How Heavy is that Backpack?

How Heavy is that Backpack?

Author: Dr Balraj Ougra

Bottom Line:

Even though an iPad can store an entire library worth of books, most kids still trudge to and from school each day carrying an oversized and overweight backpack filled with heavy textbooks. While it may not seem like a big deal, recent studies have shown that carrying the weight of a typical backpack is one of the top reasons for kids to have back pain.

Why it Matters:

A vast majority of kids wear backpacks every day that weigh 6-7kg or more. That’s a heavy backpack! Over time, the stress of the load can result in back pain, a rounding of the shoulders and postural changes. The spinal compression caused by heavy backpacks often has kids leaning forward to compensate, which begins a vicious cycle of postural issues, compensation and pain.

·       Up to 30% of kids may suffer from back pain due to carrying a heavy backpack.

·       Limiting the total weight of the backpack to less than 10% of your child’s body weight is recommended.

·       Instruct your child to wear their backpack with both shoulder straps fit snugly, so the backpack isn’t carried below the waistline.

Next Steps:

 Kids typically choose their backpack based on what makes them look cool. We recommend taking a second look and making sure the straps are wide and padded, the size is appropriate (and not too big) and that it has compartments to help distribute the load. If your child has pain, numbness, or tingling, give us a call. We would be happy to help get them back on track!

Science Source:

Backpack weight and back pain reduction: effect of an intervention in adolescents. Paediatric Research 2018

Tech Neck

Tech Neck

Author: Dr Balraj Ougra

Bottom Line:

Smartphones and tablets have quickly become a part of our everyday life. Many kids and adults spend hours per day messaging with friends and playing the latest games. Often, it’s done with their neck bent forward, shoulders rounded, and arms holding the phone up in front of their eyes. New research has shown this type of awkward position can lead to a painful condition called “Tech Neck.”

Why it Matters:

Recently, Scientific Reports published a shocking finding which found a “horn” growing off the back of the head of kids who spent a great deal of time on their cell phones and tablets. This extreme variation of Tech Neck is suspected to be caused by constant pressure placed on the back of the head (the occiput) when the head is bent forward and chin is tucked. The excessive force can result in calcification of the soft tissue, which can start to look like a “horn” growing out of the back of the head! Did you know… 

• Kids may be spending up to 1400 hours per year in positions that cause tech neck.

• Even 15 degrees of forward tilt can triple the weight of the head and stress on the spine.

• Taking a break from mobile devices every 15 minutes can help reduce the likelihood of neck pain and headaches.

Next Steps:

 Spending time on your favorite devices doesn’t mean that you start growing horns tomorrow. However, it does give an example of how and why we need to be smart about our posture and positioning when using our mobile devices. Encouraging yourself to take a break and stretch is one of the best (and easiest) ways to break the bad habits that can lead to Tech Neck. If you have any questions, just ask our team!

Science Source:

Prominent exostosis projecting from the occipital squama more substantial and prevalent in young adult than older age groups. Scientific Reports 2018