While we tend to think of forward posture, osteoporosis, hyperkyphosis (back hunch), and other such health issues as concerns for the older generation, the truth is, the habits that define our long-term structural health start when we’re young.

Kids in this day and age have many advantages that previous generations of children didn’t; however, when it comes to posture, our kids also have an extra burden to bear.

Physical therapists recognize that computers and heavy backpacks are two of the leading culprits when it comes to our children’s poor postural health. While it may be easy to dismiss concerns over slumping computer posture and improper backpack wear, bad posture is more than just unattractive: in 2007 alone, approximately 20,000 kids visited a doctor or ER due to back pain caused by heavy backpacks.

With a new school year at hand, now is the time to start establishing the corrective posture that will protect your child’s back for years to come. Here are 9 tips to help you and your child improve posture and ensure a healthy back:

1.    Wear both backpack straps. Using both backpack straps will help distribute the weight of the pack evenly, preventing asymmetrical stress and muscular strain.

2.    Tighten the straps.  The backpack should sit along the middle and upper parts of the back. Wearing a backpack too low can cause the spine to arch unnaturally and certain muscle groups to strain.

3.    Use the waist-strap, if the backpack comes with one. The waist-strap helps to distribute the pack’s weight more evenly.

4.    Monitor pack weight. Kids should never carry more than 10-15% of their body weight on their backs. This means that if your child is 80lbs, her or she should carry no more than 8-12 lbs of textbooks at any time. Research has shown that any more than this will place excess stress on the neck, shoulders, and back.

5.    Minimize. Schedule a regular time to sort through the backpack and eliminate unnecessary items that may be contributing to the bag’s weight.

6.    Classroom textbooks: ask teachers if they can keep in-class textbooks so that the kids can leave their textbooks at home, instead of shuffling them back and forth. Some parents may want to consider purchasing a second text book for their child when necessary.

7.    Internet textbooks: if an in-class text is not an option, sometimes textbooks are available online. In this case, children can leave their textbooks at school and use the online version at home. Which brings us to…

8.    Develop healthy computer posture. There are several tips to help establish corrective posture for at the computer, which can be viewed here: corrective posture exercises. With the hours today’s children spend in front of the screen, it’s more important than ever to improve posture when at a computer or desk.

9.    When needed, consult a PT. If your child complains of pain in their neck, shoulders, or back, consult a physical therapist. PTs can not only help figure out what the problem is, but they can also provide effective solutions and exercises to promote long-term structural health.

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