BackSchoolto

The ultimate guide to a healthy school year.

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Backpacks Posture Sports

Nutrition Stress

””””””””””ItHs”zback1to1schoolz”season…”which”means”it’s”time”to”stock”up”on”pencils…”paper…”and”patience.”With”so”much”to”do”to”prepare”for”the”new”school”year…”many”parents”let”the”health”of”their”child”take”a”back”seat”to”other”seemingly”“urgent””tasks.”Let’s”face”it…”with”all”the”craziness”going”on”it’s”tough”for”parents”to”keep”up”with”everything”and”maintain”healthy”kids”at”the”same”time.”So”this”year…”we’ve”got”your”back”:literally4.”

Well,Lit’sLthatLtimeLagain.

””””””””””HereHs”the”reality:”sending”your”child”off”to”school”slumped”over”with”a”401pound”backpack…”stressed”out”and”doomed”to”eat”a”synthetic”pre1made”heart”attack”labeled”as”“health”food””simply”is”not”going”to”cut”it”this”year.”Instead…”take”a”moment”to”read”through”our”simple”yet”effective”guide”and”make”a”true investment”in”your”child’s”future.”Who”knows…”you”might”just”learn”something”for”yourself”along”the”way…

ThisLyearLisLdifferent...

Here'sLwhatLyouLLcanLexpectLfromLthisLguide:We’ll show you…

-(How(to(find(a(backpack(that(won’t(ruin(your(child’s(back.

-(How(sitting(up(straight(might(actually(make(your(child(smarter.

-(Simple(ways(to(avoid(pain(that(affects(roughly(67%(of(student(athletes.

-(How(to((quickly)(pack(a(lunch(that’s(good(and(good(for(your(child.

-(How(to(avoid(stress(and(neck/back(pain(at(the(same(time.

Interested?LLet'sLbegin.

…not”to”mention”how”your”child”:and”you4”could”have”fewer”hospital”visits…”better”sleep…”a”stronger”immune”system…”and”less”pain”and”headaches…”all”without”using”drugs.”

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6666666666Before6we6dive6into6the6good6stuffD6let’s6make6sure6we6understand6the6health6and6pain6problems6that6have6become6a6reality6for6kids6today:6One6study6of622j256yearjold6students6found6that664"6of6them6reported6having6back6pain6at6some6timeD6and69)"6of6those6with6back6pain6said6their6pain6was6%bad%6or6%very6bad:%6¹6

6666666666When6226yearjolds6are6reporting6serious6back6painD6it’s6time6for6a6change:6Back6pain6can6be6caused6by6any6number6of6issues6and6can6be6a6possible6indicator6of6more6serious6problems:66

The problem we face…

Is back pain really a big deal?

Back pain isn’t something to be overlooked.6666666666Although6back6pain6may6not6always6be6an6indicator6of6a6serious6underlying6conditionD6it6is6cause6for6concern6nonetheless:6The6rest6of6this6guide6will6be6dedicated6to6helping6you6understand6a6few6common6causes6of6student6back6pain6and6what6you6can6do6to6make6them6better:

6666666666Perhaps6one6of6the6most6popular6medical6sites6today6is6WebMDD6and6they6do6a6good6job6describing6the6possible6causes6of6back6pain:6To6parajphrase6one6of6their6articlesD6back6pain6can6be6caused6or6worsened6by:

j6Mechanical problems6Asuch6as6spasmsD6muscle6tensionD6and6ruptured6discsT

j6Injuries6Aoften6caused6by6twisting6or6lifting6improperlyT

j6Conditions and diseases6AscoliosisD6arthritisD6kidney6stonesD6endometriosisD6etc:T

j6Certain infections and tumorsj6Stressj6Lack of sleepj6Even untreated depression and anxiety ²

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Student?Back?Pain?

