ummer vacation is fast becoming a happy memory as it's back to school time already! Parents and teachers have been "advising" children about posture for decades with references to keeping the back straight, eyes ahead and feet on the floor being all too familiar. However, as the amount of work coming home increases and as computers become fixtures in classrooms and homes, the lessons of the past may be more important than ever.
Backpacks are a weighty problem for some students. Common findings with local students are backpacks that are overpacked and too heavy. They may be slung over only one shoulder. Most common is the extra large surf or snowboard-style of pack which is worn too low on the back causing the wearer to balance the load by leaning forward with slouched, rounded shoulders and a chin that juts forward. All of these can lead to increased stress on the upper spine, neck and low back.
Backpacks should have well-padded shoulder and a waist strap or hip belt. All straps should be used when carrying the pack. Buy a backpack with several compartments to better distribute the weight being lugged around. Pack heavier items in the middle of the pack and closer to the body. Never carry a backpack that weighs more than 20 percent of your body weight.
Poor posture can be accentuated while at the computer. The common posture, as above, of a sagging low back, shoulders slumped forward, and a jutting chin can become a habit. Over time it can cause stress on the spine and compression of the nerves. If left unchecked, symptoms ranging from minor aches and pains totingling, numbness and weakness in the hands and arms could surface in later years.
It is agreed that prevention is simple and it is extremely important to teach healthy computer habits as early as possible. A recent study at Cornell University found that almost 40% of third to fifth graders studied, used computer workstations that put them at postural risk. The other 60 percent scored in a range indicating "some concern".
In the study, all the keyboard heights were higher than recommended levels, none of the keyboards included wrist or palm rests and monitors were generally too high. In fact, more than half the monitors were higher than adult recommended levels.
It is important to teach children to sit up straight so that the head, shoulders and low back stay in their natural alignment. To aid this cause, kids should be encouraged to use workstations that are adjustable for different-sized students. Look for chairs with adjustable seats, adjustable-height work surfaces or separate keyboard trays, keyboards at elbow-height, and possibly adjustable footrests.
If your child's feet don't reach the floor, try boxes, blocks, or telephone books as a footrest. Encourage your child to change positions frequently to avoid fatigue, especially if they are in the habit of spending 3 or 4 hours in front of the computer. Simply walking around the room (or going outside!) will rests both eyes and body.
Dr. Smith practices at the Glebe Chiropractic Clinic, Fifth Avenue Court and can be reached at 237-9000, www.glebechiropractic.com.