Choosing The Right Backpack For Your Children

By Dr. John A. Papa, DC, FCCPOR(C)

Carrying a poorly designed or overloaded backpack can place excessive weight on a child’s growing spinal column.  This type of daily physical stress can lead to irritation and injury of the spine, joints, and muscles, which can potentially result in postural changes, back pain, and headaches.

Parents and children can avoid injury by following these simple rules with respect to choosing, packing, and carrying a backpack. 

1.    Pick the correct size:  Choose a backpack that is proportionate to body size and not larger than needed.  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. 

2.    Choose lightweight material:  Select a backpack made of light material.  For example, nylon, vinyl or canvas instead of leather. 

3.   Strap it up:  The shoulder straps should be at least two inches wide, adjustable, and padded. 
Ensure that they do not cut into or fit too snugly around and under the arms.  A hip strap or waist belt helps to effectively redistribute as much as 50 to 70 percent of the weight off the shoulders and spine onto the pelvis, balancing the backpack weight more evenly. 

4.   Padding goes a long way:  A backpack should have a padded back for added protection and comfort.  Pack odd-shaped items on the outside so they do not dig into the back. 

5.    Pack it right:  Contents should be evenly distributed, with the heaviest items packed closest to the body.  This reduces the strain, as the weight is closer to the body’s centre of gravity. 

6.   More pockets are better:  Choose a backpack that has several individual pockets instead of one large compartment.  This will help to distribute the weight evenly and keep contents from shifting. 

7.    Wheels and handles:  Explore other options such as a backpack with wheels and a pull handle for easy rolling. 

8.    Weight is everything:  Backpacks should never exceed 15 percent of a secondary school child’s body weight or 10 percent of an elementary school child’s body weight. 

9.    Handle with care:  Children should learn to squat or kneel to pick up their backpacks, and use their legs by bending at the knees and not twisting the back when lifting.  Backpacks can be placed on a counter, chair or table before they are put on.  Slinging backpacks on one side of the body may place excessive stress on the joints and muscles of the mid and lower back. 

Parents should ask their kids to report any pain or other problems resulting from carrying a backpack.  If the pain is severe or persistent, seek care from a qualified health professional.  For more information, visit www.nhwc.ca.  The author credits the Ontario Chiropractic Association (OCA) in the preparation of this educational information for use by its members and the public. 

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.

Choosing The Right Backpack For Your Children

By Dr. John A. Papa, DC, FCCPOR(C)

Carrying a poorly designed or overloaded backpack can place excessive weight on a child’s growing spinal column.  This type of daily physical stress can lead to irritation and injury of the spine, joints, and muscles, which can potentially result in postural changes, back pain, and headaches.

 

Parents and children can avoid injury by following these simple rules with respect to choosing, packing, and carrying a backpack.

1.    Pick the correct size:  Choose a backpack that is proportionate to body size and not larger than needed.  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.

2.    Choose lightweight material:  Select a backpack made of light material.  For example, nylon, vinyl or canvas instead of leather.

3.    Strap it up:  The shoulder straps should be at least two inches wide, adjustable, and padded.  Ensure that they do not cut into or fit too snugly around and under the arms.  A hip strap or waist belt helps to effectively redistribute as much as 50 to 70 percent of the weight off the shoulders and spine onto the pelvis, balancing the backpack weight more evenly.

4.   Padding goes a long way:  A backpack should have a padded back for added protection and comfort.  Pack odd-shaped items on the outside so they do not dig into the back.

5.    Pack it right:  Contents should be evenly distributed, with the heaviest items packed closest to the body.  This reduces the strain, as the weight is closer to the body’s centre of gravity.

6.   More pockets are better:  Choose a backpack that has several individual pockets instead of one large compartment.  This will help to distribute the weight evenly and keep contents from shifting.

7.    Wheels and handles:  Explore other backpack options such as a backpack with wheels and a pull handle for easy rolling.

8.   Weight is everything:  Backpacks should never exceed 15 percent of a secondary school child’s body weight or 10 percent of an elementary school child’s body weight.

9.    Handle with care:  Children should learn to squat or kneel to pick up their backpacks, and use their legs by bending at the knees and not twisting the back when lifting.  Backpacks can be placed on a counter, chair or table before they are put on.  Slinging backpacks on one side of the body may place excessive stress on the joints and muscles of the mid and lower back.

Parents should ask their kids to report any pain or other problems resulting from carrying a backpack.  If the pain is severe or persistent, seek care from a qualified health professional.  For more information, visit www.nhwc.ca.  The author credits the Ontario Chiropractic Association (OCA) in the preparation of this educational information for use by its members and the public.

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.

4 Things Athletes Can Do To Prevent Injuries

Canadian Chiropractic Association

 

With the summer winding down and Fall sports programs opening up, it’s time to consider getting the most out of your athletic preparation, injury prevention, and treatment.

Whether you’re new to a sport or are a seasoned athlete, here are four steps you can take to prevent injuries:

1.    Warm Up: More than 30% of injuries seen in sports medical clinics are injuries to skeletal muscles.¹ Warm ups can 1) improve muscle dynamics to reduce injury and 2) prepare the body for the stresses of exercise. Warm ups may even help you move faster. They should be completed at least 15 minutes before any exercise to maximize the benefits. The warm up should also include a variety of both “static” and “dynamic” stretches. “Static” refers to stretches that are held in a certain position for a period of time (i.e., knee to chest). “Dynamic” refers to stretches that are completed while moving (i.e., forward lunges).