Backpacks

The?Back-to-School?Backpack?Buying?Guide

-ACarryAonlyAwhat'sAnecessaryAeachAday.-AKeepAbooksAnotAusedAregularlyAatAhomeAorAinAaAlocker.-AWhenApackingAaAbackpack,AplaceAheavierAbooksAcloseAtoAtheAbody.-APlaceAodd-shaped,Asharp-edgedAbooksAawayAfromAtheAbody.

The American Chiropractic Association (ACA) recommends that parents help children pack their backpacks properly, and they should make sure children never carry more than 104kofktheirkbodykweight.⁴

kkkkkAccordingktokakstudykbykBostonkUniversity,k

approximatelyk85%kofkuniversitykstudentskself-

reportkakdiscomfortkandkpainkassociatedkwithk

backpackkusage.”k³

(Causes?and?Fixes)

"BackbackFacts

...so?what?can?you?do??

kkkkkAboutk55%kofkstudentskcarrykakbackpackkthatk

iskheavierkthankthekrecommendedkguidelinekofk

104kofkthekstudent’sktotalkbodykweight.”k³"

Up?next:

-APullAshoulderAstrapsAsnug.-AAlwaysAwearAbackpackAonAbothAshoulders,AevenAifAitAdoesn'tAlookAcool.

The backpack should never be wider or longer than your child’s torso, and the pack should not hang more than 4kincheskbelowkthekwaistline.

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Back-to-School

NowTlet1sTtalkTaboutTposture

"""""""""All"backpacks"are"not"created"equal."Now"that"we've"demonstrated"the"need"for"a"back-friendly"backpack,"here's"a"few"tips"to"help"you"find"the"right"one:"

BuyTaTrollingTbackpackTifTpossible.

2Back-Friendly3BackpackTBuyingTGuide

The

"""""""""Although"some"might"consider"the"Erollie"bagE"uncool,"they"take"a"huge"load"off"the"back"every"single"day."That"makes"them"pretty"cool"in"our"book."Think"of"yourself"as"a"trend-setter.

ChooseTbackpacksTendingTaboveTtheTwaist,TwithTadjustableTshoulderTstrapsTandTaTbelt.

PurchaseTaTsmallerTbackpack.""""""""""Eliminate"the"overloading"problem"by"buying"a"slightly"smaller"backpack."It"doesn't"have"to"be"tiny,"just"small"enough"that"it"cannot"hold"unnecessary"items.

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3.

4.

5.

FindTaTbackpackTwithTindividualTcompartmentsTtoTdistributeTweight.

GetTaTbackpackTwithTpaddedTstraps.""""""""""Padded"straps"on"a"backpack"can"do"wonders"for"the"shoulders"and"neck,"and"finding"one"with"a"padded"back"as"well"is"even"better.

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Posture

TheFProblemFwithFStudying,FReading,FandFTexting

TTTTTTTTTTManyTpeopleTareTfamiliarTwithTtheTphraseT“ifTyou’reTnotTsureTofTtheTanswer,TgoTwithTyourTfirstTinstinct.”TForTaTstudentTtakingTaTtest,TsittingTupTstraightTcanTactuallyTdecreaseTtimeTspentTdoubtingThis/herTanswersTtoTquestions.TThisTconfidenceTcouldTpotentiallyTleadTtoTimprovedTtestTscores.⁷

DDDDDTherefore,DbeingDcomfortableDinDyourDbedDorDsofaDwhileD

studyingDisDnotDexactlyDtheDbestDideaDifDyourDgoalDisDmemoryD

retention.“D⁵"

DidFyouFknowFpostureFcanFactuallyFaffectFlearning?

