NCTV Episode 118
Continuing with the series of bitesize health tip videos which can be found here on my YouTube Channel, this episode includes:-
- Back-to-school strain
- Desk-job dangers
- Smart sitting tips
- Move it or lose it
- Some surprising facts!
Transcript
If you’d prefer to read the content within, rather than watch the video, then feel free to read the transcript, as follows:-
Hello and welcome to NCTV Episode 118 which is all about Back-to-School or Back to desk-job related back pain.
Now that the summer holidays are coming to an end, normal life and routines are kicking back in. The kids will be trudging to school with backpacks that look big enough for a week’s hiking expedition, and many adults are back at the desk after a more active summer. And, no matter what your age, your back doesn’t always take too kindly to sudden changes in routine.
So, let’s start with the children. School bags are often a hidden culprit for aches and pains. If the bag is too heavy, slung over one shoulder, or hanging halfway down to their knees, it can put a lot of strain on the spine. A simple tip: keep the bag light, wear both straps, and adjust it so it sits snug and high on the back like a turtle shell.
Now, here’s something you might not know: studies show that children carrying more than 10–15% of their body weight in a backpack are at much higher risk of developing back and shoulder pain. So, if your child weighs 40kg, their bag should be no more than 4–6kg. That means those three “essential” pencil cases, two water bottles, and the entire Harry Potter box set probably need to stay at home!
Moving on to the grown-ups – September often means long hours of sitting again as you catch up on the holiday backlog, whether that’s in the office, at home, or somewhere in between. Sitting itself isn’t inherently bad, but sitting badly for too long certainly is. If you’re slouched like Quasimodo over your laptop, or perching on the edge of the sofa because it “seemed comfy at first”, it’s no wonder your back starts to protest.
To combat this, here are a few desk-friendly tips to help:
- 1) With Screen height – your eyes should naturally meet the top third of the screen so that you’re not peering down and straining your neck.
- 2) Keep your Feet flat and on the floor with your knees at about 90 degrees.
- 3) Move often – every 30 minutes, stand up, stretch, or walk around to give your spine a break.
- And 4) Mix it up – if you can, try a standing desk or take calls on the move.
Onto an interesting fact now: did you know the average person in the UK sits for over 9 hours a day? That’s longer than most of us sleep! No wonder our backs and necks have something to say about it.
So, whether you’re managing your child’s backpack or setting up your workspace, a few small adjustments now can save a lot of discomfort later. Prevention really is better than cure.
That’s it for this week’s bitesize bit to help your health flourish. So remember – lighten the load for the kids, sit smart at your desk, and don’t let those aches and pains sneak up on your spine, this September and beyond.
Bye for now!