Back to school - what school bags are best for your spinal health?
Throughout adjustments myself and Sophie commonly notice a slouched posture in children, with parents nearly always citing heavy school bags as a cause.
Overtime a heavy rucksack can lead to a number of issues such as back, neck and shoulder pain. The main causes are overfilled bags, incorrectly adjusted rucksacks and the wrong type of bags.
A heavy rucksack can also exacerbate forward head posture. As seen in the diagram this causes excess weight to go through the spine which can lead to poor posture and bad spinal hygiene.
Here are some tips for protecting your child’s back:
Try to use backpacks which have two straps, this will help spread the weight of the bag more evenly and will not lead to an imbalance on one side which can occur when carrying a single strapped bag, potentially causing long-term discomfort in the back or muscle spasms in the neck. If your child does use a bag with one strap, encourage them to alternate which shoulder they carry it on and to carry it across their body.
My second tip is to look for adjustable straps, this will enable the contents to be held closer to their back and distribute weight evenly. Rucksacks should never sit more that 4 inches below the waistline, bags that are held too low will place more force on the spine.
Finally the contents of the bag can have a huge impact, the bag should contain no more than 10% of your child’s weight. It is also important to mention that heavier items should be placed at the top of the bag and not the bottom otherwise the backpack can pull shoulders backwards creating discomfort and further imbalances. A backpack with individualised compartments helps in positioning the contents most effectively. Try to keep pointed items or awkward shapes away from the surface of the rucksack that is on the child’s back, as you want the rucksack to sit evenly on their backs.
If the backpack is still too heavy I would advise speaking to the school to see if lockers are available to store heavier books and items.
If you are worried about your child’s posture or if they are complaining of pain, it may be worth getting them checked by a chiropractor! Call us on 01202 604707 or email admin@wimbornewellnesscentre.co.uk and we would be more than happy to help!
Chris