The school year has started again and all children and students are back in school. The halls are crowded with teenagers with (too) heavy backpacks and at the back of the classroom someone is sitting hunched over listening to the lesson. Unfortunately, there are still too many youngsters who suffer from back, neck or shoulder pain as a result. From research has even shown that young people who experience back pain can suffer from it for the rest of their lives. So it is extremely important to tackle the symptoms in time! With our 4 tips, you or your child can return to school without back pain. Read along?
Tip 1: Pay attention to your posture in school
Perhaps not all classes are interesting and you or your child tend to sit hunched over. A (long-term) incorrect sitting position can cause back pain or tension in the neck. Back to school without back pain? Then pay extra attention to your posture in school:
- Perhaps a clue: keep your back straight when sitting!
- Make sure the feet are flat on the ground, then the back automatically stays straighter
- Don't sit crookedly: make sure your nose and the noses of your shoes are facing the same direction. This is not only better for your back, but also prevents overstretching the neck muscles.
- Make sure your knees and elbows are at a 90-degree angle, you will sit more firmly and be less likely to slump down
- Will a tablet or smartphone be used during lessons? If so, do not put it on your lap, but provide a case with a stand. Make sure the device is as straight as possible in front of you, as this way you do not have to bend your neck down further unnecessarily. This prevents possible smartphone neck pain.
Tip 2: Get to school without back pain with the right backpack
A fully loaded or improperly carried backpack can be a major cause of back pain. So it is very important to know what to look out for when choosing a backpack. Going to school without back pain starts with the right backpack. We list the most important points for you:
- The backpack should not be wider than the person carrying it
- The backpack should hang no lower than 10 centimetres below your waistline
- Is the backpack for your child? Then it is important to check every year that the backpack is still the right size.
- Choose a backpack with padding in the back and shoulder straps: this helps distribute the weight, so your neck and shoulders are better protected.
- An extra strap on your chest or hip can also help to distribute the weight of the bag better over your upper body
- A backpack with multiple compartments allows for better weight distribution across the bag
Have you found the right backpack? Then it is still important that you carry it correctly. Therefore, always carry your bag on both shoulders, not on one. This will prevent you from standing in a crooked position and overloading your shoulder and back.
Also make sure the bag is not overloaded. In total, a backpack should weigh only about 10% of your body weight. So make sure you do not take unnecessary items with you and if possible, use lockers at school to stow heavy books and folders in between classes. A half-litre bottle of water already weighs 500 grams. Choose to fill it only at school, for example, so that this weight does not have to be carried on the bus or bike.
Tip 3: Make sure you get enough exercise
If you or your child is prone to back pain after a long day of classes, exercise is extra important! Sufficient exercise can even relieve back pain. Therefore, make sure you get enough exercise before and after a school day. If possible, go to school walking or cycling. Between lessons, it is also important to keep moving so that the muscles in your back, neck and shoulders can loosen up from the static position in class. Children often play outside during the break and, as an adult, you can, for instance, take a short walk after lunch.
Tip 4: Relax after a long day of classes
After a busy school day, you may very well be tired both mentally and physically. If you or your child want to enjoy school again without back pain, it is very important to relax in time. This is because fatigue and sitting for long periods (in the wrong posture) can cause tension to build up in the muscles of your back, neck and shoulders. This then often causes pain or even headaches. Mental relaxation ensures that you don't get overexcited too quickly and can then also help prevent muscle tension again.
Do you or your child want to return to school without back pain? Then we will be happy to help you!
Together with our specialised physiotherapists, you will search for the cause of the pain. The therapist will then draw up a treatment plan and give you exercises that you can easily do at home. This way, you or your child will soon be able to return to school without back pain! Do you have any questions or want to make an appointment right away? Then contact us via the contact form on our website, at 085-5000333 or at info@friskfysio.nl.
