Got Your Child's Back?

When I was young, we walked half a mile to school and I don’t remember carrying much.  

Those days are gone, and as school is about to start here in Edina, I know my own kids will shuffle off the bus each day like beasts of burden, backpacks bursting at the seams, lunchboxes swinging.

Although we’re careful to protect our kids with bike helmets and proper padding for sports, we may be ignoring a more pedestrian threat, as kids can sustain back injuries from too-heavy, improperly adjusted backpacks.

The human spine consists of 33 bones called vertebrae, supported by a number of muscles. 24 of the vertebrae are called articulating vertebrae and the other nine are fused together near the bottom of the spine to form the sacrum and tailbone.

Extensor muscles attached to the back of the spine help us stand and lift things. Muscles called flexors are attached to the front of the spine and include our abdominal muscles. Flexor muscles help us bend forward, lift and arch our lower back. Oblique muscles are attached to the sides of our spine and help us twist and maintain good posture.

To keep our backs healthy, it is important to avoid straining these supporting muscles, but according to the American Occupational Therapy Association, 55 percent of all students are carrying backpacks that are too heavy! Kids carrying these over-weighted packs can experience problems like back and neck pain, bad posture and even poor blood circulation in areas pressured by straps.

My son’s solution would to abolish homework completely, but there is a more realistic remedy.

ChiroCare of Minnesota’s Chief Clinical Officer Dr. William Barrett D.C. has come up with a “Back to School Backpack Guide” to help kids avoid injuries caused by heavy book bags. He suggests the following:

Purchase a lightweight pack, with thorough padding in the shoulder straps – Trendy backpacks are a hit in the hallways, but often at the expense of comfort.

Make sure the weight is distributed evenly throughout the backpack – Utilize all compartments and pockets throughout the backpack to optimize distribution.

Include only the essentials – No need to take the entire locker to and from school.

Keep it close to the body – Letting the straps hang lower can put increased stress on the back. The American Chiropractic Association recommends no more than 4 inches below the waist.

Weight it! – Just to be on the safe side, is shouldn’t be more than 10-15 percent of your child’s body weight.

Reflector tape on backpacks is a great way to keep your child visible on dark winter afternoons.

So tighten up those straps, kiss your kids and enjoy this “most wonderful time of the year.”