Daily Preparedness

It is the time of year when the call of new yellow pencils, notebooks, pens, erasers and a long laundry list of supplies is haunting your mind as you prepare for the return of the school year. Nearly everyone returning to school will include in their shopping list a backpack. For most students, the foremost criteria for choosing a backpack is how attractive, ‘in’ or ‘cool’ the backpack looks. But, it is becomingly increasingly common for students (and not just students) of all ages to incur a variety of injuries, pain and damage due to improperly designed, fitted, loaded and carried backpacks. How do you choose and use a backpack so that it is a help not a hindrance? And what added items should you include to promote a safe school year?

First, let’s go shopping!

• Don’t fail to look at sporting goods and outdoor outfitters (such as LL Bean) for high quality, durable and well made backpacks. A few extra dollars now and a bit of care along the way may prove your best investment.
• If you are carrying a laptop or netbook, be certain that the backpack has, or will hold, a protective sleeve for your electronics.
• Choose a backpack with wide, padded and adjustable straps. Be certain that the wearer can adjust the pack so that the majority of the weight is carried along the back of the shoulder line.

• If the pack is going to weigh more than a few pounds (less than 7% of the wearer’s weight), choose a backpack with a waist belt which will help equalize the pressure on the spine, shoulders and neck.
• Purchase or add reflective tape so that the wearer is more easily seen in the dark.
• Look for a backpack with easy to reach pockets, especially for small items that the wearer may want to access without taking off the backpack.
• An ergonomically designed backpack will conform the proper alignment of the spine.

Now that you have purchased a great, back-saving backpack, let’s pack it up!

• Do not fill the backpack to more than 15% of the wearer’s body weight.
• Keep identifying information inside the backpack. If the design is a common one and you want to easily identify your backpack, personalize it with a charm, patch or other identifier that does not include your name or other personal information.
• Distribute items so that the weight is evenly distributed. Falls occur frequently when backpack wearers are ‘out of balance’ due to shifting or unevenly distributed loads
• Be certain to include an ID card in the backpack. Include name, emergency contact info, important health information, etc. Place this card INSIDE the backpack where it is not easily seen.
• Pack sharp objects, even sharpened pencils, where they will not weaken the fabric or seams.
• Periodically clean out the backpack and be certain you are not carrying items you do not need.
• For YOUNG CHILDREN, you might want to have a specially marked pocket for papers you need to read, sign, etc.
• Older students, if allowed, might carry a small power bar, granola bar or other ‘emergency food’, water & a tiny flashlight. College students and commuters may want to carry water, a bit of money in small bills, a small flashlight and necessary medications.

You are packed up and ready to go…time to lift and carry that backpack properly!

• Learn to pick up your backpack as you would any heavy object. Bend your knees and lift with your legs, not your back.
• Do not ’sling’ your backpack onto your back. It is not good for you and you may hit someone behind or beside you!
• Carefully put on one shoulder strap on at a time. Be certain the straps are adjusted so that the majority of the weight is on your upper back—just below the shoulder line. It may look cool to have your backpack slung low on your back, but you are causing harm to yourself!
• If you have to stoop over with the weight of the backpack in order to carry it, that backpack is TOO heavy!
• NEVER NEVER carry your backpack on one shoulder. Doing so not only causes your spine to be at an unnatural angle, you may unevenly develop muscles in your shoulders and chest. This uneven distribution of muscle mass can become unsightly AND pull other parts of your body out of whack.
• Carrying your backpack on your front is not better for your back than carrying it on the back. Either way, the backpack needs to be aligned, packed and carried appropriately.
• Fasten the waist buckle, especially if the backpack is 15% of your body weight! Let your entire torso share in carrying the load.
• While carrying your backpack, walk with good posture! Stand up straight with your shoulders back.
• If someone should grab your backpack, immediately ask them to stop. Injuries occur when friends or others jokingly add their own weight to that of your backpack.
• If at all possible, remove the backpack near a surface about table level. With your back to the table, remove one shoulder strap at a time and lower the backpack down your back to the table.
• When you get home, keep your backpack off of kitchen counters or other surfaces where food is prepared or served.

