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

Let’s Keep the Kids Active!

Written by Alexis D’Ascenzo CPT, UIC Dietetic Student

 

                                       

When I became a nanny to numerous families starting in 2009 I realized more and more that children today are not playing outside as much as when children used to when I was growing up. I remember the days where I would wake up early to eat my breakfast as fast as I possibly could so I could play outside until the sun went down with my friends just to start it all over again the next day.

However nowadays due to the increased accessibility and popularity of iPhones, iPads, or video games children are not as active as they should be. According to the Centers for Disease Control and Prevention in 2012 more than one third of children and adolescents were overweight or obese. Overweight is defined as having excess body weight for a particular height from fat, muscle, bone, water, or a combination of these factors. Obesity is defined as having excess body fat.

As a personal trainer, I strongly believe in encouraging children and adolescents to participate in physical activity daily whether that is walking the dog, or riding a bike. At the end of the day remember anything is better than nothing! In order to decrease the increasing overweight and obesity rates it is crucial for children to meet their physical activity recommendations of one hour or more daily. With this being said, it is important to encourage physical activities that are age appropriate for your children and adolescents as their interests will vary greatly.

Tips for increasing physical activity:

• Provide accessibility to a health club or gym membership
• Provide your children equipment that encourages physical activity
• Encourage your child to join a sports team or club
• Make physical activity apart of your daily family routine such as bike rides in the morning, or walking the dog together
• Accessibility to bike trails, baseball fields, or a pool for swimming
• Be a positive example by leading an active lifestyle yourself
• Make physical activity FUN by incorporating anything your child enjoys such as skateboarding, rollerblading, or jump roping