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Article Series:
Get Rid of My Back Pain
Help
Children Avoid Back Pain and Problems
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 for and instills poor posture
while walking.
- Alter
the normal curves in the middle and lower back, 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 when in fact
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 look for the following (if you have
a younger child show them what to look for):
- Shoulder
straps that are 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
that 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 lessens and they can ease 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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by SolveYourProblem.com
: 2006
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