As summer winds down, we’re guessing many parents and students are thinking about what needs to happen to get ready for the new school year. It can be an exciting time but also a bit daunting.
At Alliance Chiropractic & Wellness Clinic, we understand the importance of promoting healthy habits from a young age. As healthcare providers, we have been helping patients and families in the Ancaster and Greater Hamilton area for 20+ years. Read on for tips on how to choose the right backpack and create an ergonomically sound study space – two important ways to ensure your students’ comfort and safety, and set them up for success.
Why Choosing the Right Backpack is Important
Backpacks are a staple of school life, but did you know that an ill-fitting or overloaded backpack can lead to back pain, neck strain, and other musculoskeletal issues? To help prevent these problems, consider the following when selecting a backpack:
- Size: The backpack should be proportionate to the student’s body size and not extend below the lower back.
- Padding: Look for wide, padded shoulder straps and a cushioned back panel to reduce pressure and distribute weight evenly. A backpack with thin straps may not prevent weight from digging into the shoulders, causing circulation problems in the area.
- Multiple compartments: A bag with separate compartments helps distribute weight more evenly and keeps contents organized. Pack heavier items close to the body and in the middle of the backpack.
- Waist and chest straps: These help stabilize the pack and reduce strain on the shoulders and back.
Remember, a backpack should never weigh more than 10-15% of the user’s body weight. Encourage students to use both shoulder straps and pack only essential items to minimize the load.
Setting Up an Ergonomic Desk Space
With the increasing use of technology as a tool for learning, it’s important to create an ergonomic desk setup that promotes good posture and reduces the risk of neck, back, and eye strain.
Here are some tips:
- Chair: choose one that allows your student’s feet to rest flat on the floor and provides support for the lower back.
- Desk:a desk should be at a height that allows the student’s elbows to rest comfortably at a 90-degree angle when typing.
- Monitor: the top of the monitor should be at or slightly below eye level, and about an arm’s length away. Ideally, the monitor is set at a height enabling the user’s neck to be straight and not tilted upwards or downwards, helping to prevent neck strain and discomfort.
- Lighting: Ensure adequate lighting to reduce eye strain, and position the monitor to minimize glare.
- Breaks: Encourage students to take regular breaks so they can stretch, move around, and rest their eyes.
By creating an ergonomically sound study space, you can help develop good posture habits and reduce the risk of discomfort and strain associated with prolonged sitting and computer use.
Promoting Overall Health and Well-Being
In addition to choosing the right backpack and setting up an ergonomic desk, other steps parents and caregivers can take to support their students’ well-being and positive overall health include:
- Encourage participation in regular physical activity
- Ensure students to get enough sleep each night
- Provide a balanced, nutritious diet to fuel their growing bodies and minds
- Promote stress management techniques such as deep breathing or mindfulness, to help them manage the pressure of academics and simply being a student
The Alliance Chiropractic & Wellness team is here to help. If you or your student experiences discomfort or pain related to backpack use, desk ergonomics, or have any other health-related questions or concerns, contact our team.
As the new school year begins, remember that small changes can make a big difference. Promoting overall healthy habits starts young and can help set your student up for a lifetime of positive well-being and success, both in and out of the classroom.
The information from this blog is sourced from chiropractic.ca, thejoint.com and omniclinic.ca
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