Backpack Safety

ACA's Backpack Safety Checklist

One of the fundamental pieces of any back to school ensemble is, of course, the backpack, and although they’re practical, backpacks are a leading cause of back and shoulder pain for millions of children and adolescents.  As students head back to school, the American Chiropractic Association (ACA) offers parents advice on preventing unnecessary backpack pain and injuries.

The ACA offers the following checklist to help parents select the best possible backpack for their children:

• Is the backpack the correct size for your child?  The backpack should never be wider or longer than your child’s torso, and the pack should not hang more than 4 inches below the waistline. A backpack that hangs too low increases the weight on the shoulders, causing your child to lean forward when walking.
• Does the backpack have two wide, padded shoulder straps?  Non-padded straps are not only uncomfortable, but also they can place unnecessary pressure on the neck and shoulder muscles.
• Does your child use both straps? Lugging a heavy backpack by one strap can cause a disproportionate shift of weight to one side, leading to neck and muscle spasms, low-back pain, and poor posture.
• Are the shoulder straps adjustable?  The shoulder straps should be adjustable so the backpack can be fitted to your child’s body. The backpack should be evenly centered in the middle of your child's back.
• Does the backpack have a padded back?  A padded back not only provides increased comfort, but also protects your child from being poked by sharp edges on school supplies (pencils, rulers, notebooks, etc.) inside the pack.
• Does the pack have several compartments?  A backpack with individualized compartments helps position the contents most effectively. Make sure that pointy or bulky objects are packed away from the area that will rest on your child's back, and try to place the heaviest items closet to the body.

The ACA recommends that parents or guardians help children pack their backpacks properly, and they should make sure children never carry more than 10 percent of their body weight.  For example, a child who weighs 100 pounds shouldn’t carry a backpack heavier than 10 pounds, and a 50-pound child shouldn’t carry more than 5 pounds.
In addition, parents should ask their children to report any pain or other problems resulting from carrying a backpack. If the pain is severe or persistent, seek care from a doctor of chiropractic or other health care professional. 

New Service Now Available!

Dr. Will Curtis is now offering cupping as an additional therapy available at the Appleton office.  For those who have never heard of cupping, Dr. Will offers an explanation and demonstration in the video shown below.

We are excited to have this additional tool in our practice!

How to Walk on the Ice - Without Falling!

Many of the sidewalks and parking lots are covered in ice after the last few snow storms.  Even if they are plowed or shoveled, there may still be a layer of ice underneath.  Here are a few tips to help you navigate the slippery surfaces safely:

• Tread carefully until you know if there is ice underneath that thin layer of snow.  A little bit of exploratory walking will help you determine if you can walk normally or not.
• Keep your hands out of your pockets while walking on slippery surfaces so you can use your arms for balance.
• Walk on the southern portions of sidewalks and parking lots as the sun may have melted any ice in those areas.
• Walk like a penguin!  Spread your feet out, put your arms out for balance, and take small steps.
• Using small shuffling steps to keep both feet on the ground.  This will give you better balance and traction.
• Use handrails on steps and consider taking them one at a time if they are icy.
• If you find yourself falling, try to fall to your side, having most of the fall absorbed by your thigh, hip or shoulder. Keep relaxed and and try not to stick out your arm to avoid breaking your wrist or arm.

Should all of the above fail and you find yourself injured by a fall on the ice, rest assured we are here to help!

Shoveling Alert!

Proper technique for pain free snow removal ahead!

Ergonomics and proper lifting technique for snow removal are very important for avoiding injury and low back aggravation.

First and foremost, if you have access to or have a neighbor with a snow blower, please use it.   It will save both your back and time when it comes to snow removal.

If you don’t have access to a snow blower, here are some things to keep in mind when shoveling:

1.       Shoveling is exercise, prepare accordingly (Warm up, don’t overdo it, listen to your body, etc.)

2.       Take breaks as needed and break the job up over time.

3.       Keep your core lightly engaged (squeezed) to help stabilize the spine.

4.       Shoveling is LIFTING and lifting requires proper ergonomics

5.       Bend at the waist and hips, your legs are much stronger than your low back.

6.       Avoid throwing the snow far distances and use more of a push method.

7.       If your low back starts to become tight and bothersome, stop and rest.

8.       If you notice discomfort upon waking the next morning you may have over done it and could benefit from a chiropractic adjustment to stop further aggravation.

Happy shoveling!

Will Curtis DC

June 20 at 10:16 AM · 

Yesterday I made my first attempt at "No Sit Tuesday". Driving in the car was tough to say the least. (No I didn't stand in the car.) What I did do however, was stand all day at work and then perform all my normal duties that would require sitting at a desk or doing notes in the seated position, standing. Fortunately I am blessed with a very active job but what I didn't realize is how much I do end up sitting throughout the day.

I CHALLENGE you👉 to choose to perform one activity today that you would normally do sitting and stand instead.

Sitting in a nutshell contributes to:

1) Shortened (tight) hip flexors

2) Deactivated (Weak/turned off) gluteus musculature 

3) Increased lumbar intradiscal pressure

4) Increased incidence of pelvic/lumbar misalignment

Our bodies are creatures of habit just like our minds, they don't like change. If you sit all day, your body thinks that is it's normal position and then 👆 happens.

Give "No Sit Tuesday" a try and for extra credit mix in some hip flexor stretching and glute activation exercises throughout your day.

Also, Follow/Friend request Will Curtis DC on Facebook for more helpful lifestlyes tips.

As always,
A body in motion, stays in motion

Bird Dog

Glute Bridge

Hip Flexor Stretch

Introducing Sarah Pierre, PT

The Appleton office would like to welcome Sarah Pierre to our physical therapy staff!

In Sarah's words -

I was born and raised in Wisconsin.  Upon graduation from UW-Stevens Point, I entered the US Army and was fortunate to be assigned to the US Modern Pentathlon Olympic Training Team and competed in the event for three years.  During that time, I became well acquainted with the Physical Therapy staff due to training injuries.  Shortly after I retired from the sport, I attended the US Army-Baylor PT Masters program.  I spend most of my PT career in Texas and Arizona.  I recently relocated to Appleton to be closer to family.  I enjoy most outdoor activities but especially hiking, kayaking and paddle boarding.  I am excited to integrate my PT experience with Schubbe Resch Chiropractic clients.

Postural Reset Seminars

What are Upper Crossed Syndrome and Lower Crossed Syndrome?

Join Dr. Will Curtis on Thursday, March 15th and Thursday, March 29th to learn about two of the most common postural related syndromes affecting people today.  Dr. Curtis will be presenting a two part series discussing the causes of Upper Crossed Syndrome (UCS) and Lower Crossed Syndrome (LCS).  He will break down the causes of these two syndromes, demonstrate his favorite exercises/stretches for each issue, and discuss treatment protocols.  There is no need for any scientific background or knowledge as seminar will focus on easy to understand terms and descriptions.

The whole family is welcome and everyone can benefit from this information - especially teenagers who are constantly on their cellphones! The talks begin at 5:30 and will last 30-45 minutes with time for questions at the end.  This is also a great opportunity to learn more about chiropractic!

Seminar highlights and benefits:

• Learn the most common posture related mistakes people make each and every day
• Stop dealing with constant low grade pain
• End the daily headaches
• Decrease muscle tension and tightness
• Increase range of motion
• Learn the proper exercises and stretches for the upper and lower back that will help you lead a more healthy, pain free life.
• Learn how to RESET your posture

You can sign up for one or both of these free seminars by calling 920-738-0200, emailing patientservices@schubbeappleton.com or registering online here