Archive for August, 2007

Back to School Tips from the Chiropractor Part II: Backpack Safety

Published August 20th, 2007 in General Health. 0 Comments

In the first article we discussed the problem of heavy backpacks and how parents can select a backpack that is best their children. The following article outlines tips for parents and students to get the most of their backpack and minimize the load.

Once you have a suitable backpack make sure it packed right by

  • Weighing the backpack and keep the load light – remember to aim for 10% of body weight or less for children, and 10-15% for adolescents.
  • Making sure your child is not taking too many unnecessary items – one study found that a third of the items in the children’s backpacks were non-educational items. Clutter, old papers, laptops, CD players, and video games. These can add extra pounds if not needed so have your kids clean out their packs on a routinely.
  • Place heavier items close to the back and at the centre of the pack for children or at the bottom for adolescents – children’s center of mass (COM) is higher whereas adolescents body proportions are more like adults and therefore their COM is more similar to adults. Putting the heavier items close to your child’s COM will make it easier to balance and will not cause him/her to lean forward when carrying the pack.
  • Use all the compartments of the pack to evenly distribute the weight and prevent the load from shifting around.
  • Putting odd shaped items on the outside – so they do not dig into your child’s back

Now that you have the right backpack and have it packed right make sure your child does his/her part by wearing the pack properly. Even the best designed pack will not be comfortable if worn incorrectly. Here are some things you can encourage your child to do to help prevent discomfort:

  • Make sure the waist strap is comfortable but snug to keep the majority of the load be around the waist rather than the shoulders.
  • Use both shoulder straps – studies show that those children who do experience back pain have more severe pain if they use only one strap.
  • Adjust the shoulder straps every time it is put on to make sure it is on right.
  • Adjust the shoulder straps at together by pulling both sides with equal force so that the load is symmetrical right to left.
  • Reduce the weight on the shoulders by loosening the shoulder straps as needed – to lessen the weight on the shoulders and therefore any shoulder discomfort, later they can be done tighter again to reduce the weight around the waist and back to the shoulders. This way the load is shared between the upper and lower parts of the body.
  • Store things in a locker at school rather than take all the books and things to every class.
  • Be active and maintain proper posture to keep back muscles strong.
  • Bring home only the books needed for homework or studying each night.
  • Plan out their homework schedule so that your child does not need to bring home all of their textbooks at once.

We hope you find these tips helpful. If you have any feedback or questions about backpack safety or for more information on how the chiropractors at the Rosedale Natural Health Clinic can help you, give us a call at 416-926-0084.

Our office is located on the 3rd floor at 39 Pleasant Blvd, which is one block south of Yonge and St. Clair in Toronto.

Back to School Tips from the Chiropractor Part I: The Right Backpack for your Child

Published August 20th, 2007 in General Health. 0 Comments

Do you notice your child struggling to put on his or her backpack? Does he or she have to lean forward to walk with it on their back? Scientific studies show that children who wear heavier backpacks have proportionally more back pain, missed school time, missed sport participation and require more healthcare due to injury. Girls are at a greater risk because they tend to carry heavier backpacks relative to their body weight than their male counterparts. Although it is not known if the use of heavy backpacks is detrimental to healthy physical development, there is some evidence that adolescents with low back pain are more likely to have long-term disability and chronic pain as adults.

The most important factor to prevent these problems is managing the total weight that the child or adolescent must carry. For children the weight of the backpack should not exceed approximately 10% of his or her body weight. For adolescents, it should not be more than 10-15% of body weight. For instance, for a 90 lbs (41kg) child, 10% would be 9 lbs (4kg). If you consider that textbooks can weigh between two to six pounds (0.9 to 2.7 kg) then packing a few textbooks, plus notebooks, plus a lunch with a drink then the weight can add up quickly.

A useful learning experience for parents is to wear a backpack that weighs 10 or 15% of their own weight, walking around for 10-20 minutes and seeing how it feels. If you find it taxing then imagine how far your child has to walk with the same relative weight to and from school each day.

How do you know if the backpack is too heavy (other than by weighing it)? You will most likely have to reduce the weight of you child’s backpack, or adjust it to fit their body size if you notice your child:

  • Struggles to get the backpack on or off
  • Has back pain
  • Leans forward or to the side to carry the backpack
  • Has red marks, tingling or numbness as a result of using the backpack

If the weight of backpack is appropriate for the size of your child, but he or she continues to struggle with it, then it may be time for a new backpack. When selecting a backpack with your child consider the following:

  • An appropriate size for your child the top should not be higher than the shoulders and the bottom should not be below the top of the hip bone
  • A lightweight pack to minimize the weight (vinyl and canvas tend to be lighter than leather)
  • Adjustable padded shoulder straps - at least 2 inches (5cm) wide so they do not dig into shoulders causing numbness or a tingling in the arm, which could eventually cause weakness in the hands
  • A waist belt is important to help distribute the weight. It can reduce the weight to the shoulders and back by as much as 50 to 70 % – wider ones are more comfortable
  • A chest strap that holds the shoulder straps together at the front can be more comfortable if the straps are not ergonomically “S” shaped and tend to pull to the sides
  • A padded back will provide increased comfort, and protection from being poked in the back by sharp objects – some even have low back supports
  • Multiple compartments rather than a single large compartment so you can evenly distribute the load and prevent it from shifting
  • Have you child try the pack on – many stores will let you load the pack (try a few books) and walk around in the store with it on. Make sure it is comfortable and that they like the look of it.
  • Packs on wheels (which look like small luggage bags) are even better so your child does not have to carry the weight at all. However trying to pull it through the snow, or up stairs or unto a bus if it is too heavy can be difficult. Also other children can end up tripping over them on the bus or in the school hallways. If you are unsure if they are practical for your child’s situation then try asking the school.

Ultimately the pack should be comfortable and one that your child likes, they are the ones who have to wear it to school. Be sure to see the next article as it will outline tips on how to pack the backpack and minimize the load.

If you have any questions about the backpack you have selected for your child or for more information on how the chiropractors at the Rosedale Natural Health Clinic can help you, give us a call at 416-926-0084.

Our office is located on the 3rd floor at 39 Pleasant Blvd, which is one block south of Yonge and St. Clair in Toronto.

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