 The end of the school holidays and the start of term needn't be such a pain in the neck - or the back.
I walked with my niece to her school the other day and was amazed at the weight of her school bag - not to mention her hockey stick, PE kit, packed lunch - and all the other stuff that she needed for the day. It's not surprising then that back pain is on the increase in our youngsters, but a few simple tips can make the start of term a bit less painful... • Bag it up - a rucksack really is the best option, as long as your child carries it over both shoulders, with the straps are adjusted so that the bag is held close to their back and heavier items are placed at the top of the rucksack. They'll probably hate you for it now, making them look like a nerdy swot, but they'll thank you for it later in life when they haven't got such a sore back! • Keep it light - your child should avoid carrying any excess weight in their bag – check it every day to make sure they aren’t carrying any unnecessary items. Encourage the school to provide lockers so that they don't have to carry all their heavy books around all the time. • Best foot forward - wearing good, soft-soled shoes that are supportive and have a good grip on the ground will make carrying a heavy bag much easier. Ensure shoes laces are tied up properly for support (again, much cooler to have them undone, socks around the ankles - but just remind them that it's much less cool to have a broken ankle!). • Move around - staying still for a long time is bad for the spine. Limit your child to 40 minutes on their phone, laptop, tablet, and computer or in front of the TV then encourage them to get up and do something else for a while. Hint - Hide the remote control so they have to get up to change channel. • Keep fit - Regular and frequent exercise is best - the fitter they are, the less likely they are to injure themselves. Drag them out at the weekends or make the most of this late summer sunshine and head out after school. Encourage them to take up a new sport or active hobby. Exercise is good for us grown-ups too - set a good example and get out there! Ditch the car and walk or cycle them to school - and then carry on to work. These few simple tips can help to make things more comfortable and reduce the risk of back and neck pain. Ultimately, this'll hopefully make for a happier, healthier child (certainly less whingy!).
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 Lunchbox, books, PE kit, favourite toy, homework file, left over sweets, forgotten letters from the teacher.... it's amazing all the junk that accumulates in a school bag. Just imagine what all that weight is doing to young backs! Up to 50% of kids have developed some form of back pain by the age of 14, says the National Back Pain Association. Its study also showed that 80% of children are carrying badly designed bags, or carrying them incorrectly - often slung over one shoulder which can distort the position of the upper back and shoulders, and cause the lower back and pelvis to twist.
If your child has to lean forward while carrying their bag, or if the bag weighs more than 10 to 20% of their body weight, then it is too heavy for them and may cause problems, like back and neck pain, in the future. Follow this checklist to help reduce the risk of back pain in children:
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