2.    Monitor Food and Water Intake: Current studies show that adequate intake of fluids and nutrients during exercise increases an athlete’s performance.² During high physical activity, electrolytes (like sports drinks), carbohydrates, and proteins are an important part of your pre- and post-workout routine in order to maintain body weight, replenish the energy used by your muscles, provide adequate protein for the healing of tissue, and reduce the risk of dehydration

3.    Rest: Overuse injuries are among the most common injuries seen in sports medicine. Overtraining is a phenomenon that occurs when athletes exercise too much with too little recovery time in-between.³ Overtraining presents with a wide variety of factors including decreased sports performance, suppression of the immune system, muscle damage, decrease in muscle energy stores, as well as fatigue. It is important that athletes follow a program that provides optimal recovery time between training periods.

 

4.    Recognize Injury: Athletes are prone to injuries; whether it’s from training or practice to playoff games, athletes are putting a high demand on their bodies and are expecting a lot in return. This can result in sprains, strains, restricted movements, back pain, neck pain, and swelling just to name a few. It is important that athletes recognize and seek treatment for small injuries to avoid more serious damage. Evidence has suggested that chiropractic therapy can help with these physical ailments using a combination of therapies, including soft tissue therapy, spinal manipulation, electrical modalities, rehabilitation exercises, and athletic taping.

Recreational, amateur, and professional athletes alike have sought chiropractors to be part of their healthcare team.

Chiropractors working with athletes have traditionally been perceived as being spine, muscle, and nervous system experts called upon to treat sports-related injuries. However, treating spine, muscle, and nervous system injuries is not all that chiropractors can do—they may act as emergency care providers, pre-participation examiners, and even as sports injury specialists who work with coaches and other health professionals for the overall benefit of the athlete. These roles all fall under the umbrella the sports healthcare.⁴

For information on what activities and exercises best suit your needs, ask your family chiropractor.

References 1. Woods K, Bishop P, Jones E. Warm-up and stretching in the prevention of muscular injury. Sports Med. 2007; 37(12): 1089-99. PMID: 18027995. 2. American College of Sports Medicine; American Dietetic Association; Dietitians of Canada. Joint Position Statement: nutrition and athletic performance. Med Sci Sports Exerc. 2000; 32(12): 2130-45. PMID: 11128862. 3. Fry RW, Morton AR, Keast D. Overtraining in athletes: an update. Sports Med. 1991; 12(1): 32-65. PMID: 1925188. 4. Miners AL. Chiropractic treatment and the enhancement of sport performance: a narrative literature review. JCCA. 2010; 54(4): 210-21. PMCID: PMC2989393.

 

 

Choosing The Right Backpack For Your Children

By Dr. John A. Papa, DC, FCCPOR(C)

Carrying a poorly designed or overloaded backpack can place excessive weight on a child’s growing spinal column.  This type of daily physical stress can lead to irritation and injury of the spine, joints, and muscles, which can potentially result in postural changes, back pain, and headaches.

 

Parents and children can avoid injury by following these simple rules with respect to choosing, packing, and carrying a backpack.

1.    Pick the correct size:  Choose a backpack that is proportionate to body size and not larger than needed.  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.

 

2.    Choose lightweight material:  Select a backpack made of light material.  For example, nylon, vinyl or canvas instead of leather.

3.    Strap it up:  The shoulder straps should be at least two inches wide, adjustable, and padded.  Ensure that they do not cut into or fit too snugly around and under the arms.  A hip strap or waist belt helps to effectively redistribute as much as 50 to 70 percent of the weight off the shoulders and spine onto the pelvis, balancing the backpack weight more evenly.

 

4.    Padding goes a long way:  A backpack should have a padded back for added protection and comfort.  Pack odd-shaped items on the outside so they do not dig into the back.

 

5.    Pack it right:  Contents should be evenly distributed, with the heaviest items packed closest to the body.  This reduces the strain, as the weight is closer to the body’s centre of gravity.

 

6.    More pockets are better:  Choose a backpack that has several individual pockets instead of one large compartment.  This will help to distribute the weight evenly and keep contents from shifting.

 

7.   Wheels and handles:  Explore other backpack options such as a backpack with wheels and a pull handle for easy rolling.

 

8.    Weight is everything:  Backpacks should never exceed 15 percent of a secondary school child’s body weight or 10 percent of an elementary school child’s body weight.

 

9.    Handle with care:  Children should learn to squat or kneel to pick up their backpacks, and use their legs by bending at the knees and not twisting the back when lifting.  Backpacks can be placed on a counter, chair or table before they are put on.  Slinging backpacks on one side of the body may place excessive stress on the joints and muscles of the mid and lower back.

 

Parents should ask their kids to report any pain or other problems resulting from carrying a backpack.  If the pain is severe or persistent, seek care from a qualified health professional.  For more information, visit www.nhwc.ca.  The author credits the Ontario Chiropractic Association (OCA) in the preparation of this educational information for use by its members and the public.

 

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.