Fall is on the way. So are school buses and students carrying…backpacks. You might not think much about those bags full of books, pencils, crayons and computers, but physical therapists are. Students will always have things to carry between home and school. Backpacks are a great way to do that, but if they’re too heavy, they can cause problems. So, it’s important to choose the right backpack for your child.

Research has shown that carrying a heavy backpack changes students’ posture, walking speed, step length and more. Unsurprisingly, we also know that as students walk greater distances and become more fatigued, all of these changes get worse.m These changes can lead to neck pain, back pain, or other musculoskeletal issues.

How Heavy Is Too Heavy for Backpacks?

How much weight a student can safely carry is directly affected by how much they weigh. Studies have shown that changes in posture and performance start to occur when the weight of the backpack is 10% of the student’s body weight. The consensus among experts is that students should not carry more than 15% of their body weight in a backpack. Unfortunately, most of the data show that more than half of students are carrying more than the recommended load.

5 Tips for Parents and Students

To reduce the weight of backpacks and help students avoid pain, here are a few tips:

1. Plan ahead – Each night, go through the backpack and remove items not needed the next day. Likewise, make sure your student isn’t bringing things home that they won’t need that night.
2. Use your locker – Planning ahead can help remove extra weight between home and school. The locker can lighten the load during the school day. By making a few stops at their locker, students can avoid carrying extra loads around during the school day.
3. Pack right – Heavier items should be placed close to the student’s back and lighter items further away.
4. Wear it right – Using both shoulder straps, and front or hip straps if you have them to help distribute the load evenly. The bottom of the pack should be even with the bottom of the low back. Packs worn too high or low exaggerate postural changes and can restrict movement.
5. Pick the right pack – If you’re shopping for a new backpack, look for one with two straps rather than one. A chest strap and hip belt can help distribute the load. The pack should also be sized appropriately – no longer than the student’s torso.

You can’t control what your student needs for school. However, you can use these tips to help reduce the load your student carries, and to make sure that they carry it right. If your student is having pain in their back, neck, or anywhere else, give your physical therapist a call today. They’ll be able to help!

 

Dizziness is common in people over 20 and it can be a big problem in your daily life. Vertigo occurs due to a disconnect between the signals being sent to the brain from the visual and vestibular (inner ear) systems about head and body movements. When these systems are out of sync, you experience a sensation that the room is moving or spinning around you. 

Vertigo is more than just a brief feeling of dizziness or spinning. You can also experience severe and incapacitating nausea, vomiting, sweating, and abnormal eye movements. Symptoms can last anywhere from a few seconds to several days. The good news is that dizziness often has treatable causes, and your physical therapist can be the perfect person to help.

Understanding Dizziness

Dizziness isn’t a specific problem. It’s a symptom that can come from a lot of different issues. Feeling dizzy most commonly comes from issues with your inner ear, but it can also come from your vision, joint or muscle issues in your neck, migraines, changes in blood pressure, head injuries, or other neurological problems.

Common Causes of Dizziness

• BPPV (Benign Paroxysmal Positional Vertigo) – Caused by displaced crystals in the inner ear canals
• Vestibular neuritis/labyrinthitis – Inflammation of the inner ear
• Meniere’s disease – Excess inner ear fluid buildup
• Head and neck injuries
• Migraines
• Side effects of certain medications

How Physical Therapy can Help Treat Vertigo

To understand dizziness and how a PT can help, you have to know a little about how balance works. Your brain uses information from your inner ears, your vision, and input from your joints about their position and movement to keep you balanced and stable. Typically all of this information paints the same picture for your brain. If your brain gets conflicting information – say your inner ear sends different information than your vision and your joints – that often results in a feeling of dizziness, unsteadiness, or vertigo.

Vestibular rehabilitation is a specialized form of physical therapy designed to retrain the brain to process signals from the visual, vestibular, and proprioceptive (body awareness) systems together. It uses specific head, body, and eye exercises to desensitize the triggers of vertigo and improve balance and stability. As the exercises become more challenging over time, the brain learns to compensate for the vertigo triggers.

Your treatment plan will vary depending on what your PT finds. Your physical therapist will ask questions about your history. They will also perform testing on the systems that help you stay balanced to figure out the causes.

PT Treatments for Dizziness

• Exercises: Your PT may prescribe specific exercises to improve your balance, strengthen or stretch specific muscles, or to help retrain your brain to interpret sensory information. These can include gaze stabilization exercises which help your eyes and inner ears work better together, habituation exercises that help your brain get used to different types of input, and balance training on different surfaces.
• Canalith repositioning maneuvers (CRM): If your dizziness is caused by benign paroxysmal positional vertigo (BPPV), a specific type of inner ear problem, your therapist may perform maneuvers to reposition tiny crystals within your ear canal, alleviating your vertigo. They can also teach you how to do these at home.
• Walking exercises
• Fall prevention education
• Education: Your therapist will educate you about your condition, how to manage dizziness, and exercises you can perform at home. They may also help you modify activities that cause dizziness, or train you on ways to work through it.

