Healthcare researchers and providers alike are growing increasingly concerned that American kids are suffering from back pain earlier in their lives and in larger numbers than ever before.  And experts closest to the problem believe that overweight, improperly designed, and misused backpacks may be a big part of the reason why.

Short-Term Injuries and Longer-Term Concerns

With an estimated 40 million school-age children carrying backpacks in America, it’s not surprising that there are some book bag-related injuries every year.  Since 2000, the U.S. Product Safety Commission has reported that children and their backpacks make roughly 7,000 trips to the emergency room annually.  However, many observers believe that the real toll is actually far higher since the vast majority of such injuries go unreported and many kids are treated by a family doctor or not treated at all.

While it is not clear how many acute injuries actually result from wearing backpacks as opposed to tripping over them or being hit by them, doctors who treat back problems regularly—especially chiropractic physicians—see worrying signs that heavier backpacks are setting the stage for more serious health issues in the future, including chronic back, neck and shoulder pain.  Some chiropractors estimate that as many as 75% to 80% of the teenage patients they treat have postural problems directly related to overweight backpacks.

Why the Heavier Bags?

Across the past ten years, several factors have come together to increase the amount of weight young students are carrying in their book bags:

• Increases in the amount of homework being assigned to students at a younger age typically mean more heavy books carried between home and school.

• A trend toward removing lockers and individual desks from schools in many cases requires kids to carry all their belongings with them during the day.

• Reduced time between classes or fewer trips to the locker can mean heavier loads for students.

• Longer school days or increased participation in before-school and after-school activities often translates into more supplies and equipment as well as more time wearing the backpack.

The American Academy of Orthopedic Surgeons recommends that a backpack should not be any heavier than 15% of a child’s body weight.  But as early as 2001, researchers at Simmons College in Massachusetts found that 55% of the 345 children they studied were carrying backpacks that exceeded the recommended weight limit, often by a substantial amount.  One third of those students said that they had already experienced back pain.  Today, the American Chiropractic Association advises parents to limit the weight of a child’s backpack to no more than 5% to 10% of body weight.

Warning Signs

If you see any of the following signs, it may be time to lighten the load, help your child choose a different backpack or talk about how it’s being used.

• Pain in the back, neck, shoulders or knees
• Red marks left on shoulders by backpack straps
• Tingling or numbness in the arms
• Trouble getting the backpack on or off
• Bending forward or “hunching over” to shift weight from the shoulders to the back

Choosing the Right Backpack and Using it Correctly

A good quality backpack with proper ergonomic features doesn’t have to be expensive.  They’re available at many sporting goods stores and discount outlets.  Experts offer the following advice:

• Get the size and fit right first.  The right backpack should fit between the top of your child’s shoulders and lower back.  Bigger is not better, since having more space available creates the potential for a heavier backpack.

• Find one with shoulder straps that are wide, padded and adjustable.  These distribute the weight more broadly across the shoulders and chest while allowing the backpack to be fitted snuggly to your child’s body.

• For older students, consider a backpack with chest straps and a hip belt.  Chest straps and a hip belt redistribute weight even further and bring the pack closer to the wearer’s body.

• Look for a padded back that will add comfort and protection.

• Choose a backpack with multiple smaller compartments.  These help distribute the weight inside the bag and keep it stable.

Once your child has the right bag, it’s just as important to encourage him or her to use it correctly.  Chiropractors and physical therapists generally agree that means wearing it on both shoulders with the straps tightened so that it hangs no more than four inches below the waist.

How Your Chiropractor Can Help

Using a backpack should not cause any pain or discomfort under normal circumstances.  If your child is showing signs of back, neck or should pain, we encourage you to call your chiropractic physician today.  In addition to addressing any current problems that your child may be experiencing, your doctor of chiropractic can recommend an exercise program designed to strengthen muscles, and improve posture and coordination.  He or she can also offer instruction about good nutrition and sleep habits that will support your child’s healthy development.

 If you are an office worker you probably spend at least six or seven hours a day sitting on the job. Add more time sitting in the car, at dinner and lounging with some late night TV and the total hours of sitting rockets up to somewhere around ten hours.

When is the last time you thought about how you sit?

Probably never or a long, long time ago.

Promise yourself that you’ll take a critical look at how you sit after you read this article. If you are sitting and reading this online, go ahead and freeze right now and really think about how you are sitting. Compare your sitting position to this checklist:

Proper Sitting Posture Checklist

• Sit with your legs uncrossed with ankles in front of the knees.
• Place both feet firmly on the floor. Get yourself a footrest if your feet don’t reach.
• Your knees should be lower than your hips and the back of your knees should not touch the seat.
• If your chair has an adjustable backrest, move it to support the arch in your low back. If you don’t have a backrest, ask your employer about getting one or invest in it yourself.
• Get up and move around every hour. Take a break from sitting even if you cannot stop working. Make a phone call standing up or close your office door and lie down for a few minutes on your stomach. At the very least, shift your sitting position occasionally.

