Summer is coming to a close, vacations are ending, and the kiddos will soon return to school. From pumpkin spiced everything to bonfires, hoodies, leggings and Ugg boots, you’re probably noticing all of the little reminders of the fall season popping up everywhere. There’s plenty of hustle and bustle that comes with this time of year especially for busy parents who are trying to get their children prepared for returning to school. Here’s some helpful tips for everyone, regarding backpack safety and footwear, as they get ready to do the “September Shuffle”:
The backpack is an essential piece of the “back-to-school” puzzle. There are some good guidelines to help you pick out the appropriate backpack for your child. In terms of the fill capacity of your child’s backpack you may be tempted to buy a bag that will fit every book they may be assigned into it but try to fight that urge. Try a smaller capacity pack that still offers compartments that can be used to distribute the contents, and their weight, evenly. Your child should never wear a pack that is longer or wider than their own torso/upper body and the straps should be adjusted so that the pack is worn as close to the torso as possible. While the weight of the pack will vary day to day, they should never be carrying more than 15% of their bodyweight. So a smaller bag that will force your child to be diligent in taking the appropriate books home every day, to avoid strain of their back, is essential. You’ll also want to choose a bag that has wide, and ideally padded, straps that cover a large portion of the shoulders. The wider straps will offer more biomechanically helpful distribution of the weight. Your children should wear their packs so that they sit high on the back so the weight can be distributed evenly across the shoulders. A good guideline for this is making sure that the bottom of the pack never drops below your child’s waistline. A backpack that has a waist and/or chest strap will also help with the days when the pack is a little bit heavier. Make sure that when your child’s backpack is packed the heaviest items are situated inside the pack as close to the body as possible.
If proper backpack ergonomics are important for your child’s spinal health proper footwear is equally so. If your house was built on a poorly constructed foundation the overall structural integrity of your house would be questionable, unsafe and prone to problems. Not having the proper footwear will eventually have the same effect on your child’s spine no matter how diligent you are in making sure they have proper backpack habits. If your child attends a school where uniforms are required, including the footwear, it may be wise to have them wear orthotics in their shoes if the mandated footwear does not offer proper arch and ankle support; which is commonly the case. Custom orthotics are best since they are made specifically for the individual’s pedal needs, but if this is not an option purchasing an appropriate pair at your local drugstore is a good start. Orthotics would be a good idea even if your child’s footwear is not mandated so it is a good option to consider no matter what the circumstance; particularly if your child is a student-athlete as well.
There are some other things to consider that may be considerably helpful with your back to school journey this year. Consider a bookstand for your child for their home studying time. Not having to put the book on the desk/table will eliminate strain on the neck and upper back from looking down for hours on end while studying at home. In addition to being relatively inexpensive, book stands are small so the use of one will also free up desk space.
Limit computer and electronic device time at night. Using these items while in bed or a darkened room can cause retinal damage. Moreover, too much electronic stimulation can interfere with your child’s sleep quality. Try shutting down all computer, tablet, and cell phone use for your child at least 60 minutes prior to bed. If you’re worried about how to keep your child occupied you can try using the time to have them help you prepare their clothes or lunch or backpack for the next day.
If you’re helping your college aged kid move onto campus and that transport requires the lifting of heavy boxes remember to use proper mechanics when attempting to lift heavy weight. Bend at the knee and the hip, lowering your entire body down to the box/object, so as to use your legs for the power needed to get the heavy item off of the floor. Be sure to situate yourself as close to the load you are lifting as possible. Try to give yourself plenty of time for the commute and the move in. Many moving injuries are a result of rushing which breeds bad form and makes it easier for you to injure yourself.
America has an obesity problem. And it seems the rest of the developed world is following suit. A question that many people wonder is whether soda consumption increases the likelihood of weight gain. The short answer is YES.
Soft drink consumption has increased globally from 9.5 gallons per person per year in 1997 to 11.4 gallons per person per year in 2010. Simply a 1% rise in simoft drink consumption contributes to an additional 4.8% overweight adults, 2.3% obese adults, and 0.3% adults with diabetes.1 If this trend of increased consumption of caloric beverages continues, it is clear that these rates will rise drastically.
There is an alarming statistic. Consumption of sugar sweetened beverages (SSB) in the United States is increasing.2,3 About half of mothers with children age 2 reported that their children drank SSB’s at least one day per week. Moreover, there is a much higher likelihood that children who drink the highest amount of SSB come from low-income families. These families are the same families that likely have limited access to quality healthcare.
