performance

Most people think teaching is a desk job with some chalkboard work thrown in. Teachers know the truth: it’s a full-body workout. Long hours on your feet, bending over desks, carrying stacks of assignments, and racing the clock between classes take a toll.

And while shaping the next generation’s minds is noble, the way it punishes your spine and shoulders is not. Let’s talk about how to save your back (and your sanity) in the classroom.

Why Teachers Get Achy Backs and Stiff Shoulders

Teachers are at high risk for musculoskeletal pain. Research shows that long static standing, repetitive reaching, and awkward sitting are leading contributors to neck, shoulder, and back discomfort. Add stress to the mix, and your nervous system turns the volume up on pain signals.

Think about it:

• Standing at the whiteboard for hours = compressive load on your lumbar spine.

• Hunching over student work = forward head posture and neck strain.

• Sitting in kid-sized chairs = not cute after age 8.

Classroom Fixes You Can Use Tomorrow

You don’t need a full gym session between classes to fix this. Here are simple, effective tweaks:

1. The “Chalkboard Shuffle”Instead of reaching overhead for 30 minutes straight, shift your stance, step back, and swap hands when possible. Keeps your spine from freezing in one position.

2. Microbreaks = Micro WinsEvery 20–30 minutes, take 30 seconds to:

• Roll your shoulders back.

• Do a quick calf raise set (10–12 reps).

• Stand tall and take 5 deep breaths.These reset posture and improve circulation.

3. Upgrade Your Teacher DeskIf possible, invest in a sit-stand option or at least raise your workstation to eye level. The less you hunch, the happier your spine.

4. Stretch Bands in the Desk DrawerKeep a resistance band handy. Two sets of rows or pull-aparts during a prep break make your shoulders stronger and protect your posture.

Stress Adds to the Load

Teaching is not just physically demanding. It is also emotionally heavy. Stress ramps up muscle tension and increases sensitivity to pain. This is why relaxation strategies such as breathing drills, mindfulness, or even two minutes of silence in the staff room are just as important as stretches.

When to Call in Reinforcements

If your pain lingers or keeps recurring, it is not just “part of the job.” At Invicta Performance, we see teachers every week who deal with chronic tightness, nagging low back pain, or headaches. Through a collaborative approach that includes chiropractic adjustments, physiotherapy exercise plans, massage for tension release, and psychology for stress management, we give you tools to stay resilient in the classroom.

Final Bell

Chalkboards are not the only thing that should be flexible. Your body deserves care so you can keep inspiring students without burning yourself out physically.

At Invicta Performance, our integrated team is here to keep you moving at your best. Book your appointment today through Jane