DDDDD”CongruentDbodyDposture’DsignificantlyDimprovedDaccessDtoDandDretentionD

ofDautobiographicalDmemoriesDinDbothDyoungDandDadultDpeopleD(Dijkstra,D

2005).DTherefore,DweDcanDsayDthatDpostureDisDinDsomeDwayDaffectingDourDabilityD

toDrecallDspecificDtypesDofDmemories.”D⁶"

AFstudyFconductedFatFFloridaFStateFUniversityFfoundFthat:

TTTTTTTTTTLearning-styleTresearcherTDunnTandTDunnThasTsuggestedTthatTbeingT“uncomfortable”TengagesTtheTleftTsideTofTtheTbrainTwhichTisTactiveTwhenTweTtakeTinTnewTinformation.⁵

SittingFupFstraightFinFyourFchairFisn-tFjustFgoodFforFyourFposture... itFalsoFgivesFyouFmoreFconfi-

denceFinFyourFownFthoughts.

Therefore, bad posture can play a role in how well we learn and remember things merely because we may later interpret poor posture as an “incongruent” positioning of the body.⁶

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Posture:McontinuedO

How:to:Fix:the:Posture:Epidemic

40% of the elementary school children they studied used

computer workstations that put them at postural risk. The

remaining 60% scored in a range indicating ‘some concern.’” ⁸"

The:Problem:with:StudyingN:ReadingN:and:Texting:

A:recently:published:study:conducted:by:a:team:of:researchers:from:Cornell:University:found:that...

HHHHHHHHHHToday'sHyouthHspendsHmoreHtimeHhunchedHoverHcellHphones,Htablets,HandHlaptopsHthanHeverHbefore.HWithHthatHinHmind,HparentsHmustHeducateHtheirHkidsHaboutHtheHlong-termHeffectsHofHsuchHpoorHpostureHtoHhelpHthemHstartHtakingHpreventativeHmeasuresHtoday.H

Technology is a wonderful thing, but it isn't always great for our necks and backs.

HHHHHHHHHHAccordingHtoHMcKinleyHHealthHCenter,HpoorHpostureHwhileHstudyingHandHreadingHcombinedHwithHsittingHinHpoorly-designedHseatsHandHextendedHperiodsHofHcomputerHuseHmayHcause:H

-:Muscles:and:other:soft:tissues:to:become:stretched:or:shortened:compared:to:normal.

-:Overworked:or:constantly:contracted:muscles.:

-:Blood:and:lymph:flow:may:be:constricted.:

-:Soft:tissues:may:become:inflamed.:

-:Nerves:may:even:get:irritated.⁹

HHHHHHHHHHThisHtypeHofHpoorHpostureHforHextendedHperiodsHofHtimeHcanHcauseHheadaches,HneckHandHlowHbackHpain,HpainHinHtheHshoulders,Helbows,Hwrists,HandHevenHhands.⁹

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Postureg(continued)

HowgStudentgAthletesgCangAvoidgBackgPain

WaysgtogBeatgPoorgPostureg

ThegAmericangChiropracticgAssociationg(ACA)goffersgthegfollowinggtipsgtogavoidgthegeffectsgofgpoorgcomputergergonomics:g⁸

-3Position9the9computer9monitor9so9the9top9of9the9screen9is9at9or9below9eye9level.3This3can3be3accomplished3by3taking3the3computer3off3its3base3or3stand,3or3having3the3child3sit3on3firm3pillows3or3phone3books3to3reach3the3desired3height.

-3Make9sure9the9computer/workstation9chair9fits9correctly.3An3ergonomic3back3cushion,3pillow3or3a3rolled-up3towel3can3be3placed3in3the3small3of3the3back3for3added3support.3There3should3be3two3inches3between3the3front3edge3of3the3seat3and3the3back3of3the3knees.3The3chair3should3have3arm3supports3so3that3elbows3are3resting3within3a370-3to3135-degree3angle3to3the3computer3keyboard.

-3Wrists9should9be9held9in9a9neutral9position9while9typing9-9not9angled9up9or9down.3The3mousing3surface3should3be3close3to3the3keyboard3so3your3child3doesn't3have3to3reach3or3hold3the3arm3away3from3the3body.

