Protecting young backs for a healthy life

7 top tips for protecting your child’s back, at school..

Children carry books, sit for hours on their phones, have awful posture from being bored, uncomfortable or trying to “fit in” with everyone else… but it can lead to a lifetime of agony! Here are some ways that will help..

PS VIDEO at the bottom of page.

As an osteopath, I understand the importance of protecting children’s backs as they head back to school.

Here are seven top tips to help ensure their back health:

Backpack selection:

Encourage children to choose a backpack that has wide, padded shoulder straps to distribute weight evenly across both shoulders. This prevents strain on one side of the body.

Weight distribution:

Teach children to pack their backpacks properly by putting heavier items closest to the back and distributing weight evenly. This helps minimise the strain on their spine.

Backpack weight:

Advise children to carry only what is necessary for the day, ensuring their backpack weighs no more than 10-15% of their body weight. Carrying excessive weight can strain their developing spine.

Proper posture:

Educate children about the importance of maintaining good posture while walking and sitting. Encourage them to keep their shoulders back, chin tucked in, and the weight of their backpack evenly distributed.

Use both backpack straps:

Emphasize the significance of using both shoulder straps rather than slinging their backpack over one shoulder. This ensures balanced weight distribution and prevents strain on one side of the body.

Locker organisation:

Guide children on how to efficiently organise their lockers so that they don’t have to carry unnecessary weight around all day. Encourage them to visit their lockers frequently to switch out books.

Breaks for movement:

Encourage children to take regular breaks throughout the day to stretch and move around. Prolonged sitting can lead to muscle stiffness and strain on the back. Promote activities that stretch the spine and strengthen the core muscles. This is just as important at HOME as it is at school. The breaks also increase concentration.

Remember, these tips are meant to help children protect their backs and develop healthy habits, but it’s always advisable to consult a healthcare professional, like an osteopath, if any concerns arise.

Make an appointment using THIS LINK today!

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