Back pain in children is now on the rise. What used to be an ailment we generally associate with aging, has become more common in children. A research study done by the US Consumer Product Safety Commission in 2013 showed that 75% of children age 8 to 12 years were complaining of back pain, and the hefty loads they carried in their backpacks for school were to blame. For years, doctors have warned parents that backpack overload may cause excessive strain in a child’s neck, back, and shoulders, which could lead to bad posture and increased risk of injury.
A recent study published by the U.S. National Library of Medicine found that when a child uses a heavy backpack, the stress on the back may be more than 11 times the weight of the bag. This revelation implies that overweight backpacks put a lot of pressure on the spine, something parents should be cautious about as a child’s spine is delicate and is still growing. Children’s spines are susceptible to long-term problems that could result in chronic pain later in life.
So, what can parents do to reduce back pain and protect their children’s spines?
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Practical Solutions to Avoid Back Pain in Children
Besides musculoskeletal discomfort and possibly missing academic classes, severe back pain brought by shouldering overly heavy backpacks could also cause children to skip physical education activities and after-school hobbies.
David Marshall, the Medical Director of sports medicine at Children’s Healthcare of Atlanta, suggests leaving out books that are not essential to remove the burden of carrying books back and forth to school. Visiting an upper cervical chiropractor to have your child’s core strength, back muscles, and posture examined can help prevent injuries.
As parents, you can do so much to help your children lighten their loads. Marshall further recommends following these tips:
- Check the weight of your child’s backpack. Your child’s backpack should never weigh more than 15% of the child’s body weight. Get a weighing scale to determine it.
- See to it that your child is only carrying what is needed in school and is not taking unnecessary items like toys, video games, or laptops. Advise your child to use school lockers if they are available.
- Choose a backpack with a chest belt or a padded waist and back as it disperses the weight more evenly across the entire body.
- Getting a backpack with many different compartments is a great idea too so the weight can be distributed more consistently.
- Make sure your child’s backpack has two broad, padded shoulders straps, and make sure he is always using both straps – not slinging the pack over one shoulder.
- The backpack your child uses should be sturdy and appropriately sized – not wider than the child’s body.
- Teach your child how to properly pick up his backpack – by bending at the knees and using both hands to lift the pack to the shoulders.
- When carrying heavy items, they should be placed closer to the body in the backpack.
- Encourage exercises and activities that strengthen your child’s lower back and core muscles to avoid injuries. Weight training and Pilates are great workouts to make them stay active.
Safety Checklist in Using Backpacks for Children
Backpacks are great and do not harm children when used correctly. It’s helpful to have a rundown of the things to keep in mind to ensure that your kids avoid severe backaches and spine injuries while carrying their backpacks to school. You can refer to this checklist:
- No more than 10-15% of the child’s body weight
- Abdominal strap in place
- Both shoulder straps with padding being used
- Heavier books placed closest to the back
- Weight of backpack not below the pant line
- Well-lined and padded backpack
Chiropractic Care to Keep Children’s Spines Healthy
Another critical step to consider is determining how healthy your child’s spine is. Even if your child is in good shape, traumas from bumps, falls, and sporting accidents accumulate over time and can have an enormous impact on your child’s spine and health.
Upper cervical chiropractic doctors perform an in-depth examination to determine exactly how your child’s spine is functioning. The goal is to maintain good health and find any problems before they develop into much more severe issues. Visiting us at Upper Cervical Chiropractic San Diego is your chance to talk with a chiropractic expert about any back issues your child may have so we can help your child stay healthy. The relief care we have for our young, school-age patients is gentle, specific, and individualized to fit their size, weight, and spinal condition.
An unhealthy spine may interfere with your child’s brain and nervous system function. And when that happens, it may take its toll on your child’s development and performance in school. Our chiropractic care has resulted in many positive outcomes for parents and young patients, such as significant and sometimes unexpected improvements in their sleep, behavior and attitude, and immune system function.
References:
https://www.ncbi.nlm.nih.gov/pubmed/30204924
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