Spinal health: what parents can do

Parents play a vital role in nurturing their child's health. Following are some suggestions for encouraging your child to take care of their spine.

• Purchase a backpack for your child as a school bag. Many schools now have backpacks as part of their uniform - check with your child's school about the regulation bag. See the 'Tips for choosing and using the right backpack' section in this package for more detailed information.



• Encourage your child to be organised in terms of packing their bag for school - check their timetable for the day to ensure they are only carrying what they need.



• In general, any load a young person carries should not exceed 10% of their body weight. For example, a person weighing 45 kilograms should not carry a load any greater than 4.5 kilograms. When your child is carrying a heavy load, it is important that they pack the heavier items so that they will be nearer to their back. This will help to ensure that the load is kept close to their spine. It is also important that children wear their backpack over both shoulders and if possible, have a pack with a waist strap that when fastened, helps to keep the load in place.



• If your child spends time studying and/or using a computer at home, it is important for them to have an appropriate chair and that they sit correctly when using the computer. See the 'Looking after your back when studying and using the computer' section in this package for more information.



• Encourage your child to be physically active. This does not necessarily mean just participating in organised sport. Activities such as walking, cycling, swimming and social games can be undertaken at low cost and at a time convenient to your child.



• Physical activity is particularly important when young people are studying for major exams and are spending long periods of time sitting and reading, etc. Encourage your child to take regular breaks (every hour or so) and stretch or walk around.



• Be a positive role model for your child. If you carry loads on a family outing, ensure you carry your load and that you choose a backpack according to the recommendations made in this package. The same applies when you are sitting and using a computer.