BACK to School
By: Dr. Ron T. Dummar DC, MAOM
As the temperature drops and fall sports begin, we are reminded that school is again in session. Kids say goodbye to late hours, a summer job, or months of activity. Summer vacation is over and its end brings with it a reduction in the amount of physical activity. For others, it brings much needed activity and physical work. Whether a child’s activity is greater in or out of school there are a few things that can be done to minimize common aches and pain. This article will discuss activity levels and posture as genesis in back and joint pain.
Activity is pertinent in maintaining healthy joints. Joint surfaces receive limited to no blood supply. The tissues of joints receive nutrients from the synovial fluid contained within the joint itself. The exchange of nutrients is maintained by a pressure gradient created through movement and activity. When joints are not moving, or subjected to changing pressure gradients, they no longer receive the much needed nutrients for proper nourishment and lubrication. Any sustained reduction in activity can result in premature degenerating joints. As the common adage goes, “Move It or Lose It!” While for some the school year may bring an increased activity level, for all, the amount of stationary seated time required is dramatically increased. Time of reduced activity in school is most often filled by carbon-copy seated positions, whereas reduced activity out of school carries a wide array of postures. If a child complains of pain during the school year that wasn’t apparent outside of school it is most likely the result of this carbon-copy sitting structure, even in instances where a child was sitting equally as long outside of school.
Prolonged time of sustained posture will train the body, right or wrong, to maintain that posture. The autonomic nervous system works to achieve a balanced state of the physical function of the body. This system is expert in adaptation in order to preserve balance. Unfortunately, balance does not always mean equal or the same. Structural health requires equal and balanced positioning of muscles, bones and joints. Our body is a system of levers and pulleys. Muscles and joints work in tandem to perform required function and preserve health. If a joint is viewed as a fulcrum then the muscles and tendons would be the bar resting on the fulcrum. This creates a sort of teeter totter effect. There are several ways to adjust the balance of a teeter totter, from adding more weight to simply adjusting the location of the fulcrum. If the balance of a teeter totter is offset by any reason, balance can be restored. However, balance does not always mean equal. A healthy spine requires an equal and balanced musculoskeletal system.
Sitting in chairs at desks, and even at the computer, presents one area where joints are inappropriately positioned for prolonged periods of time. This posture encourages a shift in the joints of the shoulder as they roll forward, and a shift in the joints of the back as it is rounded out contrary to proper spinal curvature. Additionally, this posture places undue stress on the joints and muscles of the neck, contributing to tension headaches and even migraines. Posture therefore, can make the difference in preventing aches and pains as well as preventing injury in athletic and other extra-curricular activities.
Low back pain in children is of greater concern than previously recognized. According to a recent survey of school-aged children, the lifetime prevalence of low back pain is over 40%. I often hear adults review with fondness their back pain free youth. I can’t help but recognize the rising prevalence of low back pain in school aged children. Up to 26% of children missed school because of low back pain, with over 13% of cases reporting recurring or disabling pain!
Tips for Teachers
Get students up to move, stretch or participate. Don’t let students doze off. Falling asleep in a chair or leaning onto a desk places undue strain on muscles ligaments and joint capsules. A full squat with feet flat on the floor is an exercise that will assist the low back by preserving proper alignment and stretch for all six layers of back muscles.
Tips for Parents
According to many researchers, backpacks are a major contributor to back pain in school aged children. Packs that are too big and too heavy can overload the joints of the shoulders and back resulting in improper alignment of shoulder and spine. Be sure your child has a proper backpack, uses both shoulder straps and waist or chest strap where applicable, and does not carry more than 15% of their body weight in the pack. Additionally parents should make posture a family activity. Instead of constantly telling a child to sit up or stop slouching, make posture reminder a daily activity for the whole family to participate in. When the family works on posture together, no child is singled out and the whole family benefits.
Tips for Students
Students who take short frequent breaks tend to accomplish more in less time, and they do less damage to their body. The strain built up by prolonged study can be quickly treated by simply taking a short break. This break should include walking to improve blood flow and circulation to and from the heart and brain, looking around to relieve the strain on your eyes by allowing them to focus on a variety of objects at multiple depths, and breathing deep into the abdomen to fill the blood and brain with fresh clean oxygen.
For more information regarding this article call (435) 657-3696, or visit www.DrDummar.com