Back to School

With the return to school, parents and educators must pay attention to the weight of school bags.
Today's children seem to carry the world on their backs, many carry excessive weight in their backpacks.
Carrying excessive weight in the backpack can cause joint, ligament wear in the postural muscles of the spinal column as well as in the hip.
Gradual degeneration can lead to chronic symptoms at the spinal level, as well as compression in the intervertebral discs, contributing to herniated discs. They are responsible for transmitting changes in the cervical spine and gait due to changes in foot support.
Evidence tells us based on computer models, that the amount of force applied to the spinal column, in a slightly tilted position of 20 degrees forward, increases the force of the backpack weight by 11.6 times.

The American College of Paediatrics published an article stating that children should never carry backpacks weighing more than 10 to 20 % of their body weight.
Some studies quote that young people should carry no more than 13 to 15 per cent of their body weight in their backpacks and for adults of university age, 15 to 20 per cent of their body weight.
These heavy loads put pressure on children’s spine and shoulders, causing continuous muscle tension, change in posture and eventually fatigue.
The pain can become severe enough for parents to seek a medical solution.

Heavy backpacks can lead to bad postural habits resulting in altered physiological curvatures.

Fortunately, it is possible to help your children lighten the load by teaching them organisational skills. Use folders for individual jobs, bring home only the work you need for the day instead of carrying everything home.
At school, encourage frequent trips between classes to the locker to replace books.

• A rucksack should not be more than a few centimetres below the waist. The lower the rucksack is, the more weight it will put on your shoulders. Five centimetres above the waist is ideal.
• Buy a backpack with wide, padded straps to prevent the straps from putting pressure on your shoulders.
• Make sure you fit both straps tightly.
  UIf you use one strap, all the weight will be on one side of your back and it will cause discomfort or even pain in the lower back which can cause muscle spasms.
• Use the hip strap if you sporadically have to carry heavier loads to distribute the weight equally between your back and hips.
• Heavier items should be packed near the back of the backpack.
• When lifting the heavy backpack, you should bend your knees using your thigh and leg muscles to lift it.
• Do not overload the backpack. Your child should not carry more than 15% to 20% of his total weight.
• Consider buying a backpack with wheels.

In short, carrying loads of school supplies should be done properly, as it is extremely important for the spinal column health and in preventing future problems.
Educating and establishing good postural habits for your child results in a healthy spine.