-3Knees9should9be9positioned9at9an9approximate990-9to9120-degree9angle.3To3accomplish3this3angle,3feet3can3be3placed3on3a3foot3rest,3box,3stool3or3similar3object.

-3Limit3time3spent3at3the3computer3and3make9sure9frequent9stretch9breaks9are9taken3during3computing3time.3

(andgthegpaingthatgcomesgwithgit)

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Sports

NogMoregCafeteriagFood

BackgPaingIsgAllgToogCommongingStudentgAthletes

Excessivegexposuregtogcompetitivegsportsgduringgyouthghasgbeengassociatedgwithglowgbackgpaingandgsymptomsgingtheglowergextremities.¹⁰

61.8%KofKmoderately-activeKstudentKathletesKandK71.7%KofKhighly-activeKstudentKathletesKexperiencedKlowerKbackKpainKinKtheirKlifetimes.¹⁰

Dogbackgstrengtheninggexercises.KKKKKKKKKK-KStrengthenKtheKabdomenKandKbackKwithKcoreKexercises.

BackgCaregforgStudentgAthletes

Usegpropergformgwhenglifting.KKKKKKKKKK-KLiftKwithKyourKlegs,KnotKwithKyourKback.KKKKKKKKKK-KMakeKsureKeachKliftKisKprogressedKintoKslowly.

Maintainggoodgposture.KKKKKKKK-KKeepKcoreKandKgluteKmusclesKengagedKduringKexcercises.

Stretchgthoroughlygbeforeganygactivity.-KSpecificallyKstrechKtheKhamstringsKandKcalvesKasKtheseKconnectKtoKtheKbackKmuscles.

-KSleepKisKtheKbody’sKtimeKtoKshutKdownKandKhealKitself.KIfKyou'reKmoderatelyKactiveKandKyou’reKnotKsleepingKenough,KinjuryKisKaKlotKmoreKlikely.

Getgplentygofgsleep.

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Nutrition

HowUtoUSteerUClearUofUStress

ItksUAboutUTimeVVV

LetksUstartUwithUhowUnutritionUaffectsUpainUandUinjuriesVVV

''''''''''Since'the'early'days'of'mankind,'kids'have'complained'about'school'cafeteria'food.'Now,'finally,'they'have'an'excuse'to'avoid'it.'Dispite'the'many'ghealthg'initiatives'taken'by'schools'in'recent'past,'school'lunch'9typically)'doesnYt'exactly'embody'ideal'nutrition.'

Many vitamins found in a natural, healthy diet play a unique role in keeping the back strong.

MUUseUwholeMgrainUorUwholeMwheatUbreadUforUsandwichesUPorUtryUwholeMgrainUwraps1V

TheURoleUofUNutritionUonUBackUPainUandUInjuries''''''''''The'bones,'muscles'and'other'structures'in'the'spine'need'good'nutrition'and'vitamins'so'that'they'are'strong'enough'to'support'the'body'and'perform'their'other'functions.

NutritionUforUaUStongUBackUandUaUHealthyUBody

B12 C D K Iron CalciumMagnesiumVitaminVitaminVitaminVitamin

Try'putting'lettuce'and'tomato'on'sandwiches'9BLT'anyone?).MUFindUnewUwaysUtoUincorporateUfruitsUandUvegetablesV

MUPackUnutsUandUseedsUinsteadUofUchipsUandUcrackersVPeanut'butter'and'apples'is'a'pretty'good'alternative.

MUStickUtoUtheUbasicsVLean'meats,'vegetables,'fruits,'nuts,'seeds,'and'whole'grains.

Basically, if it can't be found or grown naturally you probably don't need it.

You'can'then'pack'healthy'leftovers'from'the'night'before.MUInvestUinUanUinsulatedUlunchUbagUtoUkeepUfoodUhotUorUcoldV

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Stress

The-Wonderful-Benefits-of-Chiropractic-Care

"

Why-So-Stressed?

