Head Back To School With A Healthy Back

Blog Layout

Head Back To School With A Healthy Back

7074813402 • August 11, 2024

Fall is on the way, and so are school buses and students carrying…backpacks. You might not think much about those bags full of books, pencils, crayons, and computers, but physical therapists do.

Why Backpacks Matter

Students will always have things to carry between home and school. A backpack is a great way to do that, but if they're too heavy, they can cause problems.

Research has shown that carrying a heavy backpack changes students' posture, walking speed, step length, and more. Unsurprisingly, we also know that as students walk greater distances and become more fatigued, these changes worsen.

These changes can lead to neck pain, back pain, or other musculoskeletal issues.

How Heavy Is Too Heavy?

How much weight a student can safely carry is directly affected by their weight.

Studies have shown that changes in posture and performance start to occur when the backpack weighs 10% of the student's body weight. Experts agree that students should not carry more than 15% of their body weight in a backpack.

Unfortunately, most data show that more than half of students carry more than the recommended load.

5 Tips for Parents and Students

To reduce backpack weight and help your student avoid pain, here are a few tips:

Plan ahead - Each night, go through the backpack and remove items not needed the next day. Likewise, ensure your student doesn’t bring things home they won't need that night.
Use your locker - Planning ahead can help remove extra weight between home and school. The locker can lighten the load during the school day. Students can avoid carrying extra loads during the school day by making a few stops at their lockers.
Pack right - Heavier items should be placed close to the student's back, and lighter items should be placed further away.
Wear it right - Using both shoulder straps and front or hip straps, if you have them, helps distribute the load evenly. The bottom of the pack should be even with the bottom of the low back. Packs worn too high or low exaggerate postural changes and can restrict movement.
Pick the right pack - If you're shopping for a new backpack, look for one with two straps rather than one. A chest strap and hip belt can help distribute the load. The pack should also be sized appropriately - no longer than the student's torso.

You can't control what your student needs for school. However, you can use these tips to help reduce your student's load and ensure that they carry it correctly.

If your student is having pain in their back, neck, or anywhere else, call their physical therapist today. They can help!

References

The Influence of the Weight of the Backpack on the Biomechanics of the Child and Adolescent: A Systematic Review and Meta-analysis With a Meta-Regression https://www.ingentaconnect.com/content/wk/pep/2023/00000035/00000002/art00007
Backpack use in children. Pediatric Physical Therapy : the Official Publication of the Section on Pediatrics of the American Physical Therapy Association. 2002 ;14(3):122-131. https://doi.org/10.1097/00001577-200214030-00002
Effects of Educational session on school backpack use among elementary school students https://www.scielo.br/j/rbfis/a/Y8XW48pPRmSrZbYBrJKPtct/?lang=en&format=html#
Effect of Backpack Load Carriage on Cervical Posture in Primary Schoolchildren. 1 Jan. 2012 : 99 – 108. https://content.iospress.com/articles/work/wor01289

Articles/Content:

3 Tips for Backpack Safety https://www.choosept.com/health-tips/3-tips-backpack-safety
Backpack Tips from a Pediatric Physical Therapist https://www.highbarhealth.com/blog/backpack-tips-from-a-pediatric-physical-therapist
Is your child's backpack making the grade?http://www.alternatives4children.org/news/pdfs/PT%20RESOURCES%202020/Children%20and%20Backpacks.pdf

< Older Post Newer Post >

Healthy Holidays

By Emily Herndon • December 15, 2024

The holiday season is a busy and exciting time of year but can also be stressful. Between shopping, parties, traveling, and visiting family, it's easy for your regular exercise routine to fall by the wayside. Research has shown that physical activity levels tend to decrease the most after holidays. That's why it's essential to prioritize your health this time of year. Regular exercise can help reduce holiday stress and keep you feeling your best. Here are some of the key benefits of maintaining your fitness routine: Stress Management The holidays bring a lot of added demands on your time and energy. Exercise is a proven way to manage stress and improve your mood. When you work out, your body releases endorphins that can lift your spirits and help you better cope with the season's pressures. Making time to be active, even just a little bit each day, can go a long way in keeping you calm and centered. Immune System Support Cold and flu season tends to ramp up during the winter months. Staying active can help support your immune system and reduce your risk of getting sick. Keeping up with your workouts makes you less susceptible to holiday illnesses that could derail your plans. Weight Management The holidays are full of rich, indulgent foods that can pack on extra pounds if you're not careful. Regular physical activity helps you maintain a healthy weight by burning calories and boosting your metabolism. It also gives you an outlet for all the extra energy you may have from eating more decadent foods. If you need help sticking to your exercise routine, consider talking to your physical therapist. They can create a customized fitness plan to help you stay on track, even with a busy holiday schedule. Physical therapists can teach you exercises you can do at home and provide tips for fitting activities into your day. Here are a few quick tips to help you stay active this holiday season: Schedule your workouts like any other important appointment, and don't cancel them. Find ways to be active with friends and family, like going for a walk after a meal. Keep home exercise equipment (like weights or a yoga mat) accessible and ready to use. Park further away from stores and buildings to get in extra steps. Don't let the hustle and bustle of the holidays derail your health and fitness goals. With a bit of planning and creativity, you can maintain your exercise routine and enjoy a happier, healthier holiday season.