Prevent Back to School Back Pain!
Back to school time is just around the corner. At this exciting and challenging time of year, we urge all of our patients to take care against back to school back pain. We find that the changes that take place in our patients’ lives this year can easily lead to sore muscles and injuries. Here are some of the ways that happens and some advice to prevent it:
Prevent Pain From Backpacks
Children who wear oversized backpacks can easily damage their shoulders and back, so it’s important to take care and ensure that any backpack you buy is appropriately sized and fitted for your child’s body.
Never purchase a backpack without having your child present and be sure that they try it on before you buy it. A well-fitted backpack will never hang more than four inches below your child’s waist and will not be wider than the child’s torso. Look for a backpack that distributes the weight of the books and other items over several compartments and pockets. This can prevent your child’s backpack from creating undue strain on your child’s body.
Better quality backpacks will have padded, comfortable shoulder straps. Have your child feel the shoulder straps to ensure that they’re comfortable enough to wear for long periods of time while standing.
Prevent Pain From Lifting Boxes
While younger kids are going back to school, older kids are off to college. Moving to a dorm or apartment can put stress on the lower back, especially when hauling heavy boxes. The following tips will help prevent back injuries and manage back pain while helping your child move:
- Load things into small boxes to prevent them from becoming too heavy.
- Lift large, heavy items with a partner.
- When bending down to lift, squat with your knees and straighten your back. Lift slowly from the knees and hips. Hold boxes as close to your body as you can to reduce the strain on your back and shoulders.
- Never twist your body while holding boxes or lifting.
- If carrying boxes up stairs, go slowly and take your time.
- If you feel back pain after moving, apply ice to the injured area to reduce inflammation and swelling.
If you do become injured, stop all regular activity for a couple of days, then reintroduce physical activity gradually. Being active can help you feel better when your body is ready, but beginning it too quickly can lead to more pain and possible injury.
Most importantly, make sure that both you and your children get adjusted! It’s the best way to avoid injuries and manage pain!