It gets stuffed with books, squished at the bottom of a locker, thrown in the corner of a room, and buried under dirty laundry. Your backpack gets abused – but does it abuse you?
It’s that time of year again…the kids are back to school (!!). When preparing your child for back to school, all parents make sure their kids have enough pens, pencils and notebooks - but how many of you carefully choose how they carry them? Improperly worn and poorly designed backpacks can be a source of back pain, discomfort and injury in our children and teenagers. Several studies indicate that backpacks are often loaded with up to 22% of a child’s bodyweight! When worn up to 60 minutes per day, it can be understood why the relationship between heavy backpacks and back pain in children is a growing concern. It is estimated that 40% of children report back pain, and these kids most commonly relate this pain to backpack use. A study conducted at Queen’s University in 2002 found that choosing the right backpack and taking the time to distribute the weight properly can make a significant difference in avoiding injury and living pain-free.
Can a Backpack Really Cause Back Problems?
Your spine is comprised of 33 bones called vertebrae. These vertebrae are separated by discs that work with the bones to act as a “shock absorber” for your body. When you incorrectly place a heavy weight on your shoulders, such as a full backpack, the force of the weight can pull you backward. To compensate and keep you upright, you may bend forward and arch your back – this can cause unnatural compressive loads on your spine. Leaning forward under a heavy weight can also cause your shoulders to round and upper back to become curved. This is a good recipe for back and neck pain, as well as headaches.
If your child carries their backpack over just one shoulder, or they are using a messenger bag, they will typically lean to one side to offset the weight. This type of poor posture can also contribute to the development of upper and lower back pain, as well as strain to your shoulders and neck. Tight, narrow straps that dig into your shoulders can pinch nerves and interfere with proper circulation – this can contribute to the development of numbness, tingling and weakness into the arms and/or hands.
It is also important to keep in mind that carrying a heavy backpack puts you off balance and can cause your natural gait (the way you walk) to change. This increases the risk of falls and further injury.
Tips for Choosing the Right Backpack:
- Start with a lightweight and durable pack. The total weight carried should be no more than 10-12% of your total body weight. Calculate the maximum weight for your child based on the “10-12” rule and add books to the pack slowly while using a bathroom scale. Get your child familiar with how much their backpack SHOULD weigh.
- The shoulder straps should be at least 2 inches wide, padded and adjustable. They should not fit too snugly under the arms.
- Before you buy: TRY THE PACK ON YOUR CHILD! The size should be proportionate to your child’s body size and no larger than what is necessary. The top of the backpack should be no higher than the top of the shoulder and the bottom should be no lower than the top of the hipbone.
- Look for a padded back to add comfort.
- A pack with a hip-strap or waist belt will help distribute the weight of the pack away from your back and around your hips.
- A good backpack will have several pockets, not just one main compartment.
Tips for Backpack Wearers:
- Re-adjust your backpack EVERY time you put it on! The weight of the pack, the bouncing of the bus, and the cramming in the locker can offset that perfect fit! You should be able to fit your hand in between the pack and your back.
- ALWAYS wear both straps, one on each shoulder. If the pack has a waist belt, clip it around your hips and adjust the strap so that it is snug, but not tight.
- Look in the mirror – the bottom of the pack should not sit below your hipbone. The lower the weight, the more we need to lean forward to balance ourselves.
- Strengthen your core musculature – a great way to prevent back injury in general is to strengthen the stabilizing muscles of your torso, including your lower back and abdominal muscles. Weight training, pilates and yoga are all activities that can be effective in strengthening your core. Make sure to discuss any exercise with your doctor or chiropractor before initiating a program.
- MOST IMPORTANTLY: Don’t over-fill your backpack! Use lockers and make frequent trips to keep the load light. Ask your teachers if they have extra copies of books for you to keep at home – this will decrease the amount of materials that you will have to bring back and forth.
If your child is complaining of back pain, have them examined by a chiropractor - It is never too early to protect your child’s spinal health! Chiropractic therapy in children has been well studied and proven safe and effective to relieve back pain and postural problems.
No comments:
Post a Comment