http://www.edvantage.com.sg/edvantage/features/hottopics/1373764/Back_woes_from_schoolbags.html
Buying the wrong schoolbag - or carrying it the wrong way - can break your child's back, said physiotherapists here.
The schoolbag is a common cause of backache in schoolgoing children, they said.
Primary school pupils tend to carry schoolbags that are too heavy while secondary school students tend to carry their backpacks too low, she said.
A heavy bag may cause a child to compensate by leaning his body forward and this can strain muscles in his neck, shoulders and back, said Ms Lim.
Bags that are too low may cause the carrier to arch his lower back excessively, she said.
Here are some tips on how to choose the right schoolbag and how to use it such that it will not cause pain.
Is the bag too heavy?
The weight of the schoolbag and its contents should make up about 10 to 15 per cent of the child's body weight, said MsSarah Wong, the chief paediatric physiotherapist at Kids Focus Physiotherapy, a private physiotherapy centre in Singapore.
For a 30kg child, this is about three to four cartons of 1-litre fresh milk.
Ms Wong said: "This guideline is very important in young children and less so in teens from upper secondary onwards. As teens have more muscle bulk, they can easily handle a bag which is 30 to 40 per cent of their body weight."
If your child leans forward when he is walking, it means there is too much weight in the backpack.
How about a trolley bag?
A bag with wheels tends to be heavier as it comes with a support frame. Trolley wheels are useful only when your child can use ramps or elevators in his school. Putting the wheels through the stress of being bumped on staircases will prematurely shorten the bag's lifespan.
A child who needs to swing a heavy schoolbag with trolley wheels onto his back to navigate the stairs will hurt his spine and shoulders.
Some children bend sideways to pull the trolley bag along because the handle is too short or they turn their bodies sideways as they pull the trolley. All these add stress to the body.
The right way to pull a trolley bag should be with an upright body and the child should face forward.
Picking the right bag
BACKPACK
A backpack is better than a sling bag because it distributes the weight of the bag equally on both sides of the body. A sling bag puts all the weight on one side of the body. Use a sling bag only if the bag is light enough so the carrier does not feel strained.
PADDED BACK
This will keep the sharp edges of items in the bag from jabbing into the back. As far as possible, pack sharp objects in the backpack such that they do not contact the back and create a point pressure.
HIP/PELVIS STRAP
This redistributes the weight on the shoulders to the bigger and stronger muscles at the waist and hip. This is especially useful if the bag is heavy. It also reduces rotational stress on the spine when the schoolbag swings about during movement.
SIDE STRAPS
These strap the heavy items closer together and towards the body. This reduces loading on the spine and shoulder muscles. The child should also pack the biggest and heaviest objects into the backpack such that they are closer to the body.
MATERIAL
Choose material that is lightweight and durable such as nylon, to avoid adding to the weight of the bag.
INDIVIDUAL COMPARTMENTS
Packing items in separate compartments prevents the movement of the items when the child is walking. Loose, moving items create dynamic stress for the body, as the body has to adjust to their shifting centre of gravity.
Try to fill the compartments such that the items do not shift when the child is moving.
SHOULDER STRAPS
Choose straps that are padded and at least 5cm wide so that the weight can be distributed over a wider area. Straps that are too thin and narrow may dig into the shoulders and affect blood circulation. This can lead to numbness and weakness in the arms.
Straps should be adjustable so that the backpack can fit the child's body snugly.
Too big?
Parents tend to choose backpacks that are too big, thinking that they are getting more value for their money, and the child can use the bag when he is older. But a schoolbag that is too big can strain his back. It may also encourage your child to pack more than what is needed at school daily.
An appropriate schoolbag should be shorter and narrower than your child's torso. This is especially important for a young child or if your child is small for his age.
How to avoid injury
Use both straps of the backpack - one on each shoulder. Dangling the bag from one shoulder - and using the same one most of the time - will cause uneven loading on the spine.
Warn your child not to swing the backpack over one shoulder and then the other as this can cause uneven and sudden loading on the spine and back, causing injuries.
Avoid bending over and lifting the backpack with extended arms. Here is how to lift the schoolbag:
1. Hug the schoolbag close to the body and lift it onto a chair (above).
2. Bend the knees and thread arms through the straps before lifting the schoolbag.
3. Adjust shoulder straps until the base of the schoolbag rests on the pelvis. If there is a pelvis strap, snap it on so the bag hugs the body snugly.
4. Stand up straight with the weight evenly spread between the two feet.
Have your child carry only one other item, say a water bottle, separately. This should be slung over his arm. Both hands should be free for him to hold on to railings and allow him to regain his balance if he loses it.
Coach your child to carry only those books needed in the backpack and leave unnecessary items at home. Get him to clean out his bag at least once a week to ensure there is no accumulation of unnecessary items.
All children should be physically active for at least 45 minutes a day. Physical activity prevents obesity - which can add stress on the spine and legs. Strong muscles encourage good posture and prevent back pain.
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