Health and Wellbeing
Some tips from Jenny Branigan, Chartered Physiotherapist...
A new school bag is an important purchase, and one that should involve more thought than picking one featuring your child’s favourite character. Many children carry heavy and badly fitted school bags, and struggle when lifting them on stairs, or during the walk to school.
Carrying a heavy bag that doesn’t fit may cause increased muscle tension, and may lead to back pain and the long term development of bad postural habits. This could affect your child’s concentration at school or impact on them when they play sport. If your child refuses to carry their bag, or gets upset going to school, a heavy school bag may be the source of the problem.
Follow these tips to help pick out the right school bag:
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Look for a bag with a padded back, adjustable shoulder straps that are wide and padded, a chest strap and a hip belt.
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Make sure the bag is the correct size. A bag that is too big will hit against your child’s bottom as he walks. The upper edge of the school bag should be level with his shoulders, and it should sit snuggly against the entire spine and end just above his bottom.
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A child should not carry more than 15% of his own bodyweight, so choose a lightweight bag.
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Bags on wheels are popular, but they are harder for children to lift up steps. Your child may have to drag the bag if it is too heavy, which may strain his spine.
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Choose a brightly coloured bag with reflectors, so that your child can be easily seen.
Once you have your new school bag, it is important to use it correctly.
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Place the bag on your child. Close the hip belt and tighten the shoulder straps to bring the bag closer to the spine. Finally, close the chest strap, to ensure the shoulder straps do not fall off his shoulders.
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Take care that your child only brings what is needed to school each day, to avoid carrying an unnecessarily heavy bag.
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Wearing the bag on both shoulders will spread the weight evenly over your child’s spine and avoid uneven pressure on one side of his spine. A bag hanging over one shoulder may look cool, but your child will have to balance the weight by changing their spinal position and tensing their muscles.
In summary, look for wide padded straps over shoulders, with a chest strap and hip belt. A light load makes it easier for your child to move with their bag, padding will reduce pressure on their spine and a bright colour will keep them safe and visible.
If your child has a problem carrying their school bag, contact your local Chartered Physiotherapist to assess their spine, how they are moving and give safe practical advice.
Biog:
Jenny Branigan is a Chartered Physiotherapist and runs Total Physio in Sandyford. She is a regular contributor on RTE Radio 1 and Team Physio for the Republic of Ireland Women’s National team. More information can be obtained at www.totalphysio.ie