BackSchoolto
The ultimate guide to a healthy school year.
Brought to you by:
Backpacks Posture Sports
Nutrition Stress
””””””””””ItHs”zback1to1schoolz”season…”which”means”it’s”time”to”stock”up”on”pencils…”paper…”and”patience.”With”so”much”to”do”to”prepare”for”the”new”school”year…”many”parents”let”the”health”of”their”child”take”a”back”seat”to”other”seemingly”“urgent””tasks.”Let’s”face”it…”with”all”the”craziness”going”on”it’s”tough”for”parents”to”keep”up”with”everything”and”maintain”healthy”kids”at”the”same”time.”So”this”year…”we’ve”got”your”back”:literally4.”
Well,Lit’sLthatLtimeLagain.
””””””””””HereHs”the”reality:”sending”your”child”off”to”school”slumped”over”with”a”401pound”backpack…”stressed”out”and”doomed”to”eat”a”synthetic”pre1made”heart”attack”labeled”as”“health”food””simply”is”not”going”to”cut”it”this”year.”Instead…”take”a”moment”to”read”through”our”simple”yet”effective”guide”and”make”a”true investment”in”your”child’s”future.”Who”knows…”you”might”just”learn”something”for”yourself”along”the”way…
ThisLyearLisLdifferent...
Here'sLwhatLyouLLcanLexpectLfromLthisLguide:We’ll show you…
-(How(to(find(a(backpack(that(won’t(ruin(your(child’s(back.
-(How(sitting(up(straight(might(actually(make(your(child(smarter.
-(Simple(ways(to(avoid(pain(that(affects(roughly(67%(of(student(athletes.
-(How(to((quickly)(pack(a(lunch(that’s(good(and(good(for(your(child.
-(How(to(avoid(stress(and(neck/back(pain(at(the(same(time.
Interested?LLet'sLbegin.
…not”to”mention”how”your”child”:and”you4”could”have”fewer”hospital”visits…”better”sleep…”a”stronger”immune”system…”and”less”pain”and”headaches…”all”without”using”drugs.”
1
6666666666Before6we6dive6into6the6good6stuffD6let’s6make6sure6we6understand6the6health6and6pain6problems6that6have6become6a6reality6for6kids6today:6One6study6of622j256yearjold6students6found6that664"6of6them6reported6having6back6pain6at6some6timeD6and69)"6of6those6with6back6pain6said6their6pain6was6%bad%6or6%very6bad:%6¹6
6666666666When6226yearjolds6are6reporting6serious6back6painD6it’s6time6for6a6change:6Back6pain6can6be6caused6by6any6number6of6issues6and6can6be6a6possible6indicator6of6more6serious6problems:66
The problem we face…
Is back pain really a big deal?
Back pain isn’t something to be overlooked.6666666666Although6back6pain6may6not6always6be6an6indicator6of6a6serious6underlying6conditionD6it6is6cause6for6concern6nonetheless:6The6rest6of6this6guide6will6be6dedicated6to6helping6you6understand6a6few6common6causes6of6student6back6pain6and6what6you6can6do6to6make6them6better:
6666666666Perhaps6one6of6the6most6popular6medical6sites6today6is6WebMDD6and6they6do6a6good6job6describing6the6possible6causes6of6back6pain:6To6parajphrase6one6of6their6articlesD6back6pain6can6be6caused6or6worsened6by:
j6Mechanical problems6Asuch6as6spasmsD6muscle6tensionD6and6ruptured6discsT
j6Injuries6Aoften6caused6by6twisting6or6lifting6improperlyT
j6Conditions and diseases6AscoliosisD6arthritisD6kidney6stonesD6endometriosisD6etc:T
j6Certain infections and tumorsj6Stressj6Lack of sleepj6Even untreated depression and anxiety ²
?
2
Student?Back?Pain?
