It’s important to ensure that school kids maintain good back health, especially as they head back to school…

Carrying heavy backpacks, sitting for long periods, and using screens can all impact posture and back health.

Here are some practical tips and exercises to help keep kids’ backs healthy and strong:

• Choose the Right Backpack: Look for a backpack that is lightweight and has two wide, padded shoulder straps. It should also have a padded back and a waist strap. Backpacks with multiple compartments can help distribute weight evenly.
• Pack Light: Encourage kids to only carry what they need for the day. A backpack should not weigh more than 10-15% of the child’s body weight. Regularly clean out the backpack to remove unnecessary items.
• Use Both Straps: Wearing both shoulder straps helps distribute weight evenly across the back. Wearing a backpack over one shoulder can cause muscle strain and posture problems.
• Position the Backpack Correctly: The backpack should sit evenly in the middle of the back, not sagging towards the buttocks. Adjust the straps so that the backpack is snug against the back.
• Lift the Backpack Properly: When putting on the backpack, children should bend their knees and lift it with their legs, not their back, to avoid straining their back muscles.

Strengthening the back muscles is crucial for maintaining good posture and preventing injuries. Here are some simple exercises that can help:

• Superman Exercise:
  
• How to do it: Lie face down on the floor with arms extended in front of you. Lift your arms, chest, and legs off the ground simultaneously, hold for a few seconds, then lower back down.
• Benefits: Strengthens the lower back muscles and improves overall core stability.
• Bridge Exercise:
  
  
• How to do it: Lie on your back with knees bent and feet flat on the floor. Lift your hips toward the ceiling, squeezing your glutes and keeping your core engaged. Hold for a few seconds, then lower back down.
• Benefits: Strengthens the lower back, glutes, and hamstrings.
• Plank:
  
  
• How to do it: Start on all fours, then step back into a push-up position with arms straight and body in a straight line from head to heels. Hold this position for as long as possible, keeping the core tight.
• Benefits: Strengthens the entire core, including the back muscles, and promotes good posture.

Stretching helps maintain flexibility and prevents muscle stiffness from prolonged sitting or carrying a heavy backpack. Here are some stretches to incorporate into daily routines:

• Child’s Pose:
  
  
• How to do it: Kneel on the floor, sit back on your heels, and stretch your arms forward on the floor. Hold the stretch for 20-30 seconds while breathing deeply.
• Benefits: Stretches the lower back, hips, and shoulders, and promotes relaxation.
• Cat-Cow Stretch:
  
  
• How to do it: Start on all fours with hands under shoulders and knees under hips. Arch your back up (like a cat) and then dip your back down (like a cow). Repeat this movement slowly, syncing with your breath.
• Benefits: Increases flexibility of the spine and relieves tension in the back and neck.
• Seated Forward Bend:
  
  
• How to do it: Sit on the floor with legs straight in front of you. Reach forward towards your toes, keeping your back straight, and hold for 20-30 seconds.
• Benefits: Stretches the hamstrings and lower back.

• Take Regular Breaks: Encourage kids to take breaks from sitting and move around every 30-45 minutes. Simple activities like walking around or stretching can prevent stiffness and improve circulation.
• Use Proper Seating: When sitting, ensure that feet are flat on the ground, knees are at a 90-degree angle, and the back is supported. If needed, use a small cushion or rolled-up towel for lower back support.
• Screen Time Awareness: When using devices, kids should sit up straight and hold screens at eye level to avoid hunching over. Limit screen time to reduce strain on the neck and back.

*obviously some of these can’t be avoided/ actioned during school hours, depending on schedules, but are great to be aware of in general.

By following these tips and incorporating these exercises and stretches into their daily routine, kids can maintain good back health and develop habits that will benefit them for a lifetime.