Preventing Lower Back Pain at the Beginning of the New School Year
Preventing Lower Back Pain at the Beginning of the New School Year
As the new school year kicks off, there are new books, new teachers, and new challenges. But for many students and parents alike, the start of the school year also brings something far less exciting: the onset of lower back pain.
That heavy backpack filled with textbooks, notebooks, and lunch could be causing them more harm than you realize. In addition to the backpacks overloaded with textbooks, kids spend hours hunched over a desk and slumped on a couch or their bed at night doing homework. As a result, lower back pain is increasingly common among school-aged kids.
Fortunately, physical therapy at Lycoming Physical Therapy offers an evidence-based approach to prevent, manage, and even eliminate these aches and pains. Don’t let back pain get in the way of a successful and enjoyable school year; read on to learn how targeted interventions can make all the difference.
Common Causes of Back Pain in School-Aged Kids
The causes of lower back pain in school children range from carrying heavy backpacks to poor posture during class or even while using a smartphone or gaming console. For elementary kids, the issue often starts with backpacks that are too heavy. The American Academy of Pediatrics recommends that a child’s backpack weigh no more than 10% to 20% of their body weight, yet many surpass this.
Junior high and high school students face added challenges, including poor lifestyle choices such as lack of exercise and excessive time spent sitting—either studying or during leisure activities—which can significantly contribute to lower back pain. In addition, the popularity of school sports means that many adolescents engage in repetitive motions that can lead to muscle imbalances and pain.
Our physical therapists use a variety of techniques to help prevent lower back pain, correct underlying issues, and promote good posture and ergonomic habits in students returning to school.
How Can Physical Therapy Help?
If your child is experiencing persistent lower back pain, a consultation with a physical therapist at Lycoming Physical Therapy can be the first step to a more comfortable school year. During the initial assessment, our skilled therapists will evaluate posture, muscle strength, and flexibility to determine the root cause of the pain.
Based on these findings, a tailored treatment plan may include:
Ergonomic Education
One of the first steps in prevention is education about proper ergonomics. Therapists instruct students on how to properly wear backpacks, adjust their desks and chairs, and even position their laptops to minimize strain on the back.
Postural Training
Students are taught to maintain proper posture throughout the day, whether they’re sitting in a classroom, standing, or engaged in physical activities. Techniques may include visual feedback methods and practical exercises to reinforce good habits.
Core Strengthening Exercises
A strong core can provide better support to the spine, helping to alleviate and prevent back pain. Therapists often prescribe a series of core strengthening exercises that can be done at home or under supervision.
Stretching and Flexibility Exercises
Tight muscles can contribute to poor posture and back pain. Targeted stretching exercises can help improve flexibility and relieve tension in the back and surrounding muscles.
Activity Modifications
Students heavily involved in sports or physical activities may be at risk of repetitive strain injuries contributing to back pain. Physical therapists may advise on modifying specific movements or techniques to prevent this.
Educating children on how to maintain these good practices is a pivotal part of the therapy, offering long-term benefits that go beyond immediate pain relief.
Sources: pubmed.ncbi.nlm.nih.gov • ncbi.nlm.nih.gov
It’s Your Choice!
Thanks to everyone for your support of Lycoming Physical Therapy over 33 years of service to the north central PA region. We have had the joy of treating patients from Lycoming, Sullivan, Tioga, Columbia, and Snyder Counties!! Yes – people have traveled far to see our fantastic group of physical therapists!!!! Thank You!!!
Our slogan is “Your Choice for Personal Care with Exceptional Results!” This slogan offers several values – providing personal care and striving for exceptional results – getting you back to doing the things you love to do!! Getting rid of the pain or loss of motion or recovering after surgery, COVID, etc to get you back in the game! We have geared our treatments to each individual based on a thorough examination. That personal approach marks each person and each unique story! And we have gotten to know over 20,000 patients!!! Thank You!
The other part of that slogan is also key – “Your Choice”. Sure we like to think we have something special – a gift that allows us to reach your needs and help your body heal. And we hope that you make us “Your Choice”. But there is more to that phrase. You have a choice as to where you receive physical therapy services. In almost all cases you can decide where to receive your physical therapy care. Doctors can make recommendations and insurance companies can limit participation in their networks, but the choice is still yours as to who to utilize within that network.
To that end, we have great relationships with many family doctors, and specialists from orthopedic surgeons to neurosurgeons to pain management specialists. They have all recognized the importance of personal care, the highest quality care, timely communication, and the exceptional results. We have the benefit of being able to work with physicians from any of the health care institutions – UPMC, Geisinger, Hershey Medical Center, Guthrie, Rothman Institute in Philadelphia, Allentown, or State College physicians. All receive the same attention to detail, and you, receiving such personal care.
We also participate with most, if not all, insurance carriers. These include: Geisinger Health Plan, UPMC Health Plan, Highmark Group, and many smaller plans. Of course, we take Medicare patients. At Lycoming Physical Therapy we work with you and the insurance companies to make this part of your care seamless. We have a great office staff that can explain your coverages to you. This area can be confusing but we can help to resolve questions.
Are you having pain, cannot raise your arm, have back pain that stops you in your tracks, having surgery for knee or shoulder problems, having dizziness or balance issues? Looking for a friendly atmosphere where we work directly with our patients? Then make Lycoming Physical Therapy Your Choice for Personal Care and Exceptional Results. Make us your choice for physical therapy!!
– Rob
Patient Success Story
“The Muncy office has an atmosphere that is professional and fun. Kim displays wisdom and compassion, I feel she truly has your best interest in mind. Shannon is also fun and caring, always looking for the best outcome. I would highly recommend the Muncy office if PT is ever needed.”
How to Perform the Exercise
Lie facedown on a table with a rolled towel under your forehead. Hold a dumbbell in one hand, positioning yourself so that arm hangs off the edge of the table.
Raise the shoulder that’s hanging off the table slightly so your shoulders are level and in line with each other.
Keeping your arm straight throughout the movement, raise the dumbbell straight back until your arm is parallel with your body.
Lower the dumbbell back to the starting position with control.
Greek Yogurt Veggie Wrap
This Greek Yogurt Veggie Wrap is a light, protein-packed lunch that comes together in minutes with no cooking required. Creamy Greek yogurt, crisp vegetables, and fresh herbs make it a refreshing option that’s easy to pack for work, school, or busy weekdays.
Ingredients
- 1 whole wheat tortilla or wrap
- ½ cup plain Greek yogurt
- 1 tsp lemon juice
- 1 small clove garlic, minced (optional)
- ¼ cucumber, thinly sliced
- ¼ cup shredded carrots
- ¼ red bell pepper, thinly sliced
- Handful of fresh spinach or mixed greens
- 2 tablespoons crumbled feta cheese (optional)
- Fresh dill or parsley, chopped (optional)
- Salt and black pepper to taste
Instructions
- In a small bowl, stir together the Greek yogurt, lemon juice, garlic, salt, and pepper to make a creamy spread.
- Lay the tortilla flat and spread the yogurt mixture evenly across the surface.
- Layer the cucumber, carrots, bell pepper, and greens down the center of the wrap.
- Sprinkle with feta cheese and fresh herbs, if using.
- Roll the tortilla tightly, tucking in the sides as you go.
- Slice in half and serve with extra vegetables or a piece of fruit.