Backpacks
The?Back-to-School?Backpack?Buying?Guide
-ACarryAonlyAwhat'sAnecessaryAeachAday.-AKeepAbooksAnotAusedAregularlyAatAhomeAorAinAaAlocker.-AWhenApackingAaAbackpack,AplaceAheavierAbooksAcloseAtoAtheAbody.-APlaceAodd-shaped,Asharp-edgedAbooksAawayAfromAtheAbody.
The American Chiropractic Association (ACA) recommends that parents help children pack their backpacks properly, and they should make sure children never carry more than 104kofktheirkbodykweight.⁴
kkkkkAccordingktokakstudykbykBostonkUniversity,k
approximatelyk85%kofkuniversitykstudentskself-
reportkakdiscomfortkandkpainkassociatedkwithk
backpackkusage.”k³
(Causes?and?Fixes)
"BackbackFacts
...so?what?can?you?do??
kkkkkAboutk55%kofkstudentskcarrykakbackpackkthatk
iskheavierkthankthekrecommendedkguidelinekofk
104kofkthekstudent’sktotalkbodykweight.”k³"
Up?next:
-APullAshoulderAstrapsAsnug.-AAlwaysAwearAbackpackAonAbothAshoulders,AevenAifAitAdoesn'tAlookAcool.
The backpack should never be wider or longer than your child’s torso, and the pack should not hang more than 4kincheskbelowkthekwaistline.
3
Back-to-School
NowTlet1sTtalkTaboutTposture
"""""""""All"backpacks"are"not"created"equal."Now"that"we've"demonstrated"the"need"for"a"back-friendly"backpack,"here's"a"few"tips"to"help"you"find"the"right"one:"
BuyTaTrollingTbackpackTifTpossible.
2Back-Friendly3BackpackTBuyingTGuide
The
"""""""""Although"some"might"consider"the"Erollie"bagE"uncool,"they"take"a"huge"load"off"the"back"every"single"day."That"makes"them"pretty"cool"in"our"book."Think"of"yourself"as"a"trend-setter.
ChooseTbackpacksTendingTaboveTtheTwaist,TwithTadjustableTshoulderTstrapsTandTaTbelt.
PurchaseTaTsmallerTbackpack.""""""""""Eliminate"the"overloading"problem"by"buying"a"slightly"smaller"backpack."It"doesn't"have"to"be"tiny,"just"small"enough"that"it"cannot"hold"unnecessary"items.
1.
2.
3.
4.
5.
FindTaTbackpackTwithTindividualTcompartmentsTtoTdistributeTweight.
GetTaTbackpackTwithTpaddedTstraps.""""""""""Padded"straps"on"a"backpack"can"do"wonders"for"the"shoulders"and"neck,"and"finding"one"with"a"padded"back"as"well"is"even"better.
4
Posture
TheFProblemFwithFStudying,FReading,FandFTexting
TTTTTTTTTTManyTpeopleTareTfamiliarTwithTtheTphraseT“ifTyou’reTnotTsureTofTtheTanswer,TgoTwithTyourTfirstTinstinct.”TForTaTstudentTtakingTaTtest,TsittingTupTstraightTcanTactuallyTdecreaseTtimeTspentTdoubtingThis/herTanswersTtoTquestions.TThisTconfidenceTcouldTpotentiallyTleadTtoTimprovedTtestTscores.⁷
DDDDDTherefore,DbeingDcomfortableDinDyourDbedDorDsofaDwhileD
studyingDisDnotDexactlyDtheDbestDideaDifDyourDgoalDisDmemoryD
retention.“D⁵"
DidFyouFknowFpostureFcanFactuallyFaffectFlearning?