Why Sitting Posture is Important
Good posture is important for long term health and disease prevention just like daily tooth brushing. And, similar to tooth brushing, habits are formed early and can be hard to break later in life.

Good sitting posture reduces the stress and strain on ligaments. Ligaments are responsible for holding the joints together, so ligament stresses can make you prone to joint injuries. Proper posture also reduces muscle fatigue. When muscles are able to work efficiently they use less energy and don’t get tired as easily. Abnormal motions or positions that are repeated over and over again on a daily basis are contributors to degenerative arthritis and joint pain.

Most adults would readily agree that posture is important. Most of that group would also admit that they don’t actively think about posture…it just happens. For the next 30 days, make an effort to really think about your posture and pause a couple times per day to compare your current position to the checklist provided above. It takes about 30 days of focus to break an old habit or develop a new one, so if you concentrate on your sitting posture for 30 days, you’ll be well on your way to a lifetime of better musculoskeletal health.

As always, if you need a recommendation for a good chair or back rest, give us a call at (703) 912-7822 or visit us at Chiropractor in Springfield, VA.

Today’s post is going to discuss one product that I came across a few months ago.  Mary Perry a Registered Dietitian in Alexandria, VA had told me about a cherry juice made by a company called Cherry Pharm.  Cherry Pharm’s cherry juice was study and developed by Cornell University. Cherry Juice is a powerful anti-inflammatory that reduces the inflammation in your joints and decreases your arthritis pain. 

I have been recommending this juice to all of my patients who suffer from arthritis in particular patients who suffer from knee pain, ankle pain, hip pain, and wrist or hand pain.  In my short time recommending it to patients I have seen dramatic results in my patients pain level and overall all stiffness.  So if you are suffering from arthritis or joint pain try drinking cherry juice or eating cherries it may just provide the pain relief that you have been looking for.  To learn more about my office please visit our website at http://www.NovaChiroWellness.com or give us a call at (703) 912-7822.

If you are currently suffering from knee pain, hip, low back pain or even neck pain your feet may be the cause.  At my chiropractic office we utilize custom orthotics also known as spinal pelvic stabilizers to correct the imbalances in your feet take stress and tension off of the joints in your body.  To see if your imbalances in your feet are causing your pain give my chiropractic office in Springfield, VA a call at (703) 912-7822.

One of the most common questions I hear from patients is, “When should I use ice and when should I use heat?”  Ice reduces inflammation and swelling.  It is used for acute pain and injuries.  If you hit your thumb with a hammer, it swells up; that is inflammation.  You need to put ice on it; ice is a natural anti-inflammatory.  If you applied heat, the swelling would increase and so would the pain.

Following an acute injury, ice should be applied for 1-2 days.  Soft gel ice packs, a bag of frozen vegetables, or a wet wash cloth folded in a zip-lock bag all make appropriate ice packs.  The ice pack should be applied for 10 minutes at a time. Remove the ice pack for at least 40 minutes and repeat the cycle as necessary.  A towel or paper towel should be placed between the skin and cold pack.  Remember: never apply a cold pack in one location for longer than 20 minutes, and never place it directly on the skin because cold can freeze the skin.

To apply a cold pack to the lower back, simply place it over the affected area and hold it in place with the waistband of your pants or underwear.  Be sure to place a paper towel between your skin and the ice pack.

To apply a cold pack to the neck, lie down on your back with a pillow.  Place the ice pack between the pillow and the affected area.  Make sure to place a paper towel between your skin and the ice pack to prevent frostbite.  Do not sleep with the ice applied, and be sure to inspect the area for any excessive redness or discoloration.

After 2 days, apply heat in 15-20 minute increments to increase blood flow to the area.  If you are still having pain and discomfort call (703) 912-7822 and book an appointment with your Chiropractor in Springfield, VA.

An old Chinese proverb states, “Only when one cannot sleep does one know how long the night is.” Anyone who’s ever experienced periodic bouts with insomnia—and that’s most of us—can relate to this all too well.

In fact, surveys have shown that between 40 and 60 percent of the general population has trouble sleeping.  In my chiropractic office in Springfield, VA I see patients on a daily basis that suffer from sleeping problems.   Daily stress and worries, pressures from job and family, body aches and pains caused by uncomfortable mattresses or pillows, and a host of other issues can keep a person from getting enough quality sleep.

Sleep is critical to good health and functioning, so lack of it is a serious health concern.  Sleep is one of the most important functions of the brain and through it, our bodies recharge and renew for the next day’s challenges. And let’s face it: if we do not get quality rest, then we cannot expect to be our best the next day.

Creating a comfortable place to sleep by choosing the proper mattress and pillow is also essential to getting the quality sleep that our body needs to function optimally. And since we spend approximately one-third of our lives in bed, investing in a quality sleep system is an extremely wise decision.

