Ten tips to avoid back pain in children
“Having back Pain in childhood significantly increases the risk of having it chronically in adult life,” says Francisco M. Kovacs, president of the Kovacs Foundation, which, together with the College Medical Organization (WTO), has organized the thirteenth edition of the Back Pain Prevention Campaign among Spanish Schoolchildren .
The back pain is quite common in children, probably because a lot of time sitting in poor posture in school are studying or in front of the computer, or even because they carry too much weight in their backpacks.
The initiative, whose motto is to prevent today to avoid problems tomorrow , is based on instilling children with preventive measures to prevent them from suffering chronic back pain in adult life . It is important that both parents and children carry out guidelines to prevent pain and know how to act if it appears. These are his tips:
1. Playing sports regularly
Frequent physical activity allows a strong and balanced back muscles. It is important to perform exercises according to the body of each child and according to the coach’s recommendations. Inadequate training could cause imbalances in the muscles that affect the normal functioning of the back.
2. Only carry what is going to be used in the backpack
Due to the excessive weight of the school material, it is advisable that the child leave in the box office or desk the books you do not need for that day and thus Avoid unnecessarily loading your back.
3. Bring a school backpack whose maximum weight is 10% of the child’s weight
The data available in this regard indicate that currently one third of students carry more than 30 percent of their body weight in their backpacks when they go to school.
4. Use the backpack with the two straps and carry the weight in the center of the back
The backpack should be worn at the waist level, distributing the weight symmetrically over the shoulders and close to the body. However, backpacks containing carts are preferable, to avoid carrying them on the back; if you have it, it is recommended that the straps be wide.
5. Having a correct postural habit when sitting
It is convenient to keep your back relatively straight and your arms or elbows supported, to sit as far back as possible on the chair, change positions frequently and use a lectern.
6. Avoid factors that increase the risk of low back pain
Doing intense exercise in the first hours is not advisable given that during the morning the bones are more susceptible to damage; It is also not beneficial to maintain an uncomfortable position, since it increases the chances of deterioration.
7. Avoid sitting all day
The sedentary lifestyle causes loss of strength in the muscles of the back and increases the risk of suffering pain.
8. Warm up the muscles before and after exercising
In this way the body is prepared to begin the exercise and execute it correctly, in addition to preventing injuries.
9. Sleep and eat correctly
It is preferable that children sleep on a hard mattress, or even include a table under it. Likewise, following a healthy diet, such as the Mediterranean diet , is essential for a healthy life, since childhood obesity can also affect the children’s spine.
10. Consult the doctor if the pain appears
It is important to recognize the pain as soon as possible to carry out the necessary measures and request a rapid medical diagnosis. Cesar the activity for fear of pain can cause it to last even longer by muscle atrophy, so it is a totally ineffective and counterproductive treatment.
So that children learn more easily the importance of taking care of their backs and also know what are the main preventive measures, the campaign has a new monograph of the Comics of the Back . The comic can be downloaded for free in the web pages of the back , the Kovas Foundation, and the WTO .
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