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Help Kids Avoid Back Problem and Educate Them on Proper Backpack Carrying Tips
During the school year, millions of children walk around school carrying backpacks filled with books and materials (to say nothing of carrying their heavy backpack to and from school). It is important for parents to be aware of the strain this places on their child’s back. A backpack is useful in that allows the child to carry more than they would be able to with only their hands. Nevertheless, it is important to remember that placing too many books and other items in the backpack will eventually cause more harm than good.
A person’s back will counterbalance for any load given to it for an extended period. An overloaded backpack can:
Cause a person to lean forward, decreasing balance, and making it easier to fall. This allows instills poor posture while walking.
Alter the normal curves in the middle and lower backs, causing muscle tension and pain to the spine joints and the rib cage.
Cause rounding of the shoulders due to poor posture, leaning forward, and the weight of the backpack.
Many times kids will carry the backpack over one shoulder when their back starts to hurt. This will make muscles strain more to compensate for the irregular weight. Therefore, although the child thinks they are relieving their pain they are actually creating more. This type of muscle unevenness can cause muscle strain, spasm, and back pain in the short term and increase the development of back problems later in life if not corrected early. The weight can also pull on the neck muscles, adding to headaches, neck pain, and arm pain.
When choosing a backpack (if you have a younger child show them what to look for) look for the following:
Shoulder straps that is wide and padded. If the straps are narrow, they can dig into the shoulder area, which will not only create more pain but can also restrict blood circulation.
Backpacks distribute the weight better with two shoulder straps as opposed to one that goes over the middle of the body.
The back of the pack should be padded. This helps protect the child from sharp objects that may protrude from inside the backpack.
A waist strap is beneficial in helping to distribute the weight properly. When the child uses a waist strap the heaviness of the backpack they are easing the strain that is placed upon their back.
The backpack itself should be made of lightweight material. The kids put enough inside that you do not need to add to the weight by having the backpack itself cumbersome and heavy.
You may want to consider a rolling backpack for students who either walk a ways to school or traverse stairs.
To help prevent injury while using the backpack, parents can teach their children the following tips:
Remind them always to use both shoulder straps. Although they will probably glare at you and tell you they will not look cool – remind them you are the parent – in the end, they will thank you.
Show them how to tighten the straps so that the backpack sits close to the body. This helps distribute the weight evenly. The backpack should be two inches above the waistline.
As much as they want to take everything they own to school, remind them to pack light. The backpack should never weigh more than 20 percent of the child’s total body weight. If you pick up the backpack and it feels heavy to you – it will definitely be too much for your child.
Show your child how to utilize all the compartments of the backpack. This will allow them to carry more without overloading their pack. If you place the heavier items such as books, in the center this will balance the weight and lessen the chance of back or neck pain.
Encourage them to stop frequently at their locker during the day to remove books that they do not readily need. In this way, they are not carrying a large weight with them all day long.
Show them the proper technique for picking up their backpack. Let them know how they can injure their back by bending at the waist to pick up heavy objects as opposed to bending at the knees.
They can also learn back strengthening exercises that they can do in the privacy of their own room (they will not want to do it front of you).
Your child will probably not like the fact that you want them to be safe in this manner but their health is important and they will be grateful to you, even if they do not tell you now.
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