The essence of provident living is to always live today while preparing for whatever tomorrow brings. Preventing, rather than treating, injuries is the best way to be prepared everyday!

Comment from a physician: The really sad part is the failure rate for back surgeries. I’ve seen a lot of patients with multiple surgeries, no relief from the pain, and even some who got worse after the surgery. There’s even a specific diagnostic code for ‘failed back surgery’ cause it’s that common. Good advice to review!

Tim

For thousands and thousands of young adults, the end of summer heralds the beginning of their life as a college student. Whether you are a student or the parent of a student, take a few minutes to think through and prepare for this important and challenging time of life. In addition to tuition, housing, books and challenge of potentially living independently for the first time in their lives, college bound students should also consider a few ‘provident pointers’ of their own:

• Cell phone: Everyone seems to have one and they can be a true life line. Before purchasing a new phone or plan, be certain that the phone is usable/has coverage on the college campus. It is often wise to include the student’s phone in the family plan so that the student can call family members frequently.
• Banking: Open accounts that are convenient for the student and possibly the parents. Every student should be familiar with ATM safety and the safe guarding of personal information. A small personal shredder is a wise investment.
• Medical care: Find out now if your family health insurance covers the student away from home. Before signing up for student health insurance, be certain to read the fine print. Students might want to signing a medical power of attorney naming granting both parents the right to speak to medical providers concerning their care. Without such paperwork, providers are not legally allowed to discuss the student’s condition with anyone. Students should have a written copy of their medical history and current medications. For any ongoing medical issue, locate a physician near the college campus that will provide continuity of care.
• Personal safety. Many young adults are still in the ‘invincible’ phase of life. Others are trusting or believe that if they are headed to a religiously oriented school ‘all is well’. Review the importance of personal safety, including your photo & personal identity! Be self-confident, but aware. “The Gift Of Fear” is great pre-college reading for everyone.  Shred documents with personal information, safeguard belongings and avoid leaving expensive items unprotected. Be cautious about what you post online–never give your real name, make of car, schedule, school name, dorm name, etc. Predators will watch social networking sites and gather such information. Be smart!!
• Cars. If taking a car to school, be certain that their is adequate and well lit parking available. Obtain necessary parking permits, insurance coverage, a spare key, documents and emergency supplies for the car. Never overload a car or loan it to friends.
• Be space conscious. When planning what to take to that first dorm room, be certain that you know the capacity of the room! If possible, coordinate what will be brought with future room mates. Most dorm rooms are sadly lacking in space!
• Emergency preparedness. Pack a mini-72 hour kit for your dorm room. Be certain to have some well hidden cash, power bars, water, first aid supplies and basic medications.
• Debt. Remember that loans must be paid back. Review the true cost of credit and to limit their use student loans to absolutely necessary EDUCATIONAL expenses. Many college students are flooded with credit card offers and find themselves graduating with staggering debt loads.
• Life Skills. Every student should know the basics of laundry, healthy eating, financial record keeping, smart shopping, cooking, first aid and cleaning before heading off to college.
• Textbooks. Before shelling out a small fortune for textbooks, check carefully for used books. Check online sources for cheaper books–the savings can be substantial. Keep receipts for all books you purchase in case you drop a class! Keep your books in good condition and sell them back at the first opportunity (or sell them privately).
• Hand Washing & Health. Get in the habit of washing your hands often and well. This is your best defense about a wide variety of ailments. Take good care of your body–get enough sleep, eat well and sleep an adequate amount.
• Conflict. Learn how to peacefully resolve conflict–whether it is with your room mate, study group, classmates or friends.
• Stay connected. Stay connected with your family, life long friends and church. Though college is a time to begin ‘adult life,’ the anchors that have kept you steady are a source of strength, guidance and wisdom that you will need more than ever.

The college years are exciting and challenging. Good decisions, wise planning and some self-discipline will pave the way for success now and in the future!