Backs... for the future

Continued from last week

Children need to build regular activity into their leisure time, and also concentrate on how to improve their posture while they work and relax at home.

Follow the tips below:

* Textbooks should be propped up to prevent a child from having to hunch over to study. Adjustable desks, which can be positioned to slope slightly, are great for textbook study.

* Make sure you sit on a supportive chair, rather than a sofa or a bed, when completing homework. Feet should be on the ground, or a footrest. Hips should be slightly higher than the knees.

If you use a computer, position the monitor so that the screen is at eye level. This prevents you from craning your neck.

* Move the keyboard about 10 cm from the edge of the desk and make sure the mouse is within easy reach. The keyboard and mouse should be in a position that keeps the shoulders relaxed and the elbows at around

 90 degrees.

* Sit square on to the computer desk on an adjustable chair. The chair's backrest should tilt slightly and allow you to lean against it comfortably.

*Take short breaks. Walking up the stairs or making a phone call are enough to give the body a chance to loosen up.

* Watching TV and playing computer games are popular post-homework pastimes; but bear in mind that spending hours in static (unmoving) positions can lead to discomfort.

Sitting cross-legged can tilt the pelvis, which puts stress on the lower back and lying on the floor with the trunk arched upwards can strain the neck and shoulder area. Swap (change) positions regularly to avoid stiffness.

Be a good role model

Finally... to help children lead a healthy lifestyle, parents and adults must set a good example!

* As a family, try to eat a well balanced diet. Inactivity has led to an increase in juvenile (young) obesity. Being overweight places extra stress on the spinal joints, the hips and the knees.

* As a family go out walking at weekends, plan activity holidays, go to a local leisure centre, play football or tennis in the park.

* Try to limit travel by car and walk. Walk or cycle along safe routes to and from school.

If pain strikes

* Some children find that a hot water bottle or an ice pack applied to the affected area provides relief.

* Take some pain relief as recommended by a pharmacist, but don't exceed the stated dose.

* Inactivity is not the correct treatment for a bad back. Gentle exercise and stretches can help reduce pain and prevent reoccurrence. A physio will be able to suggest suitable exercises and other helpful advice.

* If pain lasts more than a week, your GP may recommend you see a paediatric physiotherapist.

* This article is aimed at adolescents. If a younger child experiences backache, you are advised to consult a GP as soon as possible.

Sent by Gopi Kitanasamy BSc,
MCSP (UK), MIMDTP (UK),
Chartered Physiotherapist

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How to wear your schoolbag

A heavy backpack can put stress on your neck and shoulder muscles. But it might not be the weight of the bag that causes back pain - it's the type of bag and how you carry it that really counts:

* Choose a sturdy backpack from an outdoor activity shop rather than a fashion bag. These bags are designed for carrying heavy weights over long distances and will protect your posture.

* Always pack your bag correctly. Heavy objects should be packed first and on the inside so they are close to the spine and the pelvis. This will prevent the back from arching and take the weight off your shoulder region. Adjust the shoulder straps and fasten the waist-belt ao that the bag sits snugly against the entire back.

* Look for a bag with wide, padded straps and a waist-belt which will redistribute weight from the shoulders and back to the pelvis.

* Wear the bag over both shoulders. You might think this is uncool, but it will spread the weight evenly over your body and avoid placing uneven pressure on one side of your spine.

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Desks, chairs and equipment

* Make the most of the support your chair is designed to offer by bringing it close to the table and sitting back in the seat rather than perching on the edge.

* Sloping desks were ideal as they prevented slouching, but most have been replaced by flat tables to create space. While working at a table you should try imagining having a string attached to the top of your head, which is lifting you into a tall, upright position.

This should help you avoid hunching over your work.

* Our bodies are not designed to spend too much time sitting in one position. Try to stand up and stretch between long lessons and be active during breaks.

When home time comes, try to make room for some sport or exercise in the evening.

Courtesy: The Chartered Society of Physiotherapy, UK