Back to school tips to protect your child’s back
With the start of school just around the corner, you’ve most likely got uniform and shoes sorted, but have you got your kids’ back?
According to research by the British Chiropractic Association (BCA), over a third (33%) of parents say that their child has suffered from back or neck pain. A contributing factor to this, particularly in secondary school, is due to how much they carry around at school. So before you send the kids back to school, check out our advice on how to protect your child’s back.
1.Pick the right bag
A school bag that is comfortable and not too heavy is essential for good back health. And this is especially important if your child spends a long time carrying their bag throughout the day. The best option is a backpack with wide, padded straps. Make sure your child uses both straps, as using only one strap can load significant weight onto one shoulder. Where possible, avoid one-strapped bags altogether, unless it’s a ‘cross-body’ bag with a wide, padded strap. If your child insists on carrying a bag with one strap, encourage them to alternate which shoulder they carry it on. Look out for bags with adjustable straps too. These help hold the bag close to the child’s back, and distribute weight more evenly.
2. Check the contents
With kids carrying books, water bottles, lunchboxes, sports gear and more in their school bags, it’s not surprising how heavy they get. To help protect your child’s back, spend a few minutes every evening checking through their school bag with them to ensure there are no unnecessary items for the next day. Also, encourage them to leave as much as they can in their locker or desk at school, rather than carrying things they don’t need all day.
3. Pack correctly
The way the weight is distributed in the bag can have an effect on back and neck pain too. Ideally weight should be equally distributed in the bag to reduce pressure on the back and neck. Protect your child’s back by making sure that heavier items are at the top not the bottom. If the bag is bottom heavy, the weight of the rucksack can pull shoulders backwards creating discomfort and imbalance.
4. Stand up straight
Sitting, standing or walking with bad posture can all put unnecessary pressure on a child’s back. To help young people maintain a healthy posture, the BCA has developed ‘Straighten Up’ – a simple exercise programme for all ages. The 3 minute programme contains exercises to help strengthen the spine and improve posture. Why not try doing the exercises daily as a family to help everyone maintain a healthy posture?
5. Get active
Regular physical activity is so important to your child’s wellbeing and can reduce their chances of experiencing low back pain. After a long day at school sitting at their desks, using a tablet, or staring at a computer screen, try and get your child to do something active like playing outside. Being active for just 60 minutes a day is linked to better general health, stronger bones and muscles and higher levels of self-esteem. The NHS’s Change4Life campaign has lots of activity ideas if you need inspiration.
6. Straighten up
With the return to school comes the return of homework. If possible, encourage the kids to work from a table, ideally using a chair that has good back support, rather than a sofa or soft chair. This will help them keep a good seated posture and not add any extra pressure on their backs. If you spot them slouching over the table, it’s worth giving them a little nudge to sit back in the seat. If your children use laptops and other screens too, see if they can use them with the main screen level to their eye height. This will cause less pressure on the back of their necks and shoulders.
We hope these tips help and wish you all the best for the return to school!