Heavy School Bags | Injuries, Side Effects on Spine Of Children

• Overstuffed school bags have always been a huge curse for children.
• A physiotherapist, from New Zealand has warned that a huge number of children, who carry huge, overloaded bags, are turning in to hunch backs.
• Studies that were conducted by Steve August, disclosed that heavy school bags and an inactive lifestyle, was responsible for the development of a hump in a large number of kids.
• They are forced to walk with a hump, which would track into adulthood.
• The problem is further aggravated in children who sling their bags over one shoulder, leading to an asymmetrical spine. The bent posture compresses nerves, causes severe nerve damage, headaches, neck pains, and occupational overuse syndrome.

Stretch the spine: Poor flexibility of the back, poor exercise, and excessive weight-carrying, can grossly affect the spine. A muscle in a state of constant contraction requires more energy to perform a task.

Stretching helps to relax the muscle.

Stretching also vastly improves posture and reduces the chances of back pains.

1. Clasp your left shoulder with the right hand. Keeping the back straight, pull the left shoulder towards the chest. Repeat for the other side. This greatly loosens up the muscles of the back and eases tension in them.
2. Clasp your hands in front of you. You should feel a pull in your upper back.
   Now lower the head, so that you feel a greater pulls. Tension knots in the neck and shoulder melt away instantly.
3. Rotate your neck clock-wise, and then anti-clockwise, to ease out tension areas in the nape of the neck.

Check your posture, Here are 5 steps for a perfect posture:

1. Pull the shoulder blades back, very slightly, and pull them down, away from the ears.
2. Lift the chest upwards and outwards.
3. Bring the head back, in line with the spine.
4. Position the pelvis, so that there is a natural arch to the lower back.
5. Pull the abdominal muscles in.

Calcium and bones:

• The mineral calcium plays a very vital role in the building and the maintenance of the bone structures in the body.
• They are necessary to maintain the integrity of the bones.
• Preadolescent children’s calcium requirement is greater than that of adults. School children require 800-1200mg of calcium per day.
• Calcium deficiency in children leads to rickets, which results in bone deformities.
• Rich sources of the mineral are – cheddar cheese, turnip greens, almonds, parsley, tofu, dried figs, yogurt, wheat bran, walnuts, and cottage cheese.

Yoga asana to keep the spine supple:

Navasana:

1. Sit down on your mat with the legs extended, and hands beside the hips.
2. Gradually bend the knees, and lift the legs off the floor.
3. Bend the spine backwards.
4. Slowly straighten the knees, and fully extend the limbs. Hold the pose for 30 seconds. Release.
5. Building up to the final stage of this asana takes time, patience, and adequate practice. But, a routine and consistent practice will give immense benefits. This asana works on the lower back, and keeps the spine supple and flexible.

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