The Posture Police: Beat the Back-to-School Pains With These Backpack Tips

Backpacks are one of the most common triggers for pain and strain in children. Back-to-school in our office means we start seeing more children for troubling aches and pains. Often times, children are required to carry around backpacks that are over 10 % of their body weight. Not good! Not only causing backaches, joint pain, even muscle strains and headaches; but some children may begin a lifetime of these problems.

All too often, parents attribute pain with their children as "growing pains", which research has shown that well-adjusted, better functioning children don't experience these symptoms. It is becoming even more well-known that getting to the cause of pain in children is more beneficial that setting them up for a lifetime of prescription drug taking. Where have we gone wrong?  A good start is looking at the backpack problem. Backpacks cause unequal distribution of weight and, as a result, subluxation or misalignment of vertebrae can happen, ligaments that hold the spine could weaken, and muscles can get aggravated as a result of the nerve interference.

So, next time you see your child, have him or her look at their own posture in the mirror. Point out the imbalances like that one shoulder is sitting higher than the other, and one shoulder blade may be rotated forward and the other backward to hold the backpack comfortably. One hip may be higher than the other to compensate for a heavy load on one side of the body, too. This can contribute to long-term imbalances and poor posture, so use these tips and teach them to your child early in the school year!

Helping your child avoid backpack misuse and strain …

Tip # 1 – Carry only what the child needs. Thin out the amount your child really needs to carry to and from school every day. Many times, there
are books or notebooks that can be eliminated, and the child is not taking the
time to leave what's unneeded at school. Work with your child so they only bring home what they absolutely have to.

Tip #2 - Put it on a scale. Weigh the backpack to see if it more than 10% of your child's body weight. However, a child with a postural imbalance, scoliosis, or spinal weakness may not be advised to carry even five percent of his or her body weight. Consult with a chiropractor to have your child’s spine checked.

Tip #3 - Have open communication about good posture and form in carrying
backpacks, and ask your child if she or he is experiencing any pain and have your child checked for nervous system interference by a chiropractor. Many times, wearing a backpack can just exacerbate an already weakened area of the spine, so it’s best to be proactive when it comes to getting children checked early.

Some additional options:

If you notice poor posture, or your child misusing and wearing a heavy backpack a lot, here are a couple of other considerations.

1). Some parents have opted for buying a second set of books for home.

2). Many organizations and parent groups have gone to school administrators and school boards to ensure that the teachers and principals understand the concern.

3). Ask your chiropractor to write a letter to the school to avoid aggravating your child's condition.

4). Request your chiropractor to speak to students, school, or organization about backpack safety.

5). In extreme cases, parents have opted to home-educate or enroll children in a setting that is more conducive to student health, safety, and how these things affect education, like some Waldorf and/or private schools.

BEST PRACTICES in Backpack Safety

1. Choose the backpack wisely. A backpack that is bigger than the child's torso is too big! You want to make sure straps are wide and padded, and one with a padded back will provide better comfort and support. Backpacks that have wheels, like a suitcase are ideal when used properly.

2. Hold it and Sport it right. Teaching your child how to lift, squat and bend knees when lifting and making sure they DO NOT sling it over one shoulder will help tremendously. Another tip that is not too popular in our society, but highly effective, is wearing the backpack in the front! Maybe your child could start a trend! This is so important because our spines were designed to bear weight close to our bodies and in the front (pregnant moms can attest to this.)

3. Avoiding backpacks and their over-usage is a simple option, if that’s
possible.

The “Cool” Factor

Sometimes social pressures affect our children more than we may realize, and your child may come home and say that it's "cooler" to wear the backpack slung over one shoulder. However, as parents, we can take the opportunity to discuss with them yet another life valuable lesson that what's best might not be what everyone else is doing. How many of you have struggled with this social aspect with your child? We love to hear your story...and how you overcame it.

For more information on backpack misuse visit the American Chiropractic Association website.

Curious Parent? Watch this video: Families Say That Chiropractic Transformed Their Children

Dr. Sam Tocco

807 W. 14 Mile

Clawson, MI  48017

248-435-8435

www.DrSamTocco.com

Clawson, Michigan Chiropractor