Back to School Ergonomics
As we head back to school for the 2020-2021 school year, things look a bit different with some students going back to school, others going to school half the week and learning virtually the other half, and others having school virtually for the foreseeable future.
Whether you will be carrying your backpack back and forth or sitting at your desk at home for hours at a time to learn, follow our back to school ergonomic tips to address body mechanics, posture, and proper use of school-related equipment to protect your back, neck, and shoulders from pain or injury.
Backpacks & Musculoskeletal Pain
Wearing school backpacks can have significant bio-mechanical, physiological, and discomfort impacts on the wearer, such as changes in posture and gait as well as an increased risk of back, neck, and shoulder pain. The back compensates for a load, such as a backpack, applied to it for an extended period of time. Backpacks are posterior loading, throwing off one’s center of gravity when heavy by overloading the posterior half of the body.
A heavy backpack can distort the natural curves in the middle and lower back, causing muscle strain and irritation to the joints of the spine. This contributes to rounding of the shoulders and causes the child to lean forward, reducing balance. Heavy backpacks also pull on the neck muscles, which can cause a headache and shoulder and neck pain. Carrying a backpack over one shoulder also strains muscles to compensate for the uneven weight, making the spine lean to one side which stresses the middle and lower back on one side more than the other.
Back to School Ergonomic Tips
Ergonomics & Backpacks
Your child’s backpack should not be wider than the child’s torso.
Backpack should not exceed 15% of your child’s weight. For example, if the child is 100 pounds, the backpack shouldn’t weigh more than 15 pounds.
Use a backpack with padded, adjustable shoulder straps to distribute weight on the child’s back without digging into shoulders.
Place schoolbooks in multiple compartments to position the weight more effectively.
Ensure your child uses both straps when carrying the backpack to promote well-aligned posture. Use of one strap shifts too much weight to one side of the body.
Tighten the shoulder straps so that the backpack is fitted to your child’s back, instead of dangling below the waist, which can contribute to spinal misalignment and pain. Backpacks should rest between or below the shoulder blades, but not below the lumbar spine.
Load the backpack with the heaviest items first closest to the bottom and center of the back of the backpack so they are carried lower and closer to the body.
Lift the backpack by using the leg muscles, bending the knees, and keeping it close to the body; do not bend or twist your waist or back to pick up the backpack.
Computer Use & Prolonged Sitting
When sitting for a long period of time, whether in school in class or at a computer for virtual learning, it is easy to slouch and fall into bad posture habits. Sitting slouched over can contribute to a forward rounded spine. Keep good posture making sure the head, shoulders, and hips are aligned and vertically stacked. When sitting, do neck and shoulder rotations to keep your muscles loose and move around between classes.
When using a computer, make sure your set up is optimal for good posture. Keep the monitor height at eye level by stacking the computer or laptop on a stack of books and have the keyboard positioned so your elbows are bent at 90 degrees and rest comfortably with wrists in a neutral position.
As your kids head back to school, whether in-class, virtually, or a mix of both, keep in mind these tips for safe back to school ergonomics!