HereMs-how-one-article-on-health.howstuffworks.com-describes-the-effect-of-stress-on-neck-and-back-pain:

zzzzzzzzzzStresszhaszbecomezsomewhatzofzaznormalzstatezofzmindzforzmanyzstudentsztoday.zThinkzaboutzit:zbetweenzhomework,zprojects,zpapers,zexams,zdating,zfriendships,zandzplanningzforzthezfuture,zwhozwouldn'tzbezstressedzout?zButzallzthatzstresszmayzbezdoingzmorezharmzthanzyouzrealize.

Inzotherzwords,zchill out. Stressziszdoingzmorezharmzthanzgood.

x-Get-plenty-of-sleepj-eat-healthy-foodsj-g-be-active-every-day.-

Sometimeszthezmindzsimplyzneedsztozshutzdownzandzreset.z

WWWWWWWWWWNormally,WbloodWflowsWthroughWtheWmusclesWofWyourWneckWandWbackW

withWveryWlittleWresistance.WHowever,WwhenWyouWareWemotionallyWstressed,W

certainWmusclesWmayWtenseWupWandWsqueezeWtheseWbloodWvessels.WLikeWaW

gardenWhoseWwithWaWkinkWinWit,WtheWflowWofWbloodWcanWgetWconstrictedWorW

evenWcutWoffWbyWtheseWtenseWmuscles.WWhenWyourWneckWandWbackWareWnotW

gettingWtheirWproperWbloodWsupply,WtheyWletWyouWknowWitWwithWpain.”W¹¹

Encourage-your-child-to-do-the-following:

x-Make-a-daily-toxdo-list-and-number-the-tasks-in-order-of-importance.

x-Plan-your-day-out-so-that-you-have-a-reasonable-about-of-time-to-do-something-you-actually-want-to-do-every-day.

x-Interact-with-others-and-talk-to-them-when-you-feel-overly-stressed.-

x-If-all-else-fails-and-you-can’t-escape-stressj-find-a-quiet-placej-take-a-deep-breathj-and-just-relax.

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How Can Chiropractic Help?Here's a graphic that shows the benefits of regular chiropractic care...

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Don't you feel so empowered?

Now you can send your kids off to school every day knowing they are equipped with the knowledge they need to remain healthy and prevent back pain and injury.

If you would like to reach us...

Now get out there and have a healthy school year!

Madison Huntsville

www.spinecarechiropractor.com

OrvcomevbyvonevofvourvAlabamavoffices...

(256) 461-7775

12205vCountyvLinevRd.,vSuitevDHuntsville,vALv35758

810vShoneyvDrivevSuitev105Huntsville,vALv35801

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Resources

j7fhttp:66www7webmd7com6back5pain6news6N99498j36heavy5backpacks5can5hurt5student5backs

N7fhttp:66www7webmd7com6back5pain6guide6causes5of5back5pain

37fhttp:66www7aota7org656media6Corporate6Files6Backpack6WhatsWN9AllWN9theWN9FlapWN9About7pdf

47fhttp:66www7acatoday7org6content_css7cfm?CID=N457

57fhttps:66www7brainscape7com6blog6N9jj6936posture5learning5memory6

67fhttp:66www7lifehacker7com7au6N9jN6986your5posture5could5affect5your5ability5to5learn6

77fhttp:66www7sciencedaily7com6releases6N9996j9699j995jjj6N77htm

87fhttp:66www7acatoday7org6content_css7cfm?CID=68

97fhttp:66www7mckinley7illinois7edu6handouts6posture_study_habits6posture_study_habits7htm

j97fhttp:66ajs7sagepub7com6content6early6N9j969j69469363546599359N97

jj7fhttp:66health7howstuffworks7com6diseases5conditions6pain6back6how5to5prevent5back5painjj7htm

jN7fhttp:66usatoday397usatoday7com6news6health6painter6N99959j5j85your5health_N7htm