IS YOUR CHILD’S BACK PACK GOING TO CAUSE INJURY?
Patient Success Spotlight
“I have no pain and I gained strength inmy arm.”
Finding a Safe Pack Despite their potential problems, backpacks are great when used properly. Before you buy one, though, consider a backpack’s construction.
“I came in with elbow pain. The pain started 9 months earlier and I went to three doctors and a different physical therapy place. None of them worked until I came here. Within the first week I could tell I wasn’t having as much pain. After a couple months of reducing pain and gaining strength in my arm, we started a throwing progression. The therapists helped to correct my throwing mechanics. After four month, I have no pain and I gained strength in my arm. Working with the therapists at Nebraska Orthopaedic Physical Therapy has been a lot of fun!” - Kailey Treatments for athletes: • Modalitytreatmentssuchasice,compression, electrotherapy • Graston technique • Other pain relief techniques for awide variety of sports injuries. • Kinesiotaping • Throwing programs and technique trainings • Strength and balance training
Look for the following to choose the right backpack:
• Lightweight pack: get one that doesn’t add a lot of weight to your child’s load; for example, leather packs look cool, but they weigh more than canvas backpacks • Two wide, padded shoulder straps: straps that are too narrow can dig into shoulders • Padded back: it not only provides increased comfort, but also protects kids from being poked by sharp objects or edges (pencils, rulers, notebooks, etc.) inside the pack • Waist belt: this helps to distribute the weight more evenly across the body • Multiple compartments: to help distribute the weight throughout the pack Although packs on wheels (which look like small, overhead luggage bags) may be good options for students who have to lug around really heavy loads, they’re very hard to pull up stairs and to roll through snow. Check with the school before buying a rolling pack; many don’t allow them because they can be a tripping hazard in the hallways. Using Backpacks Wisely To help kids prevent injury when using a backpack: • Lighten the load. No matter how well-designed the backpack, less weight is always better. Use the bathroom scale to check that a pack isn’t over 10% to 15% of your child’s body weight (for example, the backpack of a child who weighs 80 pounds shouldn’t weigh more than 8 to 12 pounds). • Use and pick up the backpack properly. Make sure kids use both shoulder straps. Bags that are slung over the shoulder or across the chest — or that only have one strap — aren’t as effective at distributing the weight as bags with two wide shoulder straps, and therefore may strain muscles. Also tighten the straps enough for the backpack to fit closely to the body. The pack should rest evenly in the middle of the back and not sag down to the buttocks. You may need to adjust your kids’ backpacks and/or reduce how much they carry if they : • Struggle to get the backpack on or off • Have back pain • Lean forward to carry the backpack If your child has back pain or numbness or weakness in the arms or legs, talk to your doctor or a physical therapist.
Exercise To Help With Pain:
Helps With Back Pain
PRAYER STRETCH While in a crawl position, slowly lower your buttocks to- wards your feet until a stretch is felt along your back and/ or buttocks. Hold for 30 seconds and repeat 3 times.
Exercisescopyrightof
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Always consultyourphysical therapistorphysicianbefore startingexercisesyouareunsureofdoing.
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