School can be a pain in the neck, but don’t let it affect your back.  It is not normal for your children to have back pain, this should not be occurring.  Yet upwards of 3 out of every 4 kids report back pain.  Aside from acute cases (car accident, sports injury), these are commonly preventable issues.  Heather Finnegan, PT, DPT wrote an awesome overview with recommendations on proper backpack posture that can be seen here (http://theracorephysicaltherapy.blogspot.com/2014/08/what-is-correctand-safe-way-to-wear.html).  While backpacks are a major concern in causing neck, shoulder, and back pain.  Here are other things to take into consideration to help prevent this very preventable issue:

Sitting:  More and more research is coming out, and long story short sitting wrecks us.  Try to minimize time spent sitting to less than 2 hours per day

Texting: This is becoming a major issue!  Hunched over a cell phone is no way to text, sit up straight and bring the phone into your line of vision.

Activity: Being inactive and losing strength in important muscle groups puts you at a much higher risk to develop pain in the neck, shoulders, and back.  Make frequent movement and activity a priority!

Often the solution is simple and being more aware of your posture can address and reverse pain that you are experiencing.  Don’t let this linger, this is something that needs to be addressed before it becomes a chronic condition that is much more difficult to treat.  If you’ve been in pain for longer than one month and this does not change with postural corrections, please see us for a complementary injury screen for a more detailed assessment to avoid this becoming a real issue.  Good posture is the new cool.

-Dave Paczkowski PT, DPT

TheraCORE Physical Therapy Locations

Five Seasons Family Sports Club

6901 S. Madison

Burr Ridge, IL 60527

630.590-.409

16622 W. 159th St., Ste. 503

Lockport, IL 60441

815.838.5070

350 E. Ogden Ave., Ste. 200

Westmont, IL 60559

630.908.7430

www.theracorept.com

http://youtu.be/Uw09QuIu7GY

Sorry in advance to all the teachers and students out there for bringing this up, but it’s that time of the year to be getting ready for another exciting school year.  Don’t wait for New Year’s to make a resolution, aim to make this school year the start of the best you that you can be.  While being off in the summer has its obvious advantages (like not being in school), the structure of a school day can offer an excellent opportunity to take advantage of:

Structure-Unlike the summer, the school day offers structure that can be beneficial to changing a desired habit or reaching a new goal.  During the summer, there is plenty of freedom to get up when you please and the next item on the ‘to do’ list typically follows the dreaded eventually. The school days offer a structure that is fairly predictable.  Time spent in school, outside activities, and athletics already have times blocked ahead of time-no surprises. Pick any goal or habit that you wish to change, whether it is health, emotional, spiritual, etc. Be sure to focus on only one at a time (a morning walk, daily stretching, or preparing healthy meals are all good starts!).  Block time in your day for this, it needs to be structured into your day just as any other activity that needs to be completed.  Regardless of your goal, establish a set time to get this done and stick with it, make it a top priority!  Developing a routine right before school or right when you get home is a great starting point if you’re unsure of when it could fit into the day.  Big goals can be reached by setting aside 10 minutes each day!

If you have been trying to achieve a health or fitness goal and these are already habits you participate in regularly, contact us to see how we can help get you towards your goals!

- Dave Paczkowski PT, DPT
www.theracorept.com

TheraCORE Physical Therapy

Five Seasons Family Sports Club

6901 S. Madison

Burr Ridge, IL 6027

(630)590-5409

16622 W. 159th St., Ste. 503

Lockport, IL 60441

(815)838-5070

350 E. Ogden Ave., Ste. 200

Westmont, IL 60559

(630)908-7430

                                Getting to school safely and efficiently

Nothing says back to school like hectic mornings scrambling to make lunches and check homework, rushing to get everyone out the door on time. Starting the school year and developing a routine can be stressful. Wondering if your child is getting to school safely can add to the stress of the beginning of the year. Whether your child takes the bus, walks, or bikes to school, there are certain safety precautions that you and your child should discuss prior to the start of the school year.

 Consider your child’s age and developmental stage, because children are not smaller versions of adults. Are they mature enough to check traffic prior to crossing the street? Younger children cannot correctly judge the speed of an oncoming car, ultimately altering their judgment and putting them at risk. Children under the age of 10 should be crossing the street with a crossing guard or other adult to limit the risk of pedestrian traffic injury.

There are risk factors besides age that parents should consider when making the decision to allow their child to make the commute to school on their own. Parents should know that boys are at a higher risk of a pedestrian traffic injury than girls, most accidents occur between the hours of 3pm and 7pm, and the majority of children pedestrian injuries occur during nice weather when kids are playing outside. Many accidents occur when children run out into the street unexpectedly, such as from between parked cars. Make sure your child understands the importance of crossing the street from a corner.

Talking to your child is one of the best ways to prevent injury when walking or biking to school, or for fun. Consider walking or biking with your child prior to allowing them to go out on their own. Leading by example is a great way for your kids to learn the correct way to cross the street or ride with traffic. Teach children what different traffic signals mean so that they know the appropriate time to cross the street. Show your kids the appropriate hand signals for biking, and practice while riding through a neighborhood with minimal traffic.

By educating yourself and your kids about traffic safety, the risk of traffic related injury can greatly decrease, making for a safe and great school year!

- Heather Finnegan, PT, DPT

 

What is the correct and safe way to wear a backpack?

As the summer comes to an end, the excitement of returning to school is in the air. Everyone knows that one of the best ways to prepare for the new school year is by filling your brand new backpack with all your new supplies. While a backpack is a necessity for most students, wearing it incorrectly can lead to pain and discomfort, or worse, postural deformities. When worn incorrectly, backpacks can cause rounded shoulder posture, tingling into the arms and hands, aching shoulders and back, and weakened muscles. The following tips can help prevent pain and discomfort for your child:

• A backpack should only weigh 10-15% of your child’s body weight.
• The heaviest objects should be loaded closest to the child’s back, and items should be organized to prevent sliding and movement.
• Check to make sure that the items your child is carrying to and from school are necessary.
• A book bag on wheels is a great option if your child is consistently carrying a bag that is too heavy.
• Always wear both shoulder straps. Wearing one strap can result in depression of one shoulder, and eventually a curvature in the spine resulting in pain.
• Shoulder straps should be worn tightly to prevent from pulling the child backwards, which can cause muscle strain.
• Shoulder straps should be wider, narrow straps can result in decreased circulation, or effect the nerves.
• A large, heavy backpack can alter a child’s gait, especially if smaller, resulting in a higher risk of falling.
• A backpack with a waist belt can help distribute weight more evenly.

If your child begins to complain of pain in the neck, shoulders, back, or arms, check the size and weight of their backpack. If pain and discomfort continues, make an appointment with your physician or schedule a complementary injury screen at TheraCORE Physical Therapy.

- Heather Finnegan, PT, DPT