At School A Little Less Painful
Physical Therapists Offer Backpack Safety Tips
Does your child have these symptoms experience aching shoulders or stooped posture 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. If the backpack is too heavy on a regular basis, consider using a book bag on wheels if your child’s school allows it. • 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. 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. Wear the waist belt if the backpack has one. • 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. • 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. 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. WRONG CORRECT Load too heavy Load no more than 10%-15% of body weight
WRONG fety Tips
CORRECT
Strap on one shoulder Wide, padded straps on
of body weight
both shoulders
!
Wear both straps Use of one strap causes one side of the body to bear the weight of the 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 should rest evenly in the middle of the back. Shoulder straps should b adjusted to allow the child to put on and take off the backpack without difficulty and allow 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 wei ht. Carry only those items that are required for the day. Organize the contents of the backp by pl cing 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 choo e a prop backpack d fit t sp cifically to your child. Children come in all shapes and sizes, and some 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 improper backpack use. Physical therapists can also design individualized fitness programs to help children get strong and stay strong—and carry their own loads! CORRECT Load no more than 10%-15% of body weight
!
!
WRONG
Load too heavy
he body to bear the weight of the b ckpack. By of the backpack is better distributed.
ngest mid-back muscle kpack is positioned on the back. It s ould rest lder straps should b adjusted to allow the child to out difficulty and allow free movement of the arms. e backpack should not extend below the low back. the child’s body weight. Carry only those items that contents of the backpack by placing the heaviest nts have 2 sets of books, so as not to have to ool. elp ose a proper backpack and fit it specifically to your sizes, and some have physical limitations that lly, a physical therapist can help improve posture , and treat pain that can result from improper n also design individualized fitness programs to ng—and carry their own loads!
Healthy Recipe Sweet Roasted Brussels Sprout
Ingredients • 1 1/4 lbs brussels sprouts, trimmed & halved • 2 tbsp canola oil • Salt & pepper • 3 tbsp pomegranate molasses
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• Seeds from 1 pomegranate • 1/2 cup coarsely chopped toasted hazelnuts • Finely grated zest of 1 lime • 1 tbsp finely grated orange zest
Directions Preheat the oven to 375 degrees F. Put the Brussels sprouts in a medium roasting pan; toss with the canola oil and season with salt and pepper. Roast in the oven until light golden brown and a knife inserted into the centers goes in without any resistance, about 45 minutes. Transfer the sprouts to a large bowl and add the pomegranate molasses, pomegranate seeds, hazelnuts, and lime and orange zests. Season with salt as needed.
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