How much does that backpack weigh? Studies have shown that the weight of a backpack and the amount of time carrying a backpack can impact neck and shoulder posture. If a backpack is 15% of an individual’s body weight, then it is too heavy for a child to maintain proper posture. Many children and older teens develop poor posture while carrying heavy backpack loads, and the affects can be hard to reverse. Avoiding heavy backpacks can mean avoiding chronic back pain.
Did you know that August 7 - 13th is Exercise with Your Child Week? With school right around the corner, finding fun ways to exercise with your children this week will give them wonderful summer memories. Get creative!
Some ideas:
Go for a bike ride
Walk at the park
Organize a scavenger hunt
Have a dance party
Play catch in the backyard
And of course, don't forget to drink plenty of water to stay hydrated!
Summertime is a fun time to go to ball games and enjoy the outdoors. If you and your family are out and about, you want to be sure to not only drink enough water but also get electrolytes so you can continue to enjoy your summer activities without muscle cramps or feeling drained. Many sports drinks have electrolytes, but be sure to check the label if you are counting your calories. You can also find some flavored waters that have electrolytes with little to no calories.
I have patients frequently asking me when they should use heat and when they should use ice. It really is a great question!
In general, if you have pain, use ice. If you have stiffness or soreness, use heat.
If you use heat at an improper time, it may feel good at first, but in the long run, you can actually worsen your symptoms. However, if you use heat at the proper time, I need to warn against lying on a heat pad or pack. It can actually capture heat underneath you and end up burning you.
Similarly, if you overuse ice, you can actually develop frostbite. Stop using ice if you start noticing the following symptoms:
1. You start experiencing numbness where you have iced
2. The skin underneath the ice begins to thicken
3. The skin you've iced starts to turn white
In the video below, I show you how I use ice packs and ice cups. I also explain when I prefer using an ice massage on the painful location, and I show how I do it.
A physical therapist is always reaching for a balance between doing too much and too little during a treatment. Sometimes, patients may experience an increase in discomfort or pain after a physical therapy treatment. In the video below, I advise to:
1. Call the physical therapist.
2. Use ice packs on the treated area immediately after a treatment. Warning: Do not put ice directly on the skin.
The next question is, "What if I have pain by my next appointment?" Again, I advise to call the physical therapist involved to see if they still want you to come to the appointment. But at Aptitude Physical Therapy, I always tells our patients to come, because there are things we can do that will actually lessen their current pain. Most patients leave with their pain levels under control and glad that they came.
Have you ever had a sore back after vacuuming the house? If so, I have a tip for what I do to protect my back while vacuuming.
As I demonstrated in the video below, most people vacuum by pushing with one arm and rotating your back. What most of us don't realize is that the combination of bending and twisting can really hurt your back!
What I like to do is think of my vacuum as a lawn mower. Keep the center of the handle against your abdomen or belly in the middle, and use your legs to do the work as you push your vacuum around the house.
Do you have neck pain after texting or playing on your phone for long periods of time? Your posture may be to blame. If you find yourself slouching or resting your chin on your chest, you can be putting a lot of unnecessary stress on your neck and shoulders. According to an article on the Cleveland Clinic website, you can put about 60 pounds of force on your neck by resting your chin on your chest. "Research shows that for every inch you drop your head forward, you double the load on those muscles."
To correct your posture and reduce stress on your neck, elevate your chest, bring your arms comfortably along your sides, and slightly tuck your chin.
