As students savor the last precious weeks of summer vacation, parents are out making the final run for school supplies. When back-to-school shopping this year, there is one essential item that requires very special attention: your child’s backpack.

A major cause of back pain in children is due to carrying backpacks that are too heavy, too large, or not used properly. (Fuse/Thinkstock)

 
In 2013 alone, the U.S. Consumer Product Safety Commission cited 5,415 backpack-related injuries treated at emergency rooms. In light of statistics like these, doctors of chiropractic point to the dangers of heavy backpacks, noting injuries ranging from acute back pain to chronic back pain to other types of damage.

“In my own practice, I have noticed a marked increase in the number of young children who are complaining about back, neck and shoulder pain,” says Scott Bautch, doctor of chiropractic, of the American Chiropractic Association’s Council on Occupational Health. “The first question I ask these patients is, ‘Do you carry a backpack to school?’ Almost always, the answer is ‘yes.'”

According to Bautch, parents should limit the backpack’s weight to no more than 5 to 10 percent of the child’s body weight. A heavier backpack will cause your child to bend forward in an attempt to support the weight on his or her back, rather than on the shoulders, by the straps.

The ACA offers the following backpack safety checklist for parents ahead of back-to-school season:

• Is the backpack the correct size for your child? The backpack should never be wider or longer than your child’s torso, and the pack should not hang more than 4 inches below the waistline. A backpack that hangs too low increases the weight on the shoulders, causing your child to lean forward when walking.
• Does the backpack have two wide, padded shoulder straps? Wide, padded straps are very important. Non-padded straps are uncomfortable and can dig into your child’s shoulders.
• Does your child use both straps? Lugging the backpack around by one strap can cause the disproportionate shift of weight to one side, leading to neck and muscle spasms, as well as low-back pain.
• Are the shoulder straps adjustable? The shoulder straps should be adjustable so the backpack can be fitted to your child’s body. Straps that are too loose can cause the backpack to dangle uncomfortably and cause spinal misalignment and pain.
• Does the backpack have a padded back? A padded back not only provides increased comfort, but also protects your child from being poked by sharp edges on school supplies (pencils, rulers, notebooks, etc.) inside the pack.
• Does the pack have several compartments? A backpack with individualized compartments helps position the contents most effectively. Make sure that pointy or bulky objects are packed away from the area that will rest on your child’s back.
• Are all those materials really necessary? If the backpack is still too heavy, talk to your child’s teacher. Ask if your child could leave the heaviest books and electronic items such as iPads and laptop computers at school, and bring home only lighter hand-out materials.

 
Article by the American Chiropractic Association

Back pain is a common condition with most people experiencing it at least once in their lives. It can happen at any time, at any age and the pain can prevent you from enjoying your day.

Back pain can be brought on by many different causes, spanning from the purse you carry to your desk at work. (Photo: Shutterstock)

Back pain can be brought on by many different causes, spanning from the purse you carry to your desk at work. The good news is you can help reduce or eliminate back issues by being mindful of the causes and taking the right precautions to avoid them. Below are a few unexpected causes of back pain, ones that you might have overlooked before.

Improper arch support

Shoes can be stylish, but still give support. (Photo: Earth Petal)

The root of back problems often starts with your feet. If they’re not able to properly balance your weight that pressure will shift up your ankles and legs until it eventually settles in your back. A shoe’s sole should always complement the shape of the foot the person that is wearing them.

If you have a healthy arch, you might be able to get away with that set of heels, but that fashion choice might be short lived. Modern heels put a lot of pressure on your feet, which can lead to more serious conditions.

Instead, it’s a better idea to get a pair of stylish orthotic women’s shoes. These are designed with your foot’s alignment in mind, so they’ll take the pressure off your back and arches. Proper foot alignment also makes it easier to correct your posture.

Bad posture

One of the most overlooked causes of back pain is posture. It’s not uncommon for a person’s natural stance to involve leaning on one side and shifting all of the body’s weight to that leg. This can be extremely detrimental to the spinal cord.

Proper stance should involve straight knees, equal distribution of weight between both hips, keeping the chin parallel to the ground, shoulders pushed back and your feet should be directly below your chest. While this may require you consciously adjust how you stand at first, it will quickly become second nature.

Wearing the wrong bra

The proper bra will give you support, take pressure off your back and make your clothes look good. (Photo: Olga)

Owning a good bra can have many benefits. Not only can it boost a woman’s confidence and make clothing look more appealing, it can also help promote a healthy back. Carrying around extra weight in the front due to large breasts without the proper support can do a number on a woman’s spine.

To alleviate some of the extra weight, it is important to pick a supportive bra that holds the weight closer to your body and take the pressure off your back. When a bra fits well, women are able to walk straighter, maintain a good posture and eliminate future back pain.
 

Poor sleeping habits

If you sleep on your side, pull your legs up and put a pillow between your knees to take pressure off your back. (Photo: Getty Images)

While having back pain can make it difficult to receive a good night’s sleep, did you know that the way you sleep can actually be part of the problem? Much like how slouching while standing or sitting is bad for your spine, sleeping in a curled position throughout the span of your slumber is also extremely harmful.

To help take the load off your back and prevent pain when you wake up, it’s a good idea to make a few simple modifications to help promote proper alignment. If you sleep on your back, it helps to put a pillow under your knees giving your spine the natural curve it needs. If you are a stomach sleeper, put a pillow under your lower abdomen and pelvis to take some strain off the back. Those that sleep on their side can draw their legs in toward the chest and place a pillow between the knees.

Be proactive

It is said that the average American will experience back pain at least once in their life. Issues with the back cannot only be painful and annoying, it can also become expensive with regular trips to the doctor, prescriptions drugs and surgeries.

By taking the time to correct your posture and habits now, you’ll help reduce any future pain. These new habits could also potentially save you thousands in medical costs. Don’t wait until you have to see the doctor to fix the issue, when you can take care of it today. With just a few simple adjustments to your daily routine, you can avoid potentially years of pain. Why not start today?

Article by Joanna Giouros