Year: 2024

Is Your Backpack Ideal For Your Back?

With the start of the new school year, parents and children will be settling into their back to school routines. An essential and consistent morning ritual is packing the backpack. Whether parents are packing for younger children or upper grade students are preparing their own backpacks, there are some important tips for backpack selection, packing and fit that will help to minimize neck, shoulder and back strain. These recommendations are supported by organizations such as the American Pediatric Society, the Canada Safety Council and the National Safety Council (USA).

When Choosing a Backpack….

• Think about the size – keep in mind that the bigger the backpack, the more that can be packed in! This could result in a backpack that is too heavy for your child.

• Think about the padding – padded back and shoulder straps will result in a more comfortable fit. Wider and padded straps will help to distribute weight across the shoulders. A padded back can provide protection from sharp objects or edges.

• Think about the straps – in addition to wide and padded shoulder straps, a waist belt and chest strap can help to distribute the weight of the backpack across the chest and lower body.

• Consider the compartments available – having several compartments within a backpack can help to distribute the contents more evenly.

When Packing a Backpack…

• The heaviest items should sit closest to the low back.
• Pack other items evenly around the heaviest ones. Try to ensure that things don’t slide around excessively.
• Make use of the available compartments to distribute the weight equally.
• Pack smart! Only carry what is necessary.

When Wearing a Backpack….

• Use both shoulder straps when wearing a backpack. Avoid carrying the backpack over one shoulder as this can cause uneven posture and walking patterns and excessively strains the neck, shoulder and back in an asymmetrical manner.
• Adjust the shoulder straps so that the top of the backpack rests 1-2 inches below the shoulders and the bottom rests in the curve of the low back. The backpack should never hang more than 4 inches below the waist (belly button level).
• Where possible, make use of the chest and pelvic strap to help keep it close to your child’s body and distribute the load.

Final thoughts for parents, students and caregivers….

We hope these tips help you to establish good backpack habits for the rest of the school year. Be sure to:

• Pick up the backpack intermittently and check the weight! The total weight of the backpack should not exceed 10-15% of your child’s body weight! If your child must lean forward to carry the backpack, it is too heavy!
• Watch for complaints of tingling in the arms, neck, shoulder or back pain. These may be signs that your child’s backpack may be contributing to an injury.
• Make your kids part of the process – teach them how to make a proper backpack purchase and how to use their backpack properly.

Resources:

American Pediatric Society

Canada Safety Council

National Safety Council (USA)

Golf, Gardening And Your Back

Gardening and golf season are here, and they can both bring unwanted aches and pains.   

For some people this follows a season of limited activity and mild deconditioning.  Even for those who remain active during the winter, these activities can use different muscle groups and can lead to overworked muscles resulting in pain and stiffness.  Gardening can involve heavy lifting, pushing and pulling, especially at the beginning of the season.  Additionally, people are often in sub-optimal positions for prolonged periods of time such as kneeling down and reaching forward.  Learning proper lifting techniques, better body mechanics as well as physiotherapy to stretch tight muscle groups and strengthen postural muscles can help prevent common injuries or re-injury and help build muscle strength and endurance. 

When it comes to golf, simple warm up exercises and stretches before the activity as well as after can help prevent injuries.  Many people may not have the muscle flexibility in their hips and pelvis that they need for their golf swing and follow through.  This can contribute to increasing rotational forces in their low back which can cause pain.  A Physiotherapist can assess muscle length and flexibility and provide you with stretches to improve these areas.  They can also help you improve the strength and endurance of your core muscles which may help improve your swing and even your game!

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