DDDDD”CongruentDbodyDposture’DsignificantlyDimprovedDaccessDtoDandDretentionD
ofDautobiographicalDmemoriesDinDbothDyoungDandDadultDpeopleD(Dijkstra,D
2005).DTherefore,DweDcanDsayDthatDpostureDisDinDsomeDwayDaffectingDourDabilityD
toDrecallDspecificDtypesDofDmemories.”D⁶"
AFstudyFconductedFatFFloridaFStateFUniversityFfoundFthat:
TTTTTTTTTTLearning-styleTresearcherTDunnTandTDunnThasTsuggestedTthatTbeingT“uncomfortable”TengagesTtheTleftTsideTofTtheTbrainTwhichTisTactiveTwhenTweTtakeTinTnewTinformation.⁵
SittingFupFstraightFinFyourFchairFisn-tFjustFgoodFforFyourFposture... itFalsoFgivesFyouFmoreFconfi-
denceFinFyourFownFthoughts.
Therefore, bad posture can play a role in how well we learn and remember things merely because we may later interpret poor posture as an “incongruent” positioning of the body.⁶
5
Posture:McontinuedO
How:to:Fix:the:Posture:Epidemic
40% of the elementary school children they studied used
computer workstations that put them at postural risk. The
remaining 60% scored in a range indicating ‘some concern.’” ⁸"
The:Problem:with:StudyingN:ReadingN:and:Texting:
A:recently:published:study:conducted:by:a:team:of:researchers:from:Cornell:University:found:that...
HHHHHHHHHHToday'sHyouthHspendsHmoreHtimeHhunchedHoverHcellHphones,Htablets,HandHlaptopsHthanHeverHbefore.HWithHthatHinHmind,HparentsHmustHeducateHtheirHkidsHaboutHtheHlong-termHeffectsHofHsuchHpoorHpostureHtoHhelpHthemHstartHtakingHpreventativeHmeasuresHtoday.H
Technology is a wonderful thing, but it isn't always great for our necks and backs.
HHHHHHHHHHAccordingHtoHMcKinleyHHealthHCenter,HpoorHpostureHwhileHstudyingHandHreadingHcombinedHwithHsittingHinHpoorly-designedHseatsHandHextendedHperiodsHofHcomputerHuseHmayHcause:H
-:Muscles:and:other:soft:tissues:to:become:stretched:or:shortened:compared:to:normal.
-:Overworked:or:constantly:contracted:muscles.:
-:Blood:and:lymph:flow:may:be:constricted.:
-:Soft:tissues:may:become:inflamed.:
-:Nerves:may:even:get:irritated.⁹
HHHHHHHHHHThisHtypeHofHpoorHpostureHforHextendedHperiodsHofHtimeHcanHcauseHheadaches,HneckHandHlowHbackHpain,HpainHinHtheHshoulders,Helbows,Hwrists,HandHevenHhands.⁹
6
Postureg(continued)
HowgStudentgAthletesgCangAvoidgBackgPain
WaysgtogBeatgPoorgPostureg
ThegAmericangChiropracticgAssociationg(ACA)goffersgthegfollowinggtipsgtogavoidgthegeffectsgofgpoorgcomputergergonomics:g⁸
-3Position9the9computer9monitor9so9the9top9of9the9screen9is9at9or9below9eye9level.3This3can3be3accomplished3by3taking3the3computer3off3its3base3or3stand,3or3having3the3child3sit3on3firm3pillows3or3phone3books3to3reach3the3desired3height.
-3Make9sure9the9computer/workstation9chair9fits9correctly.3An3ergonomic3back3cushion,3pillow3or3a3rolled-up3towel3can3be3placed3in3the3small3of3the3back3for3added3support.3There3should3be3two3inches3between3the3front3edge3of3the3seat3and3the3back3of3the3knees.3The3chair3should3have3arm3supports3so3that3elbows3are3resting3within3a370-3to3135-degree3angle3to3the3computer3keyboard.
-3Wrists9should9be9held9in9a9neutral9position9while9typing9-9not9angled9up9or9down.3The3mousing3surface3should3be3close3to3the3keyboard3so3your3child3doesn't3have3to3reach3or3hold3the3arm3away3from3the3body.
