It's that time again--Are your kids' backpacks ready?

Dear Parent,

All across Canada, children struggle with their overloaded backpacks on a daily basis- as they stuff the necessities of schoolwork, spots gear, food and drinks into the smallest possible space before heading off to school. New research indicates that there are long-term health risks associated with youth wearing a poorly designed or overloaded backpack or in carrying too much weight for their growing spinal columns. In fact, over 50% of Canadian youth will suffer at least one back pain episode during their school years.

A recent study at Queen’s University has found that choosing the right backpack and taking care to distribute the weight evenly can make a big difference in avoiding painful injuries. However, most parents and students are not aware of the weight they are carrying on a daily basis and the possible long-term damage-which may result in poor posture, neck, shoulder, spine, and joint injury. Not only are these injuries painful, but also they impact directly on the enjoyment of leisure and sports activities…a critical part of a young person’s life!

We have become concerned with the alarming trend in avoidable injuries to the neck, shoulders, and back. We are teaming up with parents to discuss ways to help your children carry their loads comfortably and safely. For instance, did you know that?

• Elementary students should not carry more than 10% of their body weight and secondary students should avoid weight exceeding 15% of their weight? So, if your child is 80 pounds, he should not carry more than eight pounds- or the equivalent of a pair of shoes, a snack, drink and 2-3 textbooks.

• Backpacks should be made of the lightest material possible- vinyl and canvas are much better than leather.
• The top of the backpack should not extend higher than the top of the shoulder and the bottom should not fall below the top of the hipbone.
• The shoulder straps should be at least 2 inches wide and should not fit too snugly around the arms, straining muscles and affecting nerves.
• A hip strap or waist belt can take as much as 50-70% of the weight off the shoulders and spine. The waist belt will equalize the strain on the bones, joints and muscles.
• Students should pack the heaviest items closest to the body so that the weight is nearest the body’s own centre of gravity.
• A backpack that is too heavy or rides too low causes one to lean forward and put extra strain on the back.
• Both straps are critical to avoiding injury- as slinging the pack on one-side causes the spine to lean, increasing the likelihood of middle and lower back problems that can worsen later in life.
• The best way to put on a pack is to place it on a desk or table at waist height and then slip it on. Avoid twisting!

We urges you to discuss backpack safety with your children and to help them learn for themselves how to avoid injury.

As healthcare specialists, we have a very special interest in ensuring that children do not hurt their backs, necks, and muscles. Doctors of Chiropractic play an important role in preventative education and early detection as well as providing chiropractic care for the treatment of backpack related injuries. If your child has back pain a chiropractor may be able to help. Chiropractors are trained to identify and treat back and muscle pain. Massage therapists can also address and treat sore achy muscles due to improper backpack use.

Prevention is key to avoiding injuries. We hope that these tips will help give your children the self-confidence to “carry their load” more comfortably and safely.

Sincerely, 

New Leaf Massage & Wellness