Spinal Health Concern #1: Heavy Backpacks
Solution: A 2012 study by the Massachusetts College of Pharmacy and Health Sciences found that backpack loads carried by schoolchildren should be limited to 10% body weight. A heavier backpack - even as little as 15-20% of one's body weight - has proven to increase the forward head position, neck pain, and multiple spinal complaints among test subjects in this and other similar academic studies. In other words...
A 75 pound child should carry no more than 7.5 pounds in their backpack.
A 100 pound child should carry no more than 10 pounds in their backpack.
A 125 pound child should carry no more than 12.5 pounds in their backpack.
We suggest students of all ages utilize lockers between classes in order to keep their textbook load low and their spinal column straight. Likewise, ensure both shoulder straps are well-cushioned, snug but not too tight, and evenly distributed among both shoulders.
Spinal Health Concern #2: Inactivity
Solution: After seven or so hours of sitting in a plastic chair, encourage your child to replace the cozy couch upon returning home with physical activity. Whether you or your child are gym rats, bike riders, joggers or swimmers, there are few things as important - and few things as simple - as keeping your body moving. For a routine that caters specifically to spinal and neck well-being, seek out exercises that combine stretching, strength training, and aerobic activity. These exercises not only contribute to spinal and neck health, but also combat any extra weight that might contribute stress to the muscles, ligaments, and tendons in your lower back.
Spinal Health Concern #3: A Non-Ergonomic Work Station
Solution: When searching for a chair in which to spend time at home, be it for homework, reading or watching TV, look for one that promotes good posture. Ideally, your body should look as if a series of right angles - upper arms parallel to the spine, elbows at a 90-degree angle if at a desk or typing, and legs bent at the knee at a 90-degree angle. It's also crucial that any work station provide suitable support to the the lower back. A couple ways to go about ensuring proper support might be to adjust the backrest forward or insert a cushion or small pillow to support the low back. Likewise, invest in a chair with fully adjustable armrests, as arm placement plays a major role in neck and shoulder strain. Adjusts the armrests to where your arms are slightly lifted at the shoulder, as this takes much of the weight – and stress – off of your shoulders.
We hope you and your child have a school year full of healthy lunches, good night sleeps and, of course, top-notch posture and spinal health practices.