-3Knees9should9be9positioned9at9an9approximate990-9to9120-degree9angle.3To3accomplish3this3angle,3feet3can3be3placed3on3a3foot3rest,3box,3stool3or3similar3object.
-3Limit3time3spent3at3the3computer3and3make9sure9frequent9stretch9breaks9are9taken3during3computing3time.3
(andgthegpaingthatgcomesgwithgit)
7
Sports
NogMoregCafeteriagFood
BackgPaingIsgAllgToogCommongingStudentgAthletes
Excessivegexposuregtogcompetitivegsportsgduringgyouthghasgbeengassociatedgwithglowgbackgpaingandgsymptomsgingtheglowergextremities.¹⁰
61.8%KofKmoderately-activeKstudentKathletesKandK71.7%KofKhighly-activeKstudentKathletesKexperiencedKlowerKbackKpainKinKtheirKlifetimes.¹⁰
Dogbackgstrengtheninggexercises.KKKKKKKKKK-KStrengthenKtheKabdomenKandKbackKwithKcoreKexercises.
BackgCaregforgStudentgAthletes
Usegpropergformgwhenglifting.KKKKKKKKKK-KLiftKwithKyourKlegs,KnotKwithKyourKback.KKKKKKKKKK-KMakeKsureKeachKliftKisKprogressedKintoKslowly.
Maintainggoodgposture.KKKKKKKK-KKeepKcoreKandKgluteKmusclesKengagedKduringKexcercises.
Stretchgthoroughlygbeforeganygactivity.-KSpecificallyKstrechKtheKhamstringsKandKcalvesKasKtheseKconnectKtoKtheKbackKmuscles.
-KSleepKisKtheKbody’sKtimeKtoKshutKdownKandKhealKitself.KIfKyou'reKmoderatelyKactiveKandKyou’reKnotKsleepingKenough,KinjuryKisKaKlotKmoreKlikely.
Getgplentygofgsleep.
8
Nutrition
HowUtoUSteerUClearUofUStress
ItksUAboutUTimeVVV
LetksUstartUwithUhowUnutritionUaffectsUpainUandUinjuriesVVV
''''''''''Since'the'early'days'of'mankind,'kids'have'complained'about'school'cafeteria'food.'Now,'finally,'they'have'an'excuse'to'avoid'it.'Dispite'the'many'ghealthg'initiatives'taken'by'schools'in'recent'past,'school'lunch'9typically)'doesnYt'exactly'embody'ideal'nutrition.'
Many vitamins found in a natural, healthy diet play a unique role in keeping the back strong.
MUUseUwholeMgrainUorUwholeMwheatUbreadUforUsandwichesUPorUtryUwholeMgrainUwraps1V
TheURoleUofUNutritionUonUBackUPainUandUInjuries''''''''''The'bones,'muscles'and'other'structures'in'the'spine'need'good'nutrition'and'vitamins'so'that'they'are'strong'enough'to'support'the'body'and'perform'their'other'functions.
NutritionUforUaUStongUBackUandUaUHealthyUBody
B12 C D K Iron CalciumMagnesiumVitaminVitaminVitaminVitamin
Try'putting'lettuce'and'tomato'on'sandwiches'9BLT'anyone?).MUFindUnewUwaysUtoUincorporateUfruitsUandUvegetablesV
MUPackUnutsUandUseedsUinsteadUofUchipsUandUcrackersVPeanut'butter'and'apples'is'a'pretty'good'alternative.
MUStickUtoUtheUbasicsVLean'meats,'vegetables,'fruits,'nuts,'seeds,'and'whole'grains.
Basically, if it can't be found or grown naturally you probably don't need it.
You'can'then'pack'healthy'leftovers'from'the'night'before.MUInvestUinUanUinsulatedUlunchUbagUtoUkeepUfoodUhotUorUcoldV
9
Stress
The-Wonderful-Benefits-of-Chiropractic-Care
"
Why-So-Stressed?
