CPTE_Living Life Without Back Pain

Backpack Safety

Patient Success Spotlight

Physical Therapists Offer Backpack Safety Tips

It has a nice social atmosphere unlike a stuffy medical office. “The staff is friendly and professional and has a good sense of humor. Everyone I saw was pleasant to deal with, even the front desk and the other patients. It has a nice social atmosphere unlike a stuffy medical office.” -J.S. CORRECT Strap on one shoulder Wide, padded straps on of body weight both shoulders ! ! WRONG

WRONG

CORRECT

Load too heavy

Load no more than 10%-15%

of body weight

FIND US ON SOCIAL MEDIA Backpack Strategies for Parents and Students Aching backs and shoulders? Tingling arms? Weakened muscles? Stooped posture? Does your child have these symptoms after wearing a heavy school backpack? Carrying too much weight in a pack or wearing it the wrong way can lead to pain and strain. Parents can take steps to help children load and wear backpacks the correct way to avoid health problems. Loading the backpack: • A child’s backpack should weigh no more than about 10% of his or her body weight. This means a student weighing 100 pounds shouldn’t wear a loaded school backpack heavier than about 10 pounds. • Load heaviest items closest to the child’s back (the back of the pack). • Arrange books and materials so they won’t slide around in the backpack. • Check what your child carries to school and brings home. Make sure the items are necessary for the day’s activities. • If the backpack is too heavy or tightly packed, your child can hand carry a book or other item outside the pack. • If the backpack is too heavy on a regular basis, consider using a book bag on wheels if your child’s school allows it. Wear both straps Use of one strap causes one side of the body to bear th w ight of th backpack. By wearing 2 shoulder straps, the weight of the backpack is better distributed. Wear the backpack over the strongest mid-back muscles Pay close attention to the way the backpack is positioned on the back. It shoul re t evenly in the middle of the back. Shoulder straps should be adjusted to allow the child to put on and take off the backpack without difficulty and all w free movement of the arms. Straps should not be too loose, and the backpack should not extend below the low back. Lighten the load Keep the load at 10%-15% or less of the child’s body weight. Carry only those items that are required for the day. Organize the contents of the backpack by placing the heaviest items closest to the back. Some students have 2 sets of books, so as not to have to carry the heavy books to and from school. How a Physical Therapist Can Help A physical therapist can help you choose a proper backpack and fit it specifically to your child. Children come in all shapes and sizes, and ome have physical limitations that require special adaptations. Additionally, a physical therapist can help improve posture problems, correct muscle imbalances, and treat pain that can result from impr per backpack use. Physical therapists can also design individualized fitness programs to help children get strong and stay strong—and carry their own loads! Find a physical therapist in your area at www.moveforwardpt.com Wearing the backpack: • Distribute weight evenly by using both straps. Wearing a pack slung over one shoulder can cause a child to lean to one side, curving the spine and causing pain or discomfort. • Select a pack with well-padded shoulder straps. Shoulders and necks have many blood vessels and nerves that can cause pain and tingling in the neck, arms, and hands when too much pressure is applied. • Adjust the shoulder straps so that the pack fits snugly on the child’s back. A pack that hangs loosely from the back can pull the child backwards and strain muscles. • Wear the waist belt if the backpack has one. This helps distribute the pack’s weight more evenly. • The bottom of the pack should rest in the curve of the lower back. It should never rest more than four inches below the child’s waistline. • School backpacks come in different sizes for different ages. Choose the right size pack for your child as well as one with enough room for necessary school items. • Only put items in your backpack that you need for the day.

Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.

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FORWARD BEND - LONG SITTING Sit with legs straight out and lower back tall. Bend forward keeping lower back tall to feel a stretch in the back of your thighs. Stretches Back www.simpleset.net

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