Back to School: Preventing Spinal Pain in the Classroom

The holidays are over, and kids have gone back to school! With this transition comes an increased discussion about spinal pain in the schoolyard and classroom. Many parents we see in clinic ask us about how to prevent their children from experiencing pain and injury. This topic can be confusing, with lots of potentially conflicting information available on posture, backpacks, screen time, and sports.  

One in four children experience chronic or repeated episodes of spinal pain that can impact various aspects of their lives (1). Fortunately, there are several effective strategies, such as chiropractic care, to help prevent and manage spinal pain in school-aged children. In this insight, we will provide our top tips for keeping your child’s spine strong and healthy!

Concerned about your child’s spinal health? See your chiropractor!

Chiropractors can play an essential role in managing spinal pain in children, as well as screening for other conditions such as scoliosis that are common in growing spines. At DMC Health and Wellness, we always take a preventative approach to chiropractic care, especially for children. By educating children about healthy spinal habits, and helping them manage pain early, we can prevent its impact in the future.  

We adapt the type of care we provide to suit a child’s age and stage of development. We use more gentle, lower force chiropractic techniques for their joints to reduce pain and restore function. If you’re concerned at all about your child’s spinal health, get in touch with the team at DMC Health & Wellness to book an appointment. https://book.nookal.com/bookings/book/EbF8F467-584b-F7bc-c3CE-0f1EFaA41DED/practitioner

How Important is the Correct Backpack?

If you’re a parent, you’ve probably heard about recommendations to follow when choosing a backpack for your child, and how they should be using it. These might include: 

• Choose a backpack with wide, padded shoulder straps 

• Encourage children to use both shoulder straps instead of slinging the bag over one shoulder 

• Keep the backpack weight below 10-15% of the child’s body weight 

• Use multiple compartments to distribute weight evenly 

However, to many peoples surprise, more recent research shows that there is no convincing evidence that aspects of backpack use increase the risk of back pain in children (2,3)! This doesn’t mean the recommendations above are bad, it just means that they’re not as important as we previously thought.  

The most important factor for choosing a backpack for your child is finding what is comfortable for them, and ensuring they feel confident in carrying it for longer periods of time. Teaching children to take regular breaks if they’re feeling tired/sore from carrying their bags will help prevent back pain and make them more confident in carrying heavier objects. 

Increasing Physical Activity and reducing sedentary behaviours

One of the best ways to support spinal health in children is to encourage regular physical activity and to reduce sedentary behaviours. Exercise strengthens the muscles/joints that support the spine, improves flexibility, coordination, and can reduce the risk of future injury. Not only will they gain all the physical benefits, but also all the amazing social and mental aspects that can come from join a team or club. Here’s a few tips: 

Picking the right sport/activity 

• Let your child’s interest guide you (within reason), as they’re more likely to build healthy exercise habits if they enjoy it! 

• To reduce the risk or injury and encourage a positive experience with exercise, it’s important to consider what sport/activity best suits their current levels of experience and ability. Also consider their willingness to participate in low-impact sports vs higher impact sports. 

• Allow them to try lots of different types of sports. This will give them exposure to different environments, use different skills and also to create friendships and learn social skills with lots of other kids! 

Reducing sedentary behaviours 

• Is it recommended to limit recreational screen time to no more than two hours per day for children aged 5–17 years (not including schoolwork) 

• Encourage children to take regular breaks to move when doing sedentary activities like homework 

• If possible, encourage more general movement into their daily lives, such as walking or cycling to school 

References 

1. Santos ED, Bernardes JM, Vianna LS, Ruiz-Frutos C, Gómez-Salgado J, Alonso MS, Noll M, Dias A. The impact of low back pain on the quality of life of children between 6 and 12 years of age. InHealthcare 2023 Mar 24 (Vol. 11, No. 7, p. 948). MDPI. 

1. Yamato TP, Maher CG, Traeger AC, Wiliams CM, Kamper SJ. Do schoolbags cause back pain in children and adolescents? A systematic review. British Journal of Sports Medicine. 2018 Oct 1;52(19):1241-5. 

1. Calvo‐Muñoz I, Kovacs FM, Roqué M, Seco‐Calvo J. The association between the weight of schoolbags and low back pain among schoolchildren: A systematic review, meta‐analysis and individual patient data meta‐analysis. European Journal of Pain. 2020 Jan;24(1):91-109.