With the end of the summer holidays fast approaching and the new school year kicking off, it’s time to think about the back-to-school checklist – One crucial thing that is often overlooked is your child’s spinal health.
A survey from Backcare.org found that one in four UK secondary school pupils experience back or neck pain regularly or every day1. Carrying heavy rucksacks, poor desk ergonomics and hunching over electronic devices can all take a toll on a child’s developing spine. However, the good news is that with some awareness and a few minor changes, you can set them up with a strong and healthy start to the school year.
Rucksacks
It is generally accepted that the weight of a child’s rucksack should not exceed 10% of their bodyweight2. Below are some tips and tricks for children wearing rucksacks:
- encourage your child to only pack what is necessary for each school day;
- look for a bag that has wide, padded adjustable straps and ideally a waist strap for added stability; and
- ensure that your child uses both straps when wearing their rucksack for support and even weight distribution.
Home desk set-up
Homework is a key part of the after-school schedule, and for the sake of their posture it is best kept off the floor, bed or sofa! Below are a few key recommendations for a comfortable and supportive workstation:
- a chair with lumbar support is ideal, specifically with an adjustable height option;
- your child’s feet should touch the floor and a footrest should be used if necessary to promote proper hip and lower back alignment; and
- adequate lighting should be used to prevent your child from leaning forward towards the screen or hunching over.
Physical Movement
With children spending an increased amount of time in front of mobile and tablet screens, it is important to balance screen time with physical activity. Exercise is crucial for spinal health to strengthen core muscles, maintain a healthy weight and improve flexibility and mobility, all of which support the spine. A few ideas to help keep your child moving include:
- reminding your child to take a break every 20–30 minutes to stand, stretch and move to prevent extra pressure on their spine and developing joints;
- encouraging 60 minutes of exercise per day; and
- swapping screentime with activities such as swimming, gymnastics or yoga for spinal health and overall development.
When to visit a chiropractor
If your child experiences any of the below symptoms then consider contacting a chiropractor to see whether chiropractic care could be beneficial:
- general back ache;
- frequent headaches;
- one shoulder sitting higher than the other; or
- a change in posture.
Contact Wolverhampton Chiropractic Clinic today on 01902 964917 or schedule your consultation to see how one of our chiropractors can help you and your family!
