What we’ll cover
  1. Choosing a school bag.
  2. How to fit your school bag.
  3. What can I do at home to help?

Choosing a school bag

With school back this week, we’re sure that many of you may be busy organising books, stationary and uniforms.  However, it is crucial to not forget about your child’s school bag.  Back pain is becoming more prevalent in children and young adolescence.  In some cases, the cause of back pain can be the associated with carrying excessive loads to and from school in an ill-fitting backpack.

Not sure if your school bag is affecting your child’s back, be sure to follow our helpful tips to assist you in choosing a school bag and ensuring it is fitted correctly.

Choosing a school bag

Choosing a school bag.

  • Try and choose a  lightweight pack with a comfortable and padded back.  This not only increases comfort but will protect your child from sharp or pointy objects within the bag.
  • Ensure the bag has two wide, adjustable, padded shoulder straps.
  • Choose a bag with a waist belt, which helps to distribute the weight more evenly across the body.  A bag with a chest strap could also assist with weight distribution.
  • School bags with multiple compartments allow weight to be distributed more evenly.

How to fit your school bag.

It is important to choose a school bag that fits your child.  Where possible, avoid buying a backpack for your child to “grow into”.  Your child’s school bag should be comfortable enough to ensure it is comfortable to actively commute too and from school.

  • The top of the backpack should not be more than 3cm higher than the shoulders, your child should be able to look up at the ceiling without their head hitting the backpack
  • The backpack should be no wider than your child’s chest.
  • The bottom of the bag should be slightly lower than your child’s hips
  • If your child’s bag has a waist strap, it should wrap around the body just below the bony part of your child’s waist. This allows some of the bags weight to be taken by the hips, reducing the load on the back and shoulders
  • Some bags may also feature a chest strap, which joins the two shoulder straps. To help take strain off the shoulders it should be positioned approximately 6cm below the collarbone.

What can I do at home to help?

  • Encourage your child to plan ahead and only carry what is required.
  • Ideally children should never carry more than 10% of their body weight for prolonged periods of time.
  • Pack heavy items closest to the back.  This will ensure the backpack doesn’t sag or slip down.
  • Encourage your child to wear the backpack over both shoulders and avoid swinging bags excessively when commuting too and from school.
  • Actively commute too and from school where possible.  Walking, cycling or using a scooter can be great ways to encourage regular exercise and activity.  If doing a school pick up, try walking with your child from the pick up zone to your car.

At Malvern East Physiotherapy, our physiotherapists work with a range of schools to improve spinal health.  Contact us today to organise a FREE school bag fitting for your child or to arrange one of our qualified physiotherapists to come to your school, call us or book online today.

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Back to school 🔙📚

Last week we were fortunate enough to head back to uni and refresh our anatomy knowledge at @latrobeuni in the anatomy labs. 

Thank you to the Latrobe School of Physiotherapy for inviting us! Last week our team celebrated another great year. 

Whilst Melbourne’s weather had its own plans, we were still determined to keep with the theme of ‘Italian Summer’. We let our hair down to master the art of mixology 🍸🍹followed by an Italian feast. Friday morning Run Club with the team. Practicing what we preach!

Staying stronger, healthier and happier. This time last week, our team was nervously completing their final preparations for @melbmara . 

Congratulations to our physiotherapists and ME community who ran on the day.

Dilen and Michael completed their first marathons. Abbey and Lizzie smashed out their first half. Last Sunday, our team headed down to see our own Matt Warren win a premiership in the VAFA Premier Men’s Competition. Last week our team dedicated a full day to professional development and team building. At ME Physio we pride ourselves on collaboration to put you at the centre of everything we do. 

Our team covered the latest treatments for back pain, financial well-being and finished off the day with salsa dancing. 

Many thanks to our guests including James Schomburgk from @the2ndvisitphysio , Financial Planners Tony Vikram & Cameron Bishop and the @salsafoundation At ME Physio, our focus is on helping you get stronger so that you can keep doing the things you love.

For Tony and Joan, healthier and stronger is being able to navigate the iconic Coast to Coast Walk in the UK! We recently had the pleasure of hosting Elise Bujor from Women’s & Men’s Health Physiotherapy to discuss women’s health issues across the lifespan. 

Our team pride themselves on staying up to date to ensure you’re able to stay healthier, happier and stronger. Huge milestones over the past few weeks with both Tom and Jude from @delasallefc doing their first bit of running in their rehab. 

Tom is on the return from an ankle dislocation whilst Jude is putting in the hard work following a knee reconstruction. Last week our team enjoyed some friendly rivalry at the footy. 

With finals around the corner, some of our team can now safely make holidays plans for September. We recently had the pleasure of hosting the podiatry team from @sespodiatry. 

Our physiotherapists Michael and Abbey presented on rehabilitation following Achilles surgical repair and ankle surgery. Last weekend some of our team got together to complete the 10 km run @runmelbourne. There was no finish line picture as some were keen to run another 15 km!

Whilst running wasn’t for some - brunch was well received by everyone.

You Deserve to Feel Good.

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