Tuesday, Aug. 31, 2010
Getting Back to School Can Be “Back Breaking” Work
Rikki Hays Clawson, Guest Columnist
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Below are tips to insure you know how to safely use your backpack in order to promote spinal health.
Step 1: Choose Right
Choosing the right size backpack is the most important step to safe backpack use. Padded shoulder straps are very important. Not only will they be more comfortable than non-padded straps, but they will also help prevent the straps from digging into your child’s shoulders.
The shoulder straps should also be adjustable, so the backpack can be fitted to your child’s body. A backpack with individualized compartments will help you position the contents most effectively and ensure that your child’s sandwich isn’t flattened by a heavy textbook.
Step 2: Pack Right
Make sure your child’s backpack weighs no more than 5 to 10 percent of his/her body weight, otherwise the backpack will cause your child to begin bending forward in an attempt to support the weight on his or her back rather than on the shoulders, by the straps. If the backpack is still too heavy, talk with your child’s teacher.
It might be possible to leave the heaviest books at school, and bring home only lighter handout materials or work books.
Step 3: Lift Right
To lift correctly, face the pack and bend at the knees. Then, use both hands and check the weight of the pack. Lift with the legs and apply one shoulder strap and then the other.
Step 4: Wear Right
Use both shoulder straps – snug, but not too tight – not just one. A backpack slung over one shoulder disproportionately shifts all of the weight to one side, and can cause not only neck and muscle spasms, but also low back pain.
Step 5: Educate
Talk to your child about the proper use of backpacks and help him or her understand why this and other ergonomic issues are important. A child who is educated early in life on these issues can apply this knowledge late in life (at home or in the office) and as a result, your child will be happier and healthier.
Dr. Rikki is a member of the American Chiropractic Association and the Missouri State Chiropractic Association. Dr. Rikki is a graduate of Cleveland Chiropractic College of Kansas City and is board certified both nationally and at the state level in chiropractic care and physiotherapy.
