Back to school can be hard on the back

OK, kids, listen up. You owe the spine specialists at the American

Physical Therapy Assn. a huge debt of gratitude.

Forget that lame “my dog ate my homework” excuse. Now, when your

teachers ask why you don’t have the answers to study questions one

through 15 in Chapter Six, you can answer them with a bona fide

medical excuse:

“Carrying my social studies textbook to and from school, along

with other homework items from other subjects, would put my backpack

cargo at more than 15% of my body weight, thus causing potentially

paralyzing spinal injuries and ‘scapular winging.’”

(Accentuate this point by suddenly stiffening up and not moving

your head, neck or shoulders.)

You teacher’s BS meter may be on overdrive by this point, but its

true.

Children who carry more than 15% of their own body weight in their

backpacks often “arch their backs or lean forward, causing them to

develop poor posture as they grow,” reported Avrom Gart, a doctor at

Cedars-Sinai Medical Center and a member of the American Physical

Therapy Assn.

Even worse, those who carry their backpacks on just one shoulder

could suffer from an asymmetrical spine, further back pain, and

strained shoulders and neck. In severe cases, children can develop a

condition called “scapular winging,” when the nerve to the shoulder

muscles becomes pinched, causing paralysis.

“If you notice that one of your child’s shoulder blades is not

moving, or not symmetrical, you should contact a doctor immediately,”

Gart said.

Other than flat-out refusing to do homework, how do children

prevent this type of injury?

When it comes to what type of school bag is purchased, backpacks

are still the best for the back, compared to briefcases or satchels,

experts said. (Now, now, little Bobby, dry your eyes. I’m sure you’ll

be able to tote around that attache case on the weekends.)

Things to look for in a good backpack -- beside the most expensive

brand name money can buy -- are: multiple compartments, so that

weight is more evenly distributed; and padded straps, to help prevent

cutting into shoulders. Some newer model packs have wheels, which

allow children to roll their items to school -- saving their back

from the extra weight and helping them play out those flight

attendant/pilot fantasies.

Once the backpack has been selected and properly covered with

stickers and patches, families should review proper lifting

techniques, Gart recommends. Remember to bend at the knees -- not the

waist -- and grip the backpack with both hands before putting it on,

he said.

This reminds me of a killer squat routine I have my boxing classes

do, so I’m adding my own suggestions not only for a strong spine but

for buns of steel. Make sure your feet are a shoulder-width apart,

with toes facing forward. Squat down, as if you are sitting in a

chair, making sure your weight is on your heels. Grab your backpack

and squeeze your glutes as you stand back up, pushing those hips

forward.

For more of a challenge, do this on one leg.

Now, about reducing the cargo ... . Gart recommends that parents

work with their children to make sure only the necessary items are

being carried to and fro. That may mean choosing between that Gameboy

and a pre-algebra workbook. Guess which one loses?

If you are still loaded down with math, science, social studies,

English, Spanish and economics textbooks -- and their corresponding

binders -- it is up to you to figure out which ones really need to

come home every night and which ones can stay in the locker.

Individual homework folders, lighter in weight than the entire

subject binder, might come into play, if necessary.

If worse comes to worst, put your backpack on your skateboard and

roll it home -- or is that still illegal on city streets?

* LOLITA HARPER writes columns Mondays, Wednesdays and Fridays and

covers culture and the arts. She may be reached at (949) 574-4275 or

by e-mail at [email protected].