HereMs-how-one-article-on-health.howstuffworks.com-describes-the-effect-of-stress-on-neck-and-back-pain:
zzzzzzzzzzStresszhaszbecomezsomewhatzofzaznormalzstatezofzmindzforzmanyzstudentsztoday.zThinkzaboutzit:zbetweenzhomework,zprojects,zpapers,zexams,zdating,zfriendships,zandzplanningzforzthezfuture,zwhozwouldn'tzbezstressedzout?zButzallzthatzstresszmayzbezdoingzmorezharmzthanzyouzrealize.
Inzotherzwords,zchill out. Stressziszdoingzmorezharmzthanzgood.
x-Get-plenty-of-sleepj-eat-healthy-foodsj-g-be-active-every-day.-
Sometimeszthezmindzsimplyzneedsztozshutzdownzandzreset.z
WWWWWWWWWWNormally,WbloodWflowsWthroughWtheWmusclesWofWyourWneckWandWbackW
withWveryWlittleWresistance.WHowever,WwhenWyouWareWemotionallyWstressed,W
certainWmusclesWmayWtenseWupWandWsqueezeWtheseWbloodWvessels.WLikeWaW
gardenWhoseWwithWaWkinkWinWit,WtheWflowWofWbloodWcanWgetWconstrictedWorW
evenWcutWoffWbyWtheseWtenseWmuscles.WWhenWyourWneckWandWbackWareWnotW
gettingWtheirWproperWbloodWsupply,WtheyWletWyouWknowWitWwithWpain.”W¹¹
Encourage-your-child-to-do-the-following:
x-Make-a-daily-toxdo-list-and-number-the-tasks-in-order-of-importance.
x-Plan-your-day-out-so-that-you-have-a-reasonable-about-of-time-to-do-something-you-actually-want-to-do-every-day.
x-Interact-with-others-and-talk-to-them-when-you-feel-overly-stressed.-
x-If-all-else-fails-and-you-can’t-escape-stressj-find-a-quiet-placej-take-a-deep-breathj-and-just-relax.
10
How Can Chiropractic Help?Here's a graphic that shows the benefits of regular chiropractic care...
11
Don't you feel so empowered?
Now you can send your kids off to school every day knowing they are equipped with the knowledge they need to remain healthy and prevent back pain and injury.
If you would like to reach us...
Now get out there and have a healthy school year!
Madison Huntsville
www.spinecarechiropractor.com
OrvcomevbyvonevofvourvAlabamavoffices...
(256) 461-7775
12205vCountyvLinevRd.,vSuitevDHuntsville,vALv35758
810vShoneyvDrivevSuitev105Huntsville,vALv35801
12
Resources
j7fhttp:66www7webmd7com6back5pain6news6N99498j36heavy5backpacks5can5hurt5student5backs
N7fhttp:66www7webmd7com6back5pain6guide6causes5of5back5pain
37fhttp:66www7aota7org656media6Corporate6Files6Backpack6WhatsWN9AllWN9theWN9FlapWN9About7pdf
47fhttp:66www7acatoday7org6content_css7cfm?CID=N457
57fhttps:66www7brainscape7com6blog6N9jj6936posture5learning5memory6
67fhttp:66www7lifehacker7com7au6N9jN6986your5posture5could5affect5your5ability5to5learn6
77fhttp:66www7sciencedaily7com6releases6N9996j9699j995jjj6N77htm
87fhttp:66www7acatoday7org6content_css7cfm?CID=68
97fhttp:66www7mckinley7illinois7edu6handouts6posture_study_habits6posture_study_habits7htm
j97fhttp:66ajs7sagepub7com6content6early6N9j969j69469363546599359N97
jj7fhttp:66health7howstuffworks7com6diseases5conditions6pain6back6how5to5prevent5back5painjj7htm
jN7fhttp:66usatoday397usatoday7com6news6health6painter6N99959j5j85your5health_N7htm