So what does this mean for society in general? Well, SSB consumption is increasing and the obesity epidemic is worsening. Insulin resistance is becoming commonplace. Based on the studies outlined above, we can conclude that soda consumption is certainly contributing to this problem. In fact, as mentioned earlier, soda consumption predicts weight gain.
Therefore, if you don’t want to gain weight, don’t drink soda!
Basu S, et al. Relationship of Soft Drink Consumption to Global Overweight, Obesity, and Diabetes: a Cross-National Analysis of 75 Countries. American Journal of Public Health. Nov 2013; Vol 103, No. 11: pp. 2071-2077.
PSSM has partnered up with Shady Brook Farm as a Top Sponsor for their annual Holiday Light Show, Bucks County’s most anticipated community event of the year!
Experience the magic of millions of lights illuminating acres of farmland at the Shady Brook Farm 2013 Holiday Light Show!”
This event makes a wonderful holiday tradition for families and friends. There are incredible new displays this year, including the ‘Seven Wonders of the World’….and our very own PSSM customized light display!!
Our PSSM light display is located upfront by the ticket booth entrance. You can’t miss it, at 18′ high by 60′ wide – also seen from highway I-95! We couldn’t be more thrilled of our awesome display and, of course, our partnership with Shady Brook Farm!
Our display design pays homage to a keyword at PSSM; Performance. Its aesthetic correlates to our 3 significant graphic rings shown on the PSSM logo – our performance rings of service & achievement, acknowledging the state-of-the-art non-surgical multidisciplinary platform we offer. Our logo is lit with the animation of a flaming torch, representing PSSM’s promise to serve, treat & help heal our patients. “Our Patients Results are our Goals”.
Here is an excerpt from the Bucks County Courier Times special edition Holiday Guide, handed to all who attend the light show: New Sponsors of the Holiday Light Show, by correspondent Sandi Pachuta:
Percy Naranjo, Chief Executive Officer of Performance Spine & Sports Medicine, said he is excited that his medical practice is a new light display sponsor for Shady Brook Farm this year. Naranjo’s practice is one block down the road from the farm, and he is pleased they are neighbors. “We are in step with Shady Brook and how they interact with the community,” said Naranjo.
“We are so glad Shady Brook is having us as a sponsor for the community-oriented event of the light show; Shady Brook Farm provides a great environment for the family all year long,” said Naranjo.
Naranjo has been taking his children, now ages 5 and 7 years, to the light show ever since they were babies. “The light show is awesome, and we have been attending the show ever since we moved to the area six years ago,” said Naranjo.
Performance Spine & Sports Medicine (www.PSSMnewtown.com) is slated to open its third location in Bordentown, NJ, in December. The practice began in 2009 in Lawrenceville NJ, followed by the Newtown location in 2011.”
After visiting the light display show, we encourage everyone to enjoy all that the farm has to offer, including the market for their selection of nutritious fruits and nuts for added holiday health! PSSM brochures are available all year long in the Farm Market and Garden Center, also handed out together with the Holiday Guide on special evenings during the light show event. Spread the word; PSSM is at your service.
The Holiday Light Show is on display now through January 5, 2014 from dusk to 10PM. Visit shadybrookfarm.com for prices.
Shady Brook Farm is celebrating 100 years in business and we couldn’t be more proud to be associated with this farm’s iconic heritage, commitment and service to Bucks County. Enjoy some holiday light show magic ~ Doctors orders. 😉
Give Yourself the Gift of HEALTH this Holiday: Knock-Out Stress & Get Energized!
The Holiday Season is in full force! Parties & shopping make this the most exciting time of the year. But all of this entertaining, eating out & overcommitting can cause stress. Fitness maintenance often times is placed on hold & energy is quickly consumed.
Resolve to make this holiday season your healthiest yet, with more energy & vitality! Learn how you can come through the next few weeks looking & feeling your best.
PSSM is a proud partner of Gold’s Gym “Extra, Extra” Wellness Series ~ designed just for you. Join us for this FREE lecture:
THURSDAY • DECEMBER 12 • 6PM • Gold’s Gym Lawrenceville, Mind & Body Room
Learn ALL About How to BOOST Your Energy Levels:
• Get healthy advice for energy all day long!
• Learn about the benefits of physical activity than can power-boost your mind & body.
