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A Guide to Backpacks and Your Posture

laser physiotherapy St. John's

We might not think it, but children can and do experience back and neck pain too. It isn’t just aging bodies that give us these issues. Besides the too common tech neck position; acommon reason that children experience back and neck pain is the constant carrying of their backpacks. The weight can cause serious stress to the posture system, compromising future health and well-being, but there are things parents can do to help their children decrease this risk.  Read on for tips on the proper wearing of a backpack, so your child can have a healthy and pain free school life.

  • A backpack should not be more than 10% of your child’s weight;
  • Pack the heaviest items closest to your back (such as large textbooks)
  • Wear the backpack over both shoulders. Wearing it on one shoulder will put more stress on that side of your body, causing postural distortion;
  • Ensure the straps are even length on both sides and don’t let the backpack hang too low;
  • Don’t slouch your shoulders forward or look down with your head forward while wearing a backpack (such as when texting)
  • Don’t lean back or forward to support the weight of the backpack, stay centered
  • Avoid carrying too many items to and from school each day. If you don’t need a book that day – leave it home.
  • Leave extra items, like shoes for gym class, in your locker or desk to lighten the load of the backpack
  • Work on always standing up straight when you’re wearing a backpack, with your feet pointed forward.

Want to know more or have back issues you’d like to straighten out? Get in touch! We specialize in posture.


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