It is commonly thought that only adults can get back pain and headaches, but this could not be further from the truth. Research in the last ten years found the incidence of back pain in adults to be as much as 80% and in children to vary between 7-51%.

Many children find it hard to sit down on the carpet during story time and fidget frequently on their chairs during class. This may not necessarily be due to lack of attention or concentration difficulties. It is most commonly due to the fact that young children should move more and be more active. These children can often be labelled troublemakers when really they are unable to sit still due to physical reasons that can easily be corrected with the right form of advice. You will often find these children having difficulty during P.E. as well as any form of sports.

Why is correct posture so important?

If you have a slumped posture you are more likely to have pain and discomfort. Your spine needs to be flexible enough to allow you to sit properly. The postural muscles should be strong enough to have the endurance to help you to sit correctly throughout the day. The nervous system, which runs through the spine to the rest of the body, needs to be healthy and coordinated to allow you to learn, write, run and do sports.

What effect can poor posture have?

Having a muscle imbalance can cause poor posture. Poor posture has also been linked with poor health, such as frequent headaches, tiredness and short temper. A forward slumped posture is also associated with restricted breathing as well as indigestion or tummy ache due to the restricted space of the abdomen.

Some children fall over whilst learning to walk or run and could develop an asymmetry of the spine and postural muscles. Other children inherit or develop ankle pronation or flat feet, which can affect the function of the lower limbs and the pelvis.

Today’s children spend more time sitting and less time being active than the previous generation. They spend longer in the car, watching television and playing computer games. This leads to weaker and less “switched on” postural muscles as well as stiffer spinal joints. In Chiropractic we put great emphasis on spinal structure affecting postural function, as this is very important whilst children are growing.

School chairs

These are often the incorrect size and height for the child or teenager.

• It is important that the student sits supported to the back of the seat, as well as sitting upright.
• It is helpful to bring the chair close to the table to avoid slouching.
• Encourage the children to sit with the legs straight and avoid crossing the knees.
• Lab chairs in secondary Schools and in College, need to be at the right height so that the student can sit upright whilst working.
• They MUST have space under the table to keep their legs straight. Make sure the School is adhering to this!

Schoolbags

Overloaded school bags could be putting children's health at risk. Research has shown that children are more at risk from developing joint and back pain than ever before, with heavy school bags and lack of exercise the main culprits.

Research commissioned by the British Chiropractic Association has revealed that almost one in three of its patients suffer from injuries stemming from childhood. It also showed that 29 percent of parents with school children said their child has complained of back pain, and 38 percent said they are worried about their child's posture.

Some 56 percent of parents feel their child's school bag is too heavy, and 38 percent said their children spend more than five hours per week slouching in front of a computer or the television.

How to get the right back pack

• Wide padded shoulder straps. Narrow unpadded straps dig into shoulders and this can cause pain and restrict circulation.
• Two shoulder straps. School bags with one shoulder strap that runs across the body cannot distribute the weight evenly.
• Padded back protects against sharp edges or objects in the bag and increases comfort.
• Waist strap. This can assist in distributing the weight of a heavy load more evenly.
• Do not overload. The Backpack should not weigh more than 10 - 15 percent of the students total body weight.
• Organise the backpack to use all of its compartments. Pack the heavier items closest to the centre of the back.
• Stop often at school lockers and remove items you don't need, if possible. Do NOT carry all of the books needed for the day.
• Bend using both knees, when you bend down. Do not bend over at the waist when wearing or lifting a heavy backpack.
• Learn back-strengthening exercises to build up the muscles used to carry a backpack.

Parents also can help in the following ways:

1) Encourage your child or teenager to talk to you about pain or discomfort that may be caused by a heavy backpack. Do not ignore any back pain in a child or teenager.
2) See a Registered Chiropractor who could assess your child’s posture and alignment and give appropriate advice for their individual needs.

This article is adapted by Chiropractor Tone Tellefsen Hughes DC, BSc, FCC (paeds), from Lucks Yard Clinic in Milford, Surrey, in association with the British Chiropractic Association (BCA); also supporting Ergonomic Schoolbags (UK) Ltd, specialists in Spinal Protection and Posture Improvement School bags.