Avoid backpack injuries

DR. MICHAEL FRIEDMAN SPECIAL TO THE JEWISH BULLETIN

As September approaches, families are preparing for the annual ritual of back-to-school shopping. Along with the latest fashions and newest technology, backpacks are one of the most popular purchases to make. But how many parents consider safety over fashion when selecting a pack for their children's school supplies? Although backpacks are less detrimental than shoulder bags and purses, they do not always ensure that children will remain injury free when carrying their school supplies.

Since children cart around heavy textbooks, gym clothes, lunch boxes and other school necessities, a greater strain is being placed on their young spines. To put this strain in perspective, a child may lift a backpack up to 10 times a day, which, for a seven-kilogram (15-pound) pack, would be equal to 350 kilograms per week. Over an entire school year, that would be 12,600 kilograms (27,700 pounds) lifted, or the equivalent of one small car. Unless you are in a world strongman competition, that is quite a load for a developing spine to endure.

As a result, a substantial number of health-care professionals, from chiropractors to orthopedists, are seeing an almost epidemic number of injuries due to backpacks. In fact, the U.S. Consumer Product Safety Commission has reported a 330 per cent rise in emergency room visits due to backpack-related injuries since 1996. These injuries include strains of the neck, back and shoulder. One important limitation to the report is that it does not include chronic, repetitive strain injuries that might not require a trip to the emergency room. Another important fact is that injuries to the spine can be a factor in the development of several common childhood conditions such as asthma and other breathing difficulties, attention deficit hyperactivity disorder and other learning disabilities, bedwetting and many more.

To help ensure that your child has a healthy spine and properly functioning nervous system, have them checked by a chiropractor and follow these simple steps to ensure backpack safety:

• Select the right pack. Choosing the right backpack can go a long way to protecting your child's spine. The pack should not be greater than 75 per cent of the length of their back and no wider than the child's torso. A good reference measure is from the space between the shoulder blades to the waist. The pack should have a padded back and two fairly wide and firm shoulder straps. Thinner straps can dig into the shoulders, impeding circulation and interfering with the nervous system. Another option is to opt for a backpack with wheels.

• Pack right. Start with the heavier items, making sure that they are closest to the spine and load only what is needed for the day, with no unnecessary items. The total weight of the pack should not exceed 15 per cent of your child's weight. If they have to lean forward in order to carry it, the pack is too heavy.

• Lift right. Proper lifting technique can help prevent injury. Start out facing the pack and, as when lifting any heavy weight, your child should bend at the knees and lift with the legs, holding the straps in both hands. Put on the pack one shoulder strap at a time to avoid slinging the pack onto the back and possibly injuring someone else.

• Wear it right. Make sure your child wears both shoulder straps at all times. Using one strap or slinging it across the chest can lead to muscle imbalances, as the wearer tends to lean to one side to compensate for the extra weight. The straps should be secure, but not too tight. If the bag has a waist strap, use it to spread the weight more evenly throughout the body.

Some more tips to prevent injury include:

- use a bag with multiple compartments to help distribute the weight within the bag.

- keep a second set of textbooks at home or use books on CD.

- encourage your children to stop at their lockers often throughout the day to change their books.

- strengthen the core stabilizing muscles, including those in the lower back and abdominals.

Finally, regular chiropractic checkups can ensure your child has a properly functioning nervous system and the correct spinal biomechanics to help their bodies cope with the stresses of lugging around a heavy pack all day and prevent serious injuries to the back.

Dr. Michael Friedman is a chiropractor at Sequoia Chiropractic in Kerrisdale. For more information on keeping your child's spine healthy, contact Friedman at 604-339-9023 or [email protected].

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