5 Tips to Avoid Kids Back Injuries

Gone are the days when kids bound off to school with a few sheets of notebook in their pocket and a pencil behind one ear. In the modern world, kids are loaded down with books, school supplies, calculators, cell phones, personal PDA equipment and perhaps even a notebook computer -- all of which is thrown hastily into a backpack and slung over one shoulder.


While experts have recommended that a kid's backpack should weigh less than 15 percent theirbody weight, many kids routinely lug around more than twice that percentage. Over time, this backpack burden can create health problems such as stooped posture, chronic back and shoulder pain, stiff necks and muscle weakness.


To minimize the harmful effects of carrying a backpack, it is important to follow these five tips:


1. Make sure you and your child pick a backpack that is appropriate for your child's age and size. You should physically weigh the backpack to make sure it is less than 15 percent of your child's body weight.


2. Adjust the backpack so it rests in the curve of the lower back. The pack should never rest more than four inches below your child's waistline. The shoulder straps should be well-padded and as wide as possible to help distribute the weight of the backpack.


3. Check your children's backpack and make sure they have only packed items that are necessary for the day's activities. The heaviest items should be loaded in the back of the pack (closest to your child's back), and items should be arranged so they don't shift and move in the pack. It is better for the child to hand-carry a few items than to over-load the backpack.


4. Instruct your child to wear both shoulder straps. Slinging the pack over one shoulder can cause a great deal of muscle strain. It causes the child to lean to one side, curving the spine and causing discomfort throughout the back, neck and shoulders. Be sure to adjust the straps so the pack fits snugly against the child's back and make certain to fasten the waist belt, if the pack has one, to distribute the weight more evenly.


5. If your child can't, or won't, wear the backpack properly, you may need to consider a kids rolling backpack. Just make sure the handle is long enough so your child doesn't have to twist or bend to pull the backpack.


By following these five tips, your child's backpack can do its job, without doing in your child!

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