Introduction
The beginning of the school year is often a time of excitement and energy for kids, but it can also be a time for strain, stress, and back pain. Research has shown that school aged children are increasingly suffering from back pain, due to the strain that comes from lugging heavy backpacks, sitting for hours at a time, and spending hours hunched over screens and devices. Fortunately, there are easy steps that every parent can take to ensure that their children have a healthy school year, free from back pain. In this article, we will cover the key tips and advice for helping your kids avoid back pain this school year.
Encourage Your Kids to Use Lighter Backpacks
Look for Laptop Bags and Sling Packs
When it comes to selecting bags, lighter is always better. Ideally, children should only be carrying no more than 10 to 12 pounds in their backpacks. Look for lightweight, functional bags that prioritize carrying only the essentials and distribute weight evenly. Look for laptop bags or sling packs, that can be worn across the body and put less strain on the back and shoulders.
Eliminate Unnecessary Items
It is important to get your child in the habit of carrying only the essential items that they need in their backpacks. A good exercise is to have them sort the items in their backpack into the “need to brings” and “nice to haves” and have them take out any unnecessary items. This will help keep their bag lightweight and ensure that they do not carry any extra items that can cause strain and discomfort.
Guide Your Kids In Proper Sitting Posture
Don’t Slouch When Sitting
It is important to keep a good posture when sitting. Tell your kids to keep their back and neck straight, to not let their shoulders fold forward, and to rest their feet flat on the floor. Encourage them to get up and move around every 15 to 20 minutes if possible, as sitting in one position for long periods can result in stiff muscles and cause discomfort.
Adjust the Height of Your Chair
Proper posture and comfort can significantly help with preventing back pain. Have your kids adjust the height of the chair to their height and ensure their back fits comfortably against the back rest. Room to move and breathe is important. Encourage your child to make slight motions such as nodding, leaning forward and back, and side to side to ensure the chair is secure.
Set Time Limits for Technology Screens
Limit Screen Time to no More Than 1 Hour
It is important to limit screen time for your children to no more than an hour a day, as excessive use of technology can lead to a decrease in physical activity, poor posture, and overall fatigue. Make sure to set a timer or an alarm that will remind your kids when their screen time is up and encourage them to switch to another activity. Additionally, if they do plan to spend time on the computer, always make sure they are sitting in a comfortable chair with a good posture and with their feet flat on the floor.
Take Frequent Breaks
In addition to setting a timer, make sure that your kids take frequent breaks, at least every 15-20 minutes, when they are using devices. During the break encourage them to stand up, stretch their body, and move throughout the room. This will give their eyes and neck a rest, as well as their bodies and muscles.
Promote Physical Activity
Encourage Your Kids to Move Their Bodies
Make sure your kids have time to move their bodies everyday. As physical activity is a great way to prevent back pain and to condition and strengthen the muscles, your child should aim for at least 30 to 60 minutes of moderate physical activity per day. This can include after school sports, biking, running, or even walks through the park.
Encourage Proper Exercise Techniques
When your child is engaged in activities and exercises, make sure they are using proper exercise techniques. Remind your kids not to bend forward and extend their arms too far, as this can strain their neck and shoulder muscles. Instead, focus on having their chest forward, back straight, and arms close to the body.
See A Professional
Visit a Chiropractor or Physiotherapist
If your child is already experiencing back pain, it is best to seek advice from a professional. A chiropractor or physician can diagnose the issue and recommend stretches and lifestyle changes that can help in reducing and eliminating the pain.
Encourage Good Posture
Make sure that your kids are aware of the importance of good posture, by slowly introducing movement and activity throughout the day. Point out good posture when you see it, so that your children learn the body language right away.
Final Words
Help your child to have a healthy school year, by encouraging them to use lighter backpacks, setting time limits for technology screens, and promoting physical activity and proper exercise techniques. Being aware of good posture and visiting a chiropractor or physiotherapist can all help in preventing back pain. Equipping your child with these tips and practices is an invaluable way to ensure that your child is healthy and comfortable this school year.