Straighten Up Prevent Text Neck Backpackrelated Injuries Are common Can lead to longterm problems Are easily preventable Longterm Problems Cause numbness in the arms Create poor ID: 910607
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Slide1
Slide2Today’s Agenda
Pack it Light, Wear it Right Straighten Up!
Prevent Text Neck
Slide3Backpack-related Injuries:
Are common
Can lead to long-term problems
Are easily preventable
Slide4Long-term Problems
Cause
numbness in the armsCreate poor postureContribute
to headache and neck
pain
Distort
natural curve in middle and lower back
Slide5Back Health
Carrying a heavy load that is unevenly
or improperly distributed can result in poor posture.
Slide6Prevention is Key!
Here are a few tips
to help you be comfortable & safe when using a backpack.
Slide7Choose the right backpack
Your backpack should:
Be proportionate to your bodyBe made of lightweight materialHave wide, padded shoulder straps
Have
a padded back
Have a hip strap or waist belt
Have
several
pockets
Slide8Pack it Light
Backpacks should never exceed 15% of a child’s weight
Pack the heaviest items closest to the bodyPack odd-shaped items on the outside
Only
carry items that are needed.
Slide9Wear it Right
Always wear both shoulder straps
Adjust the straps so the pack fits snugly
Use
the waist straps
Slide10Wear it Right
Putting the backpack on:
Squat or kneel to pick up the bagLift with the
legs
Place
the bag on a waist-high surface to slip it
on
Ask for help if you need it
Slide11Slide12Straighten Up Canada!
Slide13“Straighten Up” Exercise
Slide14“Trap Opener” Exercise
Slide15“Shoulder Pull” Exercise
Slide16Slide17Did You Know?
Bending your head to look at your phone can put up to
60 pounds of pressure on your spine!
Slide18Take a Break!
Let your arms rest at your sides every so often.
Slide19The 20-20-20 Rule
Every 20 minutes, take 20 seconds to
look 20 feet ahead.
Slide20Change Positions
Try to avoid sitting for longer than 30 minutes at a time. Get up and walk around!
Slide21Aim Higher
Raise your phone up closer to eye level to reduce strain on your neck.
Slide22Stretch It Out
Slowly turn your head towards your left shoulder, hold for
five seconds and repeat on your right side.
Slide23Chiropractors Can Help
Chiropractors can work as part of your healthcare team to help you maintain good MSK health and prevent injury.
Slide24@
ON_Chiropractic
Ontario Chiropractic Association