The few weeks before and after the kids head back to school can be very chaotic, making it easy to overlook health and safety best practices at home. But this is precisely when we need to be thinking about protecting our family. So here are a few tips from the experts to help you prepare your kids for a safe return to school.

1. Check the Backpack

Overloaded backpacks contribute to nearly half of back pain reported by children. Yet many parents don't check the weight of their child's backpack. According to the American College of Sports Medicine, backpacks should not weigh more than 10 percent of a child's body weight.

In addition to its weight, check the backpack's fit. Dr. Ellen Schumann, a pediatrician with Marshfield Clinic in Wisconsin says that parents can reduce a child's risk of back injury by ensuring the proper fit of a backpack. "If parents address this when children first start school, if they show children how to put on a backpack, what is proper posture so they don't lean back or forward, then children will develop safe habits at an early age," Schumann says. Her tips:

• Choose a backpack appropriate to the size of your kids so they won't be tempted to pack more than they can safely carry
• Choose a backpack that has wide, padded, adjustable straps
• Adjust the backpack so that it rests no more than two inches below the waist
• Pack the heaviest items first
• Teach your kids to face the backpack when lifting it and to bend their knees if the backpack's heavy.

2. Cover the Noggin

The US Consumer Product Safety Commission reminds parents that children riding bicycles or scooters to and from school should always wear a helmet and other appropriate safety gear.

The American Academy of Orthopaedic Surgons agrees, stating that: “Wearing a properly fitting helmet is the single most important thing a cyclist can do to prevent injuries."

When selecting a helmet for your child, choose one that:

• Fits. Don't buy a helmet that is too large thinking your child will 'grow into' it
• Has a chin strap and buckles that stay securely fastened
• Doesn't obstruct your child's vision.

3. Get Them to Bed

According to the American Academy of Sleep Medicine (AASM), children need between 9-11 hours of sleep in a 24-hour period. "The greatest challenge for parents," says Dr. Judith Owens, past chair of the pediatric section of the AASM, "is the balance between homework, sports, music and sleep. Don't over-program your kids so that they give up their much needed sleep."

To help your young child or teenager get a good night's sleep:

• Establish a regimented bedtime routine. This could include a bedtime story or a warm shower or bath 10 to 15 minutes before bedtime
• Offer a light snack of cheese or milk. These contain tryptophan, an amino acid that aids sleep
• Don't offer night-time beverages. Midnight bathroom trips interrupt sleep
• Restrict adrenalin-stimulating activities before bedtime, such as movies, video games, computers or physical exercise.

4. Establish Contact

Children can experience many unexpected stresses and challenges in a new school year, but parents may not even be aware of what their child is going through. According to Judy Bowers, President of the American School Counselor Association (ASCA), "It's important for parents to establish and maintain regular communications with the school counselor to better understand their child's challenges and address any concerns that could impede success."

The ASCA recommends that parents try to meet or contact their child's counselor at least three times during the school year to:

• Discuss the child's challenges and concerns
• Learn about the child's school and social connections
• Work together to identify resources and find solutions to any problems.

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