Backpack, Desk and Screen Setup Check

Backpacks

• Two padded straps, both worn every time.
• Snug, with the pack close to the back, not hanging low.
• Heaviest books and items packed closest to the back.
• A loaded pack weighs no more than 15 percent of the child's body weight (American Academy of Pediatrics).
• Use the compartments, so the load doesn't shift.
• Lift with the legs, one strap at a time.

Desk and chair

• Feet flat on the floor, or on a footrest.
• Knees about level with the hips.
• Lower back supported by the chair or a small cushion.
• Elbows close to the body, with the keyboard and mouse at about elbow height.
• Wrists straight while typing.

Screens

• The top of the screen at or slightly below eye level.
• About an arm's length away.
• Glare checked: no bright window directly behind or in front of the screen.
• Laptops: add a separate keyboard and raise the screen when working for long stretches.

Phones and tablets

• Bring the device up toward eye level instead of dropping the head.
• Use a stand or a pillow to prop tablets for reading and video.

Breaks

• Every 20 minutes, look at something about 20 feet away for 20 seconds (the American Academy of Ophthalmology's 20-20-20 rule).
• Every 30 to 60 minutes, stand up and move for a minute or two.

Kids' homework spot

• A chair and table sized for the child, with feet supported.
• Good light on the work area.
• Screen breaks built into homework time.

At Monarch Bay Chiropractic

Questions? Call our Dana Point office at (949) 661-9777.

This is general information, not medical advice. Please talk with your own doctor about your situation.

Sources: American Academy of Pediatrics (backpack safety); OSHA computer workstation guidance; American Academy of Ophthalmology (20-20-20).