In addition to treating the underlying vertigo, physical therapy helps patients overcome the fear of movement and activity avoidance. This often occurs when one first experiences symptoms of vertigo. Improved balance and stability as a result of physical therapy allows patients to safely return to their normal daily routines and activities.

Dizziness doesn’t have to interfere with life. Physical therapists can help reduce your dizziness, improve your balance, lower your risk of falls, and improve your confidence in your daily activities. If you’re struggling with dizziness, spinning sensations, imbalance, or other symptoms of vertigo, ask your doctor about vestibular physical therapy. With the right treatment plan, you can find long-lasting relief and get your life back in balance.

As a parent, your baby’s early development is a thrilling journey filled with many firsts. However, it’s important to be mindful of developmental milestones to ensure your baby is on track. By 4 months of age, there are several key indicators of healthy development. Identifying potential developmental delays early can lead to timely interventions and support. Here are some important signs to watch for in your four-month-old.

Early Signs of Developmental Delay

Motor Skills Development. By four months, babies typically gain more control over their movements. They should be able to lift their head and chest while lying on their stomach and push down with their legs when their feet are placed on a firm surface. If your baby struggles to support their head, does not bring objects to their mouth, or shows little interest in kicking or moving their arms and legs, these could be early signs of a delay in motor skills.

Vision and Hearing. At this stage, babies start to track moving objects with their eyes and should follow moving toys or faces with their gaze. They also begin to recognize familiar faces and respond to bright colors and lights. If your baby seems to have difficulty tracking objects, doesn’t make eye contact, or shows little response to sounds or voices, it may indicate a delay in visual or auditory development.

Social and Emotional Development. Social interaction is crucial for a baby’s growth. By four months, your baby should smile spontaneously, especially at people, and enjoy playing with others. They should also begin to imitate some movements and facial expressions. If your baby doesn’t smile at people, isn’t interested in playing with others, or doesn’t respond to affectionate interactions, these could be signs of a social or emotional delay.

Communication Skills. Even at this early stage, babies start to develop communication skills. They should coo and make gurgling sounds, respond to affection, and may begin to mimic sounds they hear. If your baby is unusually quiet, doesn’t make sounds or show interest in communication, it could signal a delay in their speech and language development.

Seeking Help for Developmental Delays

If you observe any of these signs of delay, it’s essential to get help early. Trust your instincts – if something doesn’t feel right, don’t hesitate to seek professional advice. Early identification and intervention can significantly improve your child’s developmental trajectory. Engaging in therapy as soon as you suspect a delay will provide your baby with the support they need to catch up. Physical therapists, occupational therapists, and speech therapists can develop personalized plans to address your child’s specific needs. Early therapy not only helps in closing developmental gaps but also empowers parents with strategies to support a child’s progress at home. Remember, identifying developmental delays sooner is best for your child’s development and future success. Your proactive approach can make a world of difference in your baby’s growth and happiness.

It is easy to overlook the simple yet profound impact of kindness in our society today. Imagine if each interaction we had throughout our day left someone feeling uplifted and valued. This concept is beautifully encapsulated in the metaphor of being a “bucket filler.”

What does it mean to be a bucket filler? The idea of being a bucket filler originates from the children’s book “Have You Filled a Bucket Today?” by Carol McCloud. In this metaphorical sense, everyone carries an invisible bucket that represents their emotional well-being. When we say or do things that are kind, loving, and respectful, we fill others’ buckets with positive emotions. On the contrary, when we engage in negativity like gossiping, criticizing, or being unkind, we dip into their buckets, leaving them feeling depleted.

How Can We be Bucket Fillers?

• Small Acts of Kindness: Kindness doesn’t always have to be grand gestures. It can be as simple as offering a genuine compliment, holding the door open for someone, or listening attentively when someone needs to talk.
• Word Choice: The words we choose can either build someone up or tear them down. Choosing words of encouragement, gratitude, and affirmation can significantly impact someone’s day.
• Empathy and Understanding: Taking the time to understand someone’s perspective, empathize with their feelings, and offer support can make a world of difference.
• Lead by Example: Being a bucket filler means embodying the values of kindness and respect in our own actions. When others see us practicing kindness, they are more likely to follow suit.

The Ripple Effect of Being a Bucket Filler

One of the most beautiful aspects of being a bucket filler is its ripple effect. When we fill someone’s bucket, they are more inclined to fill someone else’s, creating a chain reaction of positivity. This ripple effect extends beyond individual interactions and can contribute to a more compassionate and caring community at large.

Challenges and Benefits

While being a bucket filler is a simple concept, it’s not always easy. We may face challenges such as our own negative emotions, stress, or misunderstandings. However, the benefits far outweigh the challenges. Not only does being kind make others feel good, but it also enhances our own well-being.

In a world that can sometimes feel divided and disconnected, the concept of being a bucket filler serves as a powerful reminder of our shared humanity. Each of us has the capacity to make a positive impact, however small, through acts of kindness and empathy. Whether it’s in our homes, schools, workplaces, or communities, let us strive to be bucket fillers each day. By doing so, we contribute to a more compassionate and uplifting world for ourselves and other. So, ask yourself: Have you filled a bucket today?

