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Backpack Safety

More than 40 million students carry backpacks in America today. Many of these same students carry their backpacks overloaded or fit improperly resulting in a variety of injuries including neck pain, muscle spasms, tingling hands, headaches and lower back pain. This very pain may result in the increasing possibility of damage on posture and development of the spine. In 2003 the Consumer Product Safety Commission reported nearly 21,000 children were seen in emergency rooms for backpack related injuries.

As parents there are a number of important issues you need to know in order to prevent backpack injury and promote spinal health. When choosing a new backpack, it’s recommended you select ergonomically designed features that enhance safety and comfort. The American Academy of Orthopaedic Surgeons recommends that a child’s backpack weigh no more than 15-20 percent of their own body weight.

7 Tips on Choosing the Best Backpack for your Child:

Healthy vs Unhealthy Backpack Posture
  • A padded back will minimize direct pressure on the back.
  • Get wide padded shoulder straps that will not hinder circulation to the arms (that may cause numbness and tingling)
  • Waist and chest belts help transfer some weight from the back and shoulders to the trunk and pelvis.
  • Multiple compartments help to better distribute the weight in the backpack.
  • Reflective material enhances visibility in early mornings or at night.
  • Lightweight backpack
  • Correct Size: selection of the pack is important as packs come in different sizes for different aged children

Loading the Backpack: Follow these simple rules:

  • 15 Percent Maximum Weight: This means a child who weighs 100 pounds shouldn’t wear a loaded school backpack heavier than 15 pounds.
  • Load heaviest items closest to the child’s back.
  • Arrange books and materials securely.
  • Pack only necessary items that you will need for the school day.
  • If the backpack is too heavy, consider using a book bag on wheels.

Wearing the Backpack:

  • Wear both straps: By wearing two shoulder straps, the weight of the backpack is better distributed, and a well-aligned symmetrical posture is promoted.
  • Tighten the straps: Adjust the shoulder straps so that the pack fits snugly to the child’s back while still allowing the pack to be put on and taken off easily. A pack that hangs loosely from the back can pull the child backwards and strain muscles.
  • Put on and remove backpacks carefully. Keep the trunk of your body stable and avoid excessive twisting.
  • Wear the backpack over the strongest mid-back muscles. Pay close attention to the way the backpack is positioned on the back. It should rest evenly in the middle of the back near the child’s center of gravity, and should not extend below the belt for than a couple of inches.
  • Lift properly using your legs and both hands applying one strap and then the other.

Encourage activity:

Children who are active tend to have better muscle flexibility and strength, which makes it easier to carry a backpack.
Once you have taken the proper steps in choosing, packing and wearing the backpack the ongoing assessment of your effort begins. It is extremely important to encourage your child or teenager to tell you about pain or discomfort that may be caused by a heavy backpack. Don’t ignore any back pain. If necessary, talk to your child and teachers to ensure that what your child is hauling back and forth to school is truly what is necessary. It may also be necessary to explain to your child that the schedule usually allows students to stop at their lockers throughout the day. Thus, giving them time to unload and reload the necessary books and supplies. If all else fails, one may always consider buying a second set of textbooks for your student to keep at home. Although this may seem unrealistic, it is a very simple solution for a child with significant pain.

Posture:

We know that posture is impacted by a combination of factors including good muscle control, strength and flexibility. So, involve your children whenever possible in activities that promote good posture. Get your child moving: swimming, dance, karate, gymnastics, skating, etc. Becoming involved with sports activities helps develop muscular skills as well as self-confidence which is often a strong influence in posture.

Seating:

Seating is often a significant factor leading to slouching. Make sure your child sits in an appropriately sized child-size chair, or a pneumatically adjustable chair. Remember the “Rule of 90s”: Ears directly over the tips of your shoulders, hips flexed to 90 degrees, knees bent to 90 degrees and feet flat on the floor. Be sure the computer screen is directly in front of your face. Also, try to maintain a slight arch in your back by rolling your hips slightly forward. Feel free to assist this by placing a towel roll in the arched area. You can also try having your child sit on a physioball when completing homework or working on the computer. The instability of the ball forces core stabilization and good postural maintenance.

Chiropractic Care:

Chiropractic Care can help prevent your child from suffering from an injury. Chiropractic Care will ensure that your child’s spinal column is growing in alignment and is in good health. If your child suffers from pain, schedule an appointment today, and we can get him/her on the path to wellness!

Ice Massage

To do ice massage therapy, a regular ice cube may be used, but it’s better to use a larger piece of ice. One easy way to do this is to freeze water in a paper or Styrofoam cup, then peel the top inch or two of the cup to expose the ice surface.

Someone else can give the ice massage, with the patient lying on his or her stomach in a comfortable position. Placing a pillow or towel under the hips will help keep stress off the low back. Patients can also give themselves ice massages by lying on their side and reaching around to apply ice to the low back.

5 Steps of Ice Massage Therapy

For optimal results, ice massage therapy should be gently applied to the lower back as follows:

  1. Apply the ice gently and massage in a circular motion
  2. Focus the ice massage therapy on the six-inch area of the back where the pain is felt
  3. Avoid applying the ice massage directly on the bony portion of the spine (the bones that protrude along the spinal column)
  4. Limit the ice massage therapy to about 5 minutes at a time (to avoid an ice burn)
  5. Repeat the ice massage two to five times a day.

In general, one should never apply ice directly to the skin to avoid burning the skin. However, with ice massage therapy it is acceptable to apply the ice to the skin because the ice doesn’t stay in one place for long.

The key to ice massage therapy is to achieve numbness in the area of injury without burning the skin. Once this ‘numbness’ has been achieved, gentle, minimal stress movements can be made. When the numbness has worn off, the ice massage can be applied again for another cycle.

Ice massage and ice application is generally most helpful during the first 48 hours following an injury that strains the back muscles. After this initial period, heat therapy is probably more beneficial to the healing process. For some people, alternating heat therapy with cold application/icing provides the most pain relief.

Ice Massage Precautions

To avoid getting an ice burn, there are several precautions to take with ice therapy:

  • When applying ice directly to the skin on the back, be sure to keep the ice moving in a slow, circular motion to avoid staying in one place too long.
  • Limit the ice massage to no more than five minutes at a time.
  • Be sure not to fall asleep with the ice resting on the skin.
  • Ice application of any kind should be avoided by patients with certain medical conditions, such as for patients who have rheumatoid arthritis, Raynaud’s Syndrome, cold allergic conditions, paralysis, or areas of impaired sensation.

One does not have to include massage with the ice to benefit – simple application or an ice pack or cold pack to the painful area is also an effective pain reliever.