Back To School - Backpack Safety For Children

The Alberta College and Association of Chiropractors has long been a huge proponent of backpack safety for children.   

That’s why, as the pencils are sharpened, the smell of fresh Velcro litters the air, and your kids come to the realization their summer is coming to an end, we like to highlight the importance of protecting childrens' bodies when it comes to what is considered an essential back-to-school purchase. 

According to a study by the University of California, 61 per cent of school children analyzed had backpacks exceeding 10 per cent of their body weight. Those carrying the heaviest backpacks had a 50 per cent higher risk of back pain. This goes along with the fact that over 50 per cent of Canadian youth will suffer at least one back pain episode during their school years.

Choosing the right backpack, ensuring your child packs it light, and wears it the correct way, can go a long way in preventing them pain, both now and down the road.

Choosing the right backpack 

Upon entering the store, your child may flock to the [insert popular kids movie of the summer here] themed backpacks, but it’s important to help them pick their backpack based on substance, not style.

When looking for a back pack you should look for the following things:

• Choose a bag made of lightweight material, such as vinyl or canvas.
• Pick a bag that has two wide, adjustable and padded shoulder straps, along with a hip or waist strap, a padded back and plenty of pockets.
• Ensure the bag is proportionate to body size and no larger than needed. The top of the pack should not extend higher than the top of the shoulder, and the bottom should not fall below the top of the hipbone.
• Explore other options like bags with wheels and a pull handle for easy rolling.

Packing it with the right weight

The type of backpack your kids are using is key, but the weight your kids are putting in them is of equal importance. 

The total weight of the pack should not exceed 10 to 15 per cent of the wearer’s body weight. A typical 10-year-old boy’s weight in Canada is estimated at around 50 lbs. A child this size should only be carrying around 7.5 lbs. maximum.

Also, keep in mind that the weight should be distributed within the pack evenly. It’s a good idea to pack the heaviest items close to the body as this reduces the strain because the weight is closer to the body’s own centre of gravity.

Wearing it correctly

It’s important to teach your child the proper way wear their backpack as well. Slinging the backpack over one shoulder can cause stress on the joints and muscles in the mid and lower back. Both shoulder straps should always be used and adjusted so the pack fits snugly against the body. You should be able to slide a hand between the backpack and the wearer’s back.

If you’ve bought a bag with a waist strap, ensure that they do it up as it reduces the strain on the back and transfers some of the load to the hips. 

To ensure your child’s back is healthy and strong, consult your chiropractor. They can teach you and your child how to pack, lift and carry a backpack properly to prevent injury.

Pull Up Variations

Try adding these pull up variations to your current training routine.

Looking for a quick routine for your busy schedule?

Try completing 5 sets of the below exercises and

contact us today for customized plans:

5 Pull Ups (any of the above options)
5 Push Ups
5 Jump Squats
5 Burpees
5 Split Lunges

Allyse's Testimonial

My experience at Endurance On 8th has been incredible.

Dr. Glen has freed me of upper back pain with dry needling and professional chiropractic work. The staff is professional, knowledgeable and extremely helpful. I recommend anyone who needs help improving their health and wellness to see the staff at Endurance :)

Thank you!

Are you in pain? Need to improve function? Try Dry Needling!

What is Trigger Point Dry Needling?

Trigger Point Dry Needling involves inserting thin needles into tight, irritable muscles.

Trigger Point Dry Needling creates changes to muscles and connective tissue (fascia) near the needled areas. It also stimulates nerves to help releases the body’s own painkillers.

What should I expect from treatment?

The number and location of needles used will vary based on your condition and treatment goals. The needle is inserted into the muscle up to several centimetres deep. Sometimes the needled muscle will twitch.

Trigger point dry needling is rarely a stand-alone treatment. It is used to address pain. When combined with other physiotherapy treatment methods, it also helps improve movement and function. Your physiotherapist will regularly check your progress to ensure needling is helping you.

Are there any complications associated with Trigger Point Dry Needling?

Yes. Any technique that punctures skin has a risk of complications. It is important you know the risks before treatment. Some minor complications that usually resolve on their own include pain during or following treatment.  Less common complications include fatigue and drowsiness.  Hence, be sure to communicate with your physiotherapist throught the treatment and ensure your questions are answered. 

Would a different treatment work?

Needling is one of the many techniques your physiotherapist may use. Discuss the benefits and risks of needling and other available treatments with your physiotherapist. For some, such as those with needle fear or a history of fainting, an alternative treatment might be a better option.

Do all physiotherapists perform Trigger Point Dry needling?

No. Physiotherapists who perform dry needling have completed training in addition to their university education. They have also received approval to perform needling from their regulatory body (Physiotherapy Alberta - College + Association) and must adhere to safe practice standards.

Please view Irfan Jessa, PT's brief explanation about dry needling (below):

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-Adapted from Physiotherapy Alberta

The 5 Chiropractic Back Saving Tips for Spring Cleaning

By: The Canadian Chiropractic Association

Have you ever stared down your list of household chores and wish you had a magic wand? Not very many people seem to like cleaning the house; however, it is one of life’s necessities. The mundane nature of chores aside, some household activities require a great deal of bending, reaching and twisting that may increase the risk of musculoskeletal (MSK) injuries. Here are some tips to help you avoid injury while making your home sparkle.

1. Warm up

As an avid reader of our blog, you are well aware of the importance of warming-up the body before engaging in any type of physical activity. Preparing the body by taking a walk around the house or doing simple stretches can help prevent injury. The Resource section of the CCA website has a number of stretching ideas, or you can simply download Straighten Up Canada for a quick and easy routine.

2. Divide heavy loads

Laundry can feel never ending, and it might be tempting to do it all at once! But, it may be prudent to divide loads in smaller, more manageable piles to minimize the risk of injury. The same applies to carrying groceries from the store or car to the house. If you don’t drive, consider investing in a cart or trundle buggy rather than carrying heavy bags.

3. A little becomes a lot

Do you save chores for your day off and ambitiously power through your list? It may be sensible to make a weekly list and break it down to daily goals. Investing as little as 30 minutes every day to your household to accomplish a few tasks can decrease your stress and risk of injury or fatigue. You might be surprised at how much you get done in a small amount of time each day, and have more time on the weekend for fun activities with family and friends.

4. Maintain proper posture

Certain chores in particular can increase your likelihood of injury. For example, vacuuming and mopping the floors tends to encourage excessive bending, reaching and twisting. Rather than stretching out your arms and bending at the waist to do the job, hold the vacuum or mop handle close to your body and walk back and forth with it. Avoid excessive twisting and keep a relaxed, neutral spine while performing these activities.

5. Switch hands

Wherever possible, use both sides of your body (i.e. hands, arms) to complete your chores to avoid unwanted strain to your shoulders, neck and even back. While we don’t suggest chopping vegetables with your non-dominant hand, you might try cleaning the bathroom tiles or washing dishes by switching hands.

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