BACKPACKS: Pack it light and wear it right!

School kids today not only have a lot on their minds, statistics show that they are also carrying a heavy load on their backs. 

A recent poll indicates that 76 per cent of Ontario Chiropractors agree that overloaded backpacks are a leading cause of back and neck pain in many of their school aged patients. 

The long-term implications of carrying a heavy backpack are poor posture,  neck and arm pain as well as irritation of the spine, joints and muscles. 

To avoid problems, start by choosing the right backpack.  Make sure the backpack is made of lightweight material, has two wide, adjustable shoulder straps that do not cut into the arm, contains a waist belt, several individual pockets, a padded back and is proportionate to the child’s body size.

The load in a backpack should not exceed 10 percent of the child’s body weight for elementary aged school children and 15 percent for those in secondary school. And the contents should be evenly distributed with heavy items packed closely to the body. 

When putting the backpack on, a child should place the backpack on a table or chair, bend at the knees and lift with the legs while putting on one shoulder strap at a time. Before your child walks out the door remind him or her not to wear the bag on one shoulder and to adjust the straps so the bag fits comfortably close to the body. 

Having your child checked by a Chiropractor may be your first step  in adding a preventative approach to your family’s healthcare.

How to Avoid the Dangers of Shovelling Snow

By Dr. Frank Dallan DC

Being that we live in South Western Ontario, we all know what our winters are like.  Snow, snow, snow and more snow, and there is a good chance that you will have to shovel your driveway at least a few times this year.  Unfortunately, the way in which people shovel their snow tends to put their backs in a very vulnerable position resulting in many snow shovelling back injuries. 

What I’m going to do for you today is give you some proper snow shovelling techniques so that you can avoid those nasty back injuries this winter.

So before we review what proper snow shovelling technique is, let’s first discuss what improper shovelling technique is.

Improper shovelling technique occurs when you bend forward at the waist, scooping the snow, lifting with the back at the waist, and tossing the snow over the side while standing stationary and rotating at the level of your lower back. 

This improper technique increases the work load on your lower back, and can lead to lumbar spine sprain/strain or even worse a herniation of a lumbar spine disc.

Proper shovelling technique is as follows. 

The first thing to remember is to remove the snow more frequently rather than waiting for the snow to pile up. 

The second thing to remember is to choose a proper shovel.  A light weight (good quality) plastic shovel that is non-stick is ideal for light powder snow.  In such an instance you should push the snow from the center of the driveway off to the outer edges of the driveway. 

Try to avoid throwing the snow.  But if you must throw the snow, position yourself directly in front of the area you wish to throw the snow, bend at your knees while keeping your back straight.  Then pick up your load of snow and lift the snow and throw the snow in front of you with your knees and arms while keeping your back straight. 

Avoid rotation at all costs! 

Another key point to keep in mind while throwing the snow is to exhale (breathe out) when lifting and throwing the snow.  This will minimize internal pressures within your body avoiding internal injuries and it will give you that extra strength you may need.

If you feel tired while shovelling the snow, you should take a break for a moment or two every 10 to 15 minutes. 

Remember to dress warm, and wear boots with good treads. 

Happy Shovelling!

To learn more about how a safe, gentle and scientific, Chiropractic adjustment could TRANSFORM your health contact your chiropractor.  If you are interested in a complimentary consultation, CALL  The Family Chiropractic Centre, 519-837-1234. 

 I’m Dr. Frank Dallan, educating you to help you educate others !

More Tips on how to improve your posture

In our previous 2 posts Dr. Dan Vitale shared the importance of having a good posture and a few tips on how to improve your posture.

In this post Dr. Dan will share even tips on how to improve your posture.

• To provide yourself with the best support possible make sure that you sit with your back and buttocks as far back as possible in your chair keeping your back against the backrest.
• When standing for any length of time keep one foot elevated on a box or step.
• Maintain abdominal hollow and pelvic tilt to support the low back – your Chiropractor can show you what this looks like.
• Wear the best supportive footwear possible. Ask for a gait analysis to see if orthotics would be a benefit to you.
• Make sure that the pillow you sleep on is made for your head and not for your bed. Any of our staff can measure you for the correct pillow and explain why it is important to keep your neck well supported while you sleep.
• Do NOT sleep on your stomach.
• When lying on your side a pillow between the knees takes the strain off your low back and hips by minimizing pelvic rotation.