Although schools have just broken up for the long summer holidays, the shops are already full of “Back to School” products – lunch boxes, water bottles, exercise books, pens and pencils, to weigh down school bag and that’s before you put in the school books and homework materials!

Dr Charles Jones of the California Chiropractic & Sports Medicine Canter says that children are at risk of permanent spinal damage because of incorrectly packed and fitted school backpacks. Adult back pain and spinal problems may often stem from childhood activities including carrying a heavily loaded backpack for twelve years or more of schooling. Many of the current bags children use may be fashionable, but unless they allow for even distribution across the back, they can cause pain.

Increasingly children and students are suffering from back pain, neck pain and headaches that just won’t go away.  A few adjustments to their school bag can prevent this.

In order to reduce the risk, Dr Jones recommends that children limit the weight they carry in a backpack to no more than 10% of body weight. That means around 4-5 kilos for a student weighing 40-50 kilos.
Dr Jones explains that lifting a heavy bag causes immediate strain on the spine and the longer the child carries it, the greater the harm. Trolley bags don’t necessarily help either as this can cause spinal rotation which will put stress on growing children.

In order to carry school work and essentials safely, Dr Jones recommends the following:

• Put comfort and fit at the top of the list, rather than good looks
• Forget the fashion factor and the trendy way of carrying your backpack low on your back.  Fashion is a season – your back is for life
• Make sure the backpack is sturdy and of appropriate size – no wider than the child’s chest
• Choose a backpack that has broad, padded shoulder straps
• Use a fitted backpack, worn properly over both shoulders with the waist band done up – the waist straps are there for good reason
• Don’t wear the backpack any lower than the hollow of the lower back
• Use both shoulder straps – never sling the pack over one shoulder
• Learn how to pack your back properly – place all heavy items at the base of the pack, close to the spine for better weight distribution.
• Don’t overload the pack – use school lockers and plan homework in advance
   

The summer holidays are upon us! A time to get away from routine, have fun and relax. According to Dr Charles Jones of the Chiropractic & Sports Medicine Clinic, statistics show that one in three people suffers from back pain whilst on holiday.

Dr Jones explains, “While vacations are good for us, beware of the health hazards - a combination of suitcases, sleep and sunloungers can play havoc with your spine.”  He continues, “There are a number of potential pitfalls both before and during your vacation which can lead to back pain.  All too often we injure ourselves as the body is out of its usual routine; just picking up a suitcase the wrong way or sleeping in a different bed in an awkward position can result in pain.  With a little forward planning many pitfalls can be avoided”.

Keep these tips in mind and you’ll be well on your way to a pain-free and enjoyable holiday!

Before you go….

• Suitcase selection – choose wisely and buy the lightest case possible that has wheels. Hard cases sometimes weigh a lot even with nothing in them.
• Two cases are better than one - If possible, take two light suitcases rather than one so you can distribute the weight more effectively.
• Push, don’t pull! Many wheeled cases encourage you to pull the case handle from behind but this makes the upper body/back twist. Instead, push the case in front of you.
• Get a good night’s sleep – travelling when tired increases your chances of injury, so make sure you sleep well the night before a flight and avoid rushing around.

Up, Up and Away….

• Flying high - drink plenty of soft drinks and NOT alcohol during the flight as this will cause dehydration, which can aggravate muscle pain.
• Air-exercise – you will be restricted to your seat for most of the flight but avoid stiffness by doing shoulder shrugs, buttock clenches and foot circles.

Arrivals…

• Avoid ‘travelators’ – get your joints moving quickly after a flight and walk through the terminal rather than opting for the easy option of a moving walkway.
• Round and round – ensure your bag is easily identifiable (e.g. knot a ribbon around the handle) to avoid lifting other people’s heavy cases off the carousel in error.
• Steer clear of trolleys – unless your case does not have wheels of its own, try not to use airport trolleys. Wonky wheels are common and you could hurt your back trying to correct a wayward trolley.

At Your Destination…

• Bed down at the hotel - When you get to your hotel and find the bed too hard, use a blanket or ask hotel staff for an extra duvet to put between you and the mattress. Firm beds are not always best, but it is easier to make a hard bed softer that a soft bed harder.
• Lounging around - if you are heading to the sun lounger in search of that perfect tan, try not to lie on your tummy with your back and neck arched back to read a book. Put the book on the floor and read over the edge of the sun bed as this should allow you to have your head and neck in a more neutral position.
• Exercise in safety – if keeping in shape is on your holiday agenda, ensure you have a full induction to the hotel gym equipment, just as you would at home.