KEEP YOURCHILDPAIN-FREEWITH BACKPACK SAFETY TIPS Does your child have pain or a hunched posture after wearing a heavy school backpack? Carrying too much weight in a backpack 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. • Arrange books and materials so they won’t slide around. • Make sure the items your child carries to school and brings home 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. • Consider using a book bag on wheels if the backpack is too heavy on a regular basis. Wearing the Backpack • Distribute weight evenly by using both straps. Wearing a backpack slung over one shoulder can cause a child to lean to one side, curving the spine and causing pain or discomfort. • Select a backpack 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.
Make the Most of Your Day with Proper Ergonomics
It is important to have a proper ergonomic setup, whether you attend school virtually, are back in school, or work from your home office all day. These simple steps can help tremendously with your overall posture. Make sure that you are at a proper height with your desk chair and computer, so you don’t have to slouch or lean forward. Additionally, make sure your chair has the proper lumbar support needed to help you sit straight while you’re working. If you are at a desk for extended periods of the day, it is important to make sure your back posture is okay. Sit upright, place your feet flat on the floor, and try not to cross your legs. Make sure there is a small gap between the back of your knees and the chair. Having a chair with strong back support and padding is also recommended for making your upright position more comfortable. In addition to making the most of your workspace, it is also important to make sure you are taking care of your body. When studying or working from home, it is no secret that most of the day is spent with limited levels of mobility.
It is important to make sure that you get up every 30 minutes or so and take a small walk, at least for a minute or two. This will help in loosening up your muscles and joints, as well as initiating a stronger blood flow. Exercise is incredibly important in general, especially if your day involves several hours of inactivity. When you exercise, you are stretching and strengthening certain muscles of your body, including problem areas such as your neck and back. Taking even a small amount of time to walk or jog around the neighborhood every day after studying or working from home can highly improve your posture and gait – in addition to helping you get you out of the house for some time!
• Adjust the shoulder straps so that the backpack fits snugly on the child’s back. A backpack 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 backpack’s weight more evenly. • The bot tom of the backpack 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 backpack for your child as well as one with enough room for necessary school items.
Who Is Invited: All past clients who have not been seen in PT the past 2 months, All present clients who have another problem currently not being treated, and All friends and family of our past and present clients. Call Now to Schedule Your Free Exam! GET READY FOR “BACK” TO SCHOOL WITH A FREE EXAM! • Thursday, September 24th • 30-minutes, One-on-one with a Physical Therapist Appointments are FREE but spots are limited to 20 per location.
• Only put items in your backpack that you need for the day.
For more injury-free tips for your child this back to school season, call The Training Room today at (856) 874-1166.
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