Five steps to prevent pain, improper posture and have a healthy school year!
Your Oviedo chiropractor and the OIWC staff hope you and your family had a wonderful summer. Now that the summer months are in the rear view and the autumn months are on the horizon, going back to school is quickly approaching. Backpacks are an essential back to school item but can be a source of pain. Choosing the correct backpack and learning proper ergonomics is vital in giving our children an opportunity to learn without unnecessary discomfort.
Did you know that over time a backpack that is too heavy can cause your child to have permanent damage?
A backpack that is too heavy and improperly positioned on the back will cause the child to lean forward. The is done in order to compensate for the excess weight. Holding the body in this straining forward posture leads to headaches, neck pain, shoulder pain and backaches. Over time the muscles in the neck, abdominals and back will weaken. If this issue goes untreated it may result in a permanent deficient position. If you are wondering how to prevent backpack pain, it all starts with choosing the correct backpack. The second measure is to ensure that the backpack is being worn correctly and is not too heavy. Oviedo Injury and Wellness Center has a helpful guide to prevent pain from a poorly fitted backpack and incorrect posture. Here are 5 steps you can take to ensure your child has a pain free school year and avoid any potential life-long postural deformities.
Step #1: Take measurements to find the right size backpack that properly fits your child. Measure from the top of the shoulders to the natural waistline.
- A student who measures15” or less should have a small backpack with a maximum of 1650 cubic inch capacity.
- A student who measures between 15” and 17” should have a medium backpack with a maximum of 2000 cubic inch capacity.
- A student who measures more than 17” should have a larger backpack with a maximum of 2600 cubic inch capacity.
Step #2: Ensure the backpack has proper padding.
Unpadded straps can cause pain in the shoulders and restrict circulation in the neck and arms. Straps should have sufficient padding and distribute the load properly. Look for backpacks with straps on the top and bottom for a perfect two-point fit from shoulder to waist. Adjust the pack high and tight. Always wear both shoulder straps to distribute weight evenly. The rear portion (back side) of the backpack should also be well padded to protect against sharp edges on the objects inside.
Step #3: Loading and positioning the backpack.
- Load the heaviest items closest to the child’s back to maintain their center of gravity.
- Pack items neatly and organized. This will keep books and materials from sliding around causing more weight to be on one side.
- The bottom of the backpack should rest in the curve of the lower back. It should never rest more than four inches below the child’s waistline. This maintains the natural curve of the spine and alleviates the stress on the back.
- Never allow a child to carry more than 15% of his or her body weight. For example, a child who weighs 100 pounds should not carry a backpack that weighs more than 15 pounds. You can avoid excess weight by packing only what your child needs for that day.
Step #4: Practice proper ergonomics at school
School classrooms are all set up differently. Because of the varying designs and desk placements, children may hunch or lean over their schoolwork. This can cause pain in the neck, shoulders and back. That is why it is important that children learn proper ergonomics that they can practice in any school setting.
- Make sure you don’t slouch by sitting on the front edge of the chair. Instead, scoot back and place your back against the back of the chair.
- Encourage children to stretch. Even in a seated position, stretching improves flexibility and can help with concentration. For some simple stretches students can do at their desk. Click here!
Step #5: Get a back-to-school chiropractic adjustment.
Stay cool and align your spine before you go back to school! Want to give your child a great start to the school year? Now is the time to schedule your back-to-school chiropractic adjustment. Maintaining spinal alignment is essential to prevent pain and a potential injury from occurring. Oviedo’s top chiropractor, Dr. Ressler, uses the most innovative chiropractic techniques to treat many different injuries and conditions. Dr. Ressler uses a specialized instrument called an “activator.” The activator is a small tool that corrects only each misaligned vertebra one at a time. This gentle and effective chiropractic method involves no twisting or cracking and is safe for all ages. Don’t wait until your child is in pain! It is always easier to prevent pain and injuries, than to correct pain and injuries. Oviedo Injury and Wellness Center offers same day appointments and has flexible hours- office hours so students can get the care they need without missing school. Nervous about getting a chiropractic adjustment? The OIWC staff is here to answer any questions you have. Oviedo Injury and Wellness Center is in network with many healthcare plans and offers a discount for students without insurance. Call 407-977-5005 or click here to schedule your appointment today!