Important Mattress Facts…

• If you’re not sleeping well or if you are waking up in pain, it’s likely time for a new mattress. There is no standard life span for a mattress; it all depends on how one’s body is responding to the mattress.  I recommend replacing your mattress every five years.
• A mattress should support the body’s weight evenly, but more importantly, it should avoid painful pressure points. Choosing the right sleep system (innerspring, air, foam or gel) can be a daunting task, so that’s why our office researched sleep systems to find what we believe is the best bed ever.

• A mattress should provide uniform support from head to toe. If there are gaps between your body and your mattress (such as at the waist), you’re not getting the full support that you need. In the opinion of our doctors, a gel mattress is the absolute best option for achieving that important goal…and why we sleep on a gel mattress ourselves.
   
• If suggested by the mattress manufacturer, periodically turn your mattress clockwise, or upside down, so that body indentations are kept to a minimum.
   
• Be aware that changes in your life can signal the need for a new mattress. For example, if you’ve lost or gained a lot of weight, if a medical condition has changed the way you sleep, or if you have changed partners, it could mean that it’s time to find a new mattress that will accommodate those changes and help you sleep more soundly.  Again, our doctors believe that a gel mattress is the best choice to address those factors.

Important Pillow Facts…

• After investing in a quality mattress, don’t forget to choose equally supportive pillows.  People will spend several thousand dollars on a mattress and then skimp on a pillow that doesn’t support their head and neck properly.  It is the opinion of our doctors that a gel pillow is the best choice for achieving that important goal.

• When choosing a pillow, be very careful. When lying on your side, your head and neck should remain level with your mid and lower spine. When lying on your back, your head and neck should remain level with your upper back and spine. In other words, your pillow should not be so thick that it causes your head and neck to be propped up or angled sharply away from your body, or so thin that you essentially have no pillow at all.
• Be wary of pillows that are made out of mushy foam materials. The weight of your head can displace this kind of foam, leaving little support. We suggest choosing a gel pillow that presses back and supports the head. If you find yourself sleeping on your side with one hand propped under your pillow, that’s a clue that you’re not getting the support you need from that pillow.

Doctors of Chiropractic Can Help…

As spinal experts, the most common question a doctor of chiropractic is asked is, “Doctor, what type of mattress do you recommend?” 

After hearing that question for many years, our chiropractic office in Springfield, VA decided to research and test all the different sleep systems (innerspring, air, foam and gel) so we could definitively answer that question for our patients and assist them in making the right decision.

After our research and personal testing, the best bed is that one that feels good to you.  I know it is not the answer you are looking for but I have had several patients that like the tempur-pedic, Sleep Number, Sealy, and Simmons.  To find the best mattress for you, I recommend that you try each one, and lay on it for several minutes multiple times.  Also, try to go with a firmer mattress because they will last longer and give your spine better support.  If you have back pain try replacing your mattress, and if you have already replaced the mattress and still have back pain give our office a call today at (703) 912-7822.

One common question I often get asked is what mattress brand do I recommend for back pain? My response is usually, the one that’s the most comfortable to you. One myth is that if you have back pain, a firmer mattress is better but there have been no well-controlled studies indicating that a firm mattress is better. Now, with that being said, most of my patients who have back pain or neck pain often tell me that once they replaced their mattress with a firmer mattress this back pain or neck pain has been better. So, personally I have a firmer mattress and I think it provides my body with more support but it really depends on what is comfortable to you.

In a recent Consumer Reports study 17,000 people rated their beds and where they purchased them. According to Consumer Reports here is the Top Ten Mattress Brands and how much they cost?

1. Tempur-Pedic 83/100 score, $2,408
2. Original Mattress Factory 81/100 score, $891.00
3. Select Comfort 80/100 score, $2,125
4. Denver Mattress 78/100 score, $861.00
5. Simmons 76/100 score, $1,325
6. Kingsdown 74/100 score, $1,936
7. Serta 74/100 score, $983.00
8. Sealy 73/100 score, $1,034
9. Stearns & Foster 69/100 score, $1,785
10. Spring Air 66/100 socre, $1,095

As you can see some of the most common mattress brands, ranked high and some a bit lower. The Temper-pedic brand seems to be a love it or hate it brand for my patients. The patients that love it, love the support and feel that it provides. While the people who dislike the brand report that it retains a large of amount of body heat and they are tough to move around on. The other specialty mattress is the select comfort mattress. The nice part of this mattress is you can control how firm or soft the mattress is. This is especially nice, if you and your partner enjoy different levels of firmness in your mattress or you want to play around with different levels of support for your back pain. Besides being more expensive, the other potential problem with this type of mattress is the motor pump that controls the firmness may need replacing. Personally I have a Simmons mattress that is firm and I love it but that came after trying several different brands of mattresses and levels of supports. I hope this gives you a little more direction if you are looking to replace a mattress, and I like I said mattresses are a personal choice and find what feels good to you. I do recommend patients try to replace their mattresses every 5-7 years especially if they have back pain. I have found that is the time when mattresses start to breakdown and lose their support. If you are currently suffering from back pain or neck pain take a look at your mattress and it may be time for an new one.