• Get tips on active lifestyle, exercise recommendations & nutrition. Plus more!
Get expert advice from Physical Therapist Krista Rubini, DPT.
Everyone can benefit from this insightful lecture.
Make time to workout this Holiday Season…despite your injury!
That’s right! You CAN maintain fitness while injured. There are ways to continue with your exercise regime – properly, safely & effectively. Learn how!
Performance Spine & Sports Medicine is a proud partner of Gold’s Gym “Extra, Extra” Wellness Series ~ designed just for you. Join us for this FREE lecture:
THURSDAY • NOVEMBER 14 • 6PM • Gold’s Gym Lawrenceville, Mind & Body Room
Learn ALL About How to Train with an Injury:
• Learn about the 3 stages of injury: 1–Initial, 2–Recovery, 3–Functional / RTP
• Learn how to overcome mental challenges that can occur with an injury.
• Learn how to avoid getting injured.
• Get health tips on how eating right can help you heal…& more!
Get expert advice from Assistant Director of Sports Performance & Athletic Trainer Carrie Dudley, M.S., AT. You don’t have to have an injury to attend – Everyone can benefit from this insightful lecture. Q&A to follow. All are welcome!
Empower Your Mind –&- Get Back to Health. ‘See you next Thursday!
Are you struggling through your day with low energy? Are you toostressed to make healthy balanced meals for you & your family? Are you feelingfrustrated you aren’t reaching your health & wellness goals? Have diets failed you?
If you answered “Yes” to any of these questions, you need Nutritional Intervention!
Imagine feeling renewed & energized everyday!This is possible – PSSM can help!
Discover Nutritional Wellness with PSSM.
Performance Spine & Sports Medicine is a proud partner of Gold’s Gym “Extra, Extra” Wellness Series ~ designed just for you!
Join us for this FREE lecture:
THURSDAY • SEPTEMBER 26 • 6PM • Gold’s Gym Lawrenceville, Mind & Body Room
Learn ALL About Nutritional Wellness:
• Creating habits for long term weight loss • Nutritional considerations for pain & inflammation • How food sensitivities can hinder optimal health • Decoding popular diets…. Calorie counting (when, why, how) & more!
Get expert advice from Chiropractic Physicians Susann Clothier, D.C. & Michael Dougherty. Everyone can benefit from this important health topic. Bring a friend!
Empower Your Mind –&- Get Back to Health. ‘See you Thursday!
We’re holding our first Staff FITNESS CHALLENGE for the month of August! We are encouraging staff to take their workout to the next level with exercises that will challenge the mind & body. Check out our calendar above! Do you think YOU think you have what it takes? Tell us! – Log onto our Facebook page: Facebook.com/PSSMLawrenceville.
Team PSSM Needs YOU: We believe in teamwork – Help your ‘favorite’ PSSM contestant earn PSSM ‘star points’ for the big Win! You can help by simply “liking” any post they make onto our Facebook page about this Challenge. Contestants earn ‘stars’ for every online engagement they make AND every daily exercise they complete! Be a *STAR* & “root, root, root” for Team PSSM. Join the FUN!! We appreciate you!
We’s like to extend this contest to our Patients & Friends for our next challenge….with a grand prize! Will you commit to get fit? Everyone can benefit from daily exercise for a healthy body & mind. Stay tuned for our contest.
Be sure to visit our Facebook page for updates & motivation to keep you inspired.
‘Got Sciatica? Sciatica is among the most common causes of low back pain that affects millions of Americans each year. Without the proper treatment, it can quickly worsen. Our team of Chiropractic Physicians & Physical Therapists will help!
Performance Spine & Sports Medicine is a proud partner of Gold’s Gym “Extra, Extra” wellness series ~ designed just for you! Join us for this FREE lecture:
Thursday • July 11 • 6PM • Gold’s GymLawrenceville, Mind & Body Room
Learn About Sciatica:
• What does “Sciatica” really mean?
• Who is at risk for developing Sciatica?
• What are common causes, signs & symptoms of sciatic pain?
• How can chiropractic & physical therapy help in the treatment of Sciatica?
Learn MORE: Get expert advice from Susann Clothier, D.C.(Chiropractic Physician) & Our experts will answer your questions about Sciatica & speak about non-surgical treatment options immediately available. Everyone can benefit from this important health topic.
Empower your mind & learn how to eliminate your pain. ‘See you next Thursday!