Backaches

A geometry book, a science book, and keys, all of these things add up to a heavy backpack for many kids. These heavy school loads are weighing in on many kids backs.

“It feels like I just want to lay down and rest,” said Kathryn, 12.

Pediatricians suggest that kids’ tote around no more than 15% of their body weight and to learn proper back care.

Sitting up straight, holding the shoulders back, and keeping fit will naturally strengthen the muscles along the back. A straight, strong resilient back is less likely to suffer the effects of toting around a heavy backpack.

"The key is if you keep your body physically fit. . .you keep those muscles and ligaments in tone, then they will hold the spine into it's natural curvature," said Dr. Carla Neal-Haley, Pediatrician.

She also recommends wearing the backpack on both shoulders, rather than the more fashionable one shoulder method used by many kids. Packing the backpack with the largest book closest to the back, creating a pyramid, is also key.

Stretching can help alleviate tenderness of a tired back.

What Parents Should Know

No matter how you slice it, good posture is the key to keeping the back in tact. For years kids have half heartedly, at best, listened to parents tell them to “hold your shoulders up straight and stand tall.” But the truth of the matter is, it is the best preventive medicine for a healthy back throughout life.

Equipped with a strong and straight back as a child, a person will be less likely to suffer from slipped or compressed disc, muscle strains, or osteoarthritis.

Experts suggest that rather than simply telling a child to hold his shoulders up and stand-up tall, parents should seriously talk with their children about back care or have a doctor talk to them and illustrate the ramifications of poor posture.

Children often don’t think about the long term effects or consequences of things as “uninteresting” as back care. But doctors have witnessed that visual models and x-rays of out of wack backs has opened the eyes of many kids. Many of them remember that image long after they stand-up, hold their shoulders back, and walk out of the office.