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Back to School Backpack Safety

It’s that time of year again, kids are back to school, and that means it’s time to discuss backpack safety! They will be loading up with books, cell phones, iPods and whatever else kids find the need to carry in those bags that often appear that if you added one more item the kid carrying it would fall right over.

Backpack Safety: Pack it Light and Wear it Tight

According to the Ontario Chiropractic association, chiropractors are suggesting that students “pack it light and wear it right”. According to the OCA, backpacks that are too heavy or worn incorrectly can be dangerous to a child’s back, neck and shoulders. By the end of the teen years, more than 50% of youth experience at least one low back pain episode. This may be due in part to improper backpack use…

The following few suggestions should help you choose the right backpack for you or your children. And remember… if you see your child lying on their back like a turned-over tortoise, chances are that the pack is just too heavy! And kids, do not forget, using your backpack as a weapon (like hurling it at your little brother) can be hazardous to one’s health.

Step One: Choose Right

Choosing the right size backpack is the first step to safe backpack use!

Tip: Bring a family member or friend to help you measure your backpack properly. Choose a pack that has thick, wide straps – straps that are too narrow can dig into shoulders interfering with circulation and nerves.

Step Two: Pack Right

The maximum weight of the loaded backpack should not exceed 15% of your body weight, so only pack what you need. Also, pack neatly so items are less likely to slide around and create discomfort.

Tip: If the backpack forces the wearer to move forward to carry, it’s overloaded. Choose a backpack with multiple compartments to evenly distribute weight.

Step Three: Lift Right

Face the pack, bend at the knees, use both hands and check the weight of the pack. Lift with the legs. Apply one shoulder strap and then the other.

Tip: Don’t sling the backpack onto one shoulder.

Step Four: Wear Right

Use both shoulder straps – snug, but not too tight.

Tip: When the backpack has a waist strap – use it. The waist strap helps distribute the weight evenly. Slinging the pack over one shoulder can strain muscles.

Frequently Asked Questions

1. My back and neck hurt after wearing my backpack. What should I do?

You should let your parents know about the pain you feel. Pain is a signal from your body telling you something is wrong. You should consult your family chiropractor or other health care practitioner immediately.

2. I have too many books to carry. What should I do?

Lighten your load by removing any unnecessary items. Carry a heavy book or two under your arm.

3. Do I have to wear both shoulder straps and the waist strap?

Yes, because the shoulder straps help you distribute the weight evenly between your shoulders and the waist strap helps to stabilize the load, preventing possible injury during movement.

If you have questions about your child’s backpack safety and/or back pain, you can call our clinic and speak to me.

–Dr. Darren Poncelet, B.Sc., D.C.

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New Physician Guideline Supports Non-Drug Treatment for Low Back Pain

The American College of Physicians (ACP) has created a new clinical guideline for low back pain treatment.

What Does This Mean?

Patients with acute, sub-acute or chronic low back pain are suggested to undergo a range of non-drug treatments and only resort to medication as a last step.

Preferred treatments include: spinal manipulation, superficial heat, massage therapy,    acupuncture, exercise, multidisciplinary rehabilitation, mindfulness—based stress reduction, tai chi, yoga, motor control exercise, progressive relaxation, electromyography biofeedback, low level laser therapy, operant therapy, or cognitive behavioral therapy.

When Would Drug-Related Therapy Apply?

Drug-related therapy should only be pursued by chronic pain patients who have exhausted all other treatment modalities with no success.

In terms of drug treatments, non-steroidal-anti-inflammatory drugs, although there are risks associated, are considered first line, tramadol is second line and opioids, which were a go-to first line therapy, have now been dropped to a last resort option. This is directly connected to the relevant dangers of prescribing an opioid painkiller, and should only be considered for patients who have tried the other treatment options and have had no    success. It is also understood in the guideline, that all relevant risks to the patient should be addressed before beginning the drug related therapies.

Chiropractors have long advocated use of non-invasive, non-drug approaches to the treatment of low back pain, and now the ACP is in support.