The end of summer is quickly approaching and for many that also means trying to get back into routines as school begins. I always liked summer, simply because it always seemed a little more laid back. And then fall began and suddenly life was hectic. If your house is anything like mine was when my kids were young it was a mad house of trying to make breakfast, pack lunches and backpacks, getting out of the house, and hoping that I actually had on matching shoes. Promoting independence can help decrease some of the craziness of your morning.

Many days I felt like I had already had a full day of work before I even started my workday. Looking back, I would have done things a little differently. Helping the kids get dressed took a big chunk of time every morning. It just seemed easier for me to do it so we could be on our way. Promoting independence with dressing skills is so important for kids’ self-esteem, for being able to function independently at school, and for potty training. And, it goes a long way toward preserving your sanity on a busy school morning too!

Benefits of Promoting Independence with Dressing

In addition to developing a child’s independence, dressing addresses a variety of motor skills. Many portions of dressing require fine motor development. Skills such as finger and hand strength, bilateral coordination, eye hand coordination, and crossing midline are used when dressing. In addition, dressing requires the ability to coordinate movements with appropriate positioning and posturing. Add in the gross motor components of core strength, balance, and overall strength and stability and dressing suddenly seems a little more complicated! There are many activities that can help children develop the skills needed to be able to “do it myself”.

How to Work on Dressing

One favorite fun way to work on dressing skills is the “Get Packin” game. This game allows for imagination and kids love to add to the adventure. The materials are simple as all you need is a suitcase or even a backpack. The fun begins when you tell the kids that they need to pack for vacation. As they pack, kids are working of sorting, planning, and organization skills. Gear the trip for hot or cold weather to work on specific dressing skills. The kids get to pack their bags and off they go on a fun trip. Getting to the destination can add to the creativeness of the game…flying in an airplane, going by train, driving in a car…or what about on horseback! Upon arriving at the destination, it’s time to open that suitcase and start working on those dressing skills!

As with most everything related to parenting, remember patience! Children need the opportunity to work on developing their dressing skills to gain independence. So, as the summer starts to wind down perhaps this is the right time to help your child learn the skills so they can proudly state, “l can do it myself!”

Writing is a fundamental skill that begins with the pencil grasp. Whether you’re working on development of pencil grasp for a young child to write or refining your own technique, understanding the different types of pencil grasps can make a significant difference in comfort, efficiency, and legibility. Let’s delve into the nuances of pencil grasps and how mastering them can pave the way for smoother, more confident writing.

Basic Understanding of Pencil Grasps

Pencil grasps refer to the way individuals hold a pencil or pen while writing or drawing. There are several common types of pencil grasps, each with its own advantages and considerations:

• Tripod Grasp: This is often considered the optimal pencil grasp. The thumb and index finger form a triangle shape around the pencil, with the pencil resting on the middle finger. This grasp provides stability and control, allowing for precise movements.
• Quadruped Grasp: Similar to the tripod grasp, but with the addition of the ring finger resting on the pencil. This grasp also offers stability and control, particularly useful for those who find the tripod grasp uncomfortable.
• Dynamic Tripod Grasp: A variation of the tripod grasp where the fingers are slightly more extended. This allows for greater flexibility and movement while writing or drawing. This grasp is efficient and reduces fatigue during extended writing sessions.
• Lateral Grasp: In this grasp, the pencil is held between the index and middle fingers. The thumb supporting from the side. While less common, some individuals find this grasp comfortable and effective for their writing style.

Impact on Writing

The choice of pencil grasp can significantly impact writing skills, including speed, legibility, and endurance:

• Legibility: A stable and controlled grasp, such as the tripod or quadruped, promotes clearer and more consistent letter formation.
• Speed: An efficient grasp allows for smoother movements, facilitating faster writing without sacrificing accuracy.
• Endurance: Using a comfortable grasp reduces hand fatigue during prolonged writing tasks, improving overall endurance and productivity.

Developing and Refining Pencil Grasps

For young children, developing a proper pencil grasp is a developmental milestone that evolves over time with guidance and practice. Encouraging activities that promote fine motor skills, such as drawing, tracing, and playing with small objects, can help strengthen hand muscles and improve grasp stability.

For adults or older students looking to refine their pencil grasp, practicing proper ergonomics and grip techniques can make a noticeable difference. Experimenting with different grips and ensuring the pencil is held comfortably but firmly can enhance control and reduce strain.

Addressing Challenges and Seeking Support

Some individuals may experience challenges with pencil grasps due to motor coordination difficulties, sensory sensitivities, or physical disabilities. In such cases, occupational therapists can provide specialized support and adaptive strategies to promote functional writing skills.

Understanding and mastering the basics of pencil grasps is foundational to developing proficient writing skills. Whether you’re guiding a young learner or refining your own technique, understanding the nuances of different grasps and their impact on writing can lead to greater comfort, efficiency, and confidence in written communication. By fostering proper pencil grasps through practice, patience, and appropriate support, we empower individuals to express themselves effectively through the written word, setting the stage for lifelong success in academic, professional, and personal endeavors.