Preventing student back pain

Townsend Letter for Doctors and Patients, Nov, 2002 by Steven P. Dr. Weiniger

Pediatricians and chiropractors are seeing an epidemic of middle and high school students suffering from back pain due to carrying heavy backpacks. A few years ago it seemed like a good way for kids to carry their books. Unfortunately, the weight of the backpacks has mushroomed for the 40 million students who carry them to school each day.

Have you ever really looked at the posture of an 80 pound sixth grader bent under a 40-pound backpack? The weight of the backpack forces the child to hunch over with shoulders rounded and head jutting forward. Over time, the muscles adapt to permanent poor posture, often leading to back problems and other injuries. For many, lifetime back pain can begin in middle school.

In 1998 over 3,300 children under age 14 were treated in emergency rooms for injuries related to backpacks, according to the US Consumer Product Safety Commission. Studies show most kids carry far more than the recommended 15% of their body weight. The idea of a boy carrying his girlfriend's books home from school has gone from being a romantic notion, to impossible.

Pay attention to common sense advice like simply lightening the load. Teaching kids that they don't have to carry everything they own will help, but the fact is, until kids all carry one pound, indestructible computers, backpacks are not going to shrink much.

Some will use backpacks on wheels, but many kids consider these "uncool." For a teenager, being cool is far more important than good posture. But all kids can be taught smart backpack ergonomics, such as loading the heaviest items closest to the back. A well fitting and properly adjusted backpack, worn with snugly fitting straps, can help reduce the biomechanical stress on growing spines.

Many parents are helping their kids fight poor posture and the backpack problem with posture exercises. Posture exercises train kids to stand straight with their head and shoulders in line with their hips. Stretching tight muscles and strengthening weak ones helps to restore and maintain good posture. And, parents often join their kids in posture exercise because in addition to improving posture, these exercises can help relieve and prevent back pain.

Dr. Steven Weiniger of BodyZone.com, a national resource for health information, recommends the following posture exercises for middle and high school students. All posture exercises should be performed pain-free. If you experience pain or discomfort, stop the exercise and consult your physician.

Neck Posture Stretch: Stand up against a wall and face straight ahead. Gently pull your head back towards the wall. Keeping your face level, without looking up or down, jut your neck forward. Then bring it straight back as if on railroad tracks. You should feel like a turtle pulling his head back into his shell. Repeat five times.

Back Posture Stretch: Lie on your stomach in a "push-up" position. Slowly, with controlled motion, "press up" your body. Keep your pelvis on the floor. Do not strain the low back and only come up as high as you feel comfortable. Slowly lower back down to your stomach, and then repeat.

Posture Ball Stretch: Postureballs are big inflatable balls used by physical therapists and chiro-practors to teach strength and balance. Have someone spot you the first time you sit on a postureball until you feel comfortable and balanced. The backstretch unbends hunched-over posture caused by heavy backpacks.

Sitting on the ball, slowly walk forward and roll down on the ball until your head touches the ball. Then walk backwards so your spine curves and lengthens over the ball. When you feel comfortable, try and reach your arms overhead. It is important to move slowly and with control. Relax and stretch for 5 slow breaths.

Choosing the proper ball for your body type is important. For tips on choosing the size that's right for you and for more exercises, and other helpful information visit www.BodyZone.com.

Author Bio

Dr. Steven Weiniger is the founder of Bodyzone.com, an online health information resource and national referral directory. Dr. Weiniger has authored numerous papers including the Posture Assessment chapter in Cipriano's Photographic Manual of Orthopedic and Neurological Tests, 4th edition. His private practice focuses on low-tech rehab and biomechanics, integrating Chiropractic, Massage, & Postural Rehabilitation.