BACKPACK SAFETY Backpack Strategies for Parents and Students
Patient Success Stories
“Troy and his team worked on getting me back to 100%”
Exercise Essentials This is a good stretch for your lower back. DOUBLE KNEE TO CHEST STRETCH Lie on your back, knees bent, feet flat on the floor. Contract your deep core and continue breathing normally. Now straighten your leg by sliding your heel down, keeping pelvis level. Slide heel back up towards buttock, alternate legs. Repeat 10 times with each leg. 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. • Check what your child carries to school and brings home. Make sure the items are necessary for the day’s activities. 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.
“Troy was fantastic. I started with Restore because of potential labrum issues in both hip. Troy and his team worked on getting me back to 100% and gave me a lot of take home moves to do on my own to regain full mobility. The entire staff is extremely friendly and helpful. I will highly recommend anyone experiencing any kind of issues to start with Restore for all of your PT needs.” - William E. — actual 5 Star Google Review
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