Ergonomics for children and grown-ups, too
Pediatricians, physical therapists, and massage therapists are seeing more young patients complaining of back and neck pain. One of the often overlooked culprits are backpacks.
Backpack weight
According to the American Chiropractic Association, backpack weight is contributing to pain earlier than in previous generations. By 4th or 5th grades, children are packing textbooks and instruments as well as cell phones, iPods and even lap tops.
Backpack guidelines
You can help your child strategize about how to prevent or recover from injury and pain from carrying too much weight.
1. Limit backpack weight to 15% of your child’s weight. For example, if your child weighs 75 pounds, the maximum backpack weight should be 10 pounds. If 125 pounds, your child should carry 18 pounds or less.
2. Use a backpack with wide straps, and wear it on both shoulders.
3. Only pack what is necessary. Maybe they don’t need to carry all their books every day.
4. If they have a locker, they can leave the books they aren’t using until needed. If they don’t have one, could they get a second copy of textbooks to leave at home?
5. Some children use a pack on wheels.
Adults, too
Grown-ups, you may also be busily moving around — from home to work to school or gym with a backpack, laptop case or messenger bag slung over your shoulder. Many folks who carry a backpack do so with one strap and always on the same shoulder. Try to avoid this situation as it will create postural distortions that could lead to neck pain, back aches or even headaches.
Use the guidelines above to prevent injury and pain as you go about your daily activities this fall.
