Prevent Back Pain by Packing it Light and Wearing it Right!

You need only watch how students struggle while they walk with an overloaded backpack to understand the potential health risks to their backs and spines. Hauling heavy backpacks on a continual basis can cause stress to the growing spinal column, which could lead to a lifetime of pain and health problems.To prevent back and neck pain from an overloaded backpack it is important to recognize the correct way to choose, pack, lift, and carry a backpack.

1. Choose a backpack that is proportionate to body size and not larger than what is needed. The top of the backpack should not extend higher than the top of the shoulder, and the bottom should not fall below the top of the hipbone.

2. Select a backpack made of lightweight material (vinyl or canvas instead of leather).

3. The shoulder straps should be at least two inches wide, adjustable, and padded. Ensure that they do not cut into or fit too snugly around the arms and arm pits. Poorly designed shoulder straps can dig deep into the muscles and cause pain.

4. A backpack should have a padded back for added protection and comfort.

5. A hip strap or waist belt is essential as this effectively helps to redistribute as much as 50 to 70 per cent of the weight off the shoulders and spine onto the pelvis, equalizing the strain on the
bones, joints, and muscles.

6. Choose a backpack that has several individual pockets instead of one large compartment, this will help to distribute the weight evenly and keep contents from shifting.
7. Explore other backpack options such as one with wheels and a pull handle for easy rolling.

1. Backpacks should never exceed 15 per cent of a child’s body weight (i.e.: a 90-pound child should not carry more than 14 pounds in a backpack). For elementary school children try to keep the weight in their packs below 10 per cent of their body weight.

2. Ensure the weight is evenly distributed in the backpack.

3. Pack the heaviest items closest to the body, this reduces the strain as the weight is closer to the body’s own centre of gravity.

4. Don’t overload the backpack; only carry the items that are needed.

5. Pack the odd-shaped items on the outside, so they don’t dig into the back.

6. Remember to always “Pack it light, wear it right!”

Chiropractor named as Honourary Chair of Easter Seals Regatta

July 17, 2014

From: NLCA
Subject: Local Chiropractor named Honourary Chair of Easter Seals Regatta.

Dr. Randy Follett DC has been named the honourary chair of the 24th annual Easter Seals Regatta which will take place on Saturday July 26th, 2014 at the Royal Newfoundland Yacht Club. Dr. Follett has a longstanding history of community service in the region and was honoured in 2012 with both the Citizen of the Year in Paradise and the Newfoundland and Labrador Chiropractic Association’s Chiropractor of the Year Award. Dr. Follett also co-founded the food bank solution Basics for Babies NL, which ensures local food banks have on-the-shelf nutrition for infants and toddlers. His Basics for Babies NL has been endorsed by the Salvation Army and the Salvation Army has adopted the program as part of its food bank efforts in Paradise and CBS.

In referencing Dr. Follett’s commitment to helping others, Dr. Darrell Wade, Executive Director and CEO of the NL Chiropractic Association noted “We are very fortunate to have chiropractors like Dr. Follett in this province. His tireless dedication to patient care, his community and the less fortunate is something that we all should emulate. He is a true humanitarian”

“It is truly humbling to be named honourary chair of an event that is so important to the lives of children with disabilities in this province” said Dr. Follett. “The true heroes behind this event however are the boaters that volunteer their time to take the children out on the bay for the day and those that participate in the race. While we hope to raise $25,000 this year to support Easter Seals programs, the joy that this event brings to the children is immeasurable. We can’t thank the volunteers enough”

For more information on this event please contact Melissa Keough, Easter Seals Event/Campaign Co-ordinator at 709-754-1399 Ext 230 or by email @
About the Newfoundland and Labrador Chiropractic Association
The Newfoundland and Labrador Chiropractic Association (NLCA) is the organization responsible for representing Newfoundland and Labrador’s 65 licensed doctors of chiropractic. The NLCA advocates on behalf of members and their patients to advance the quality and accessibility of chiropractic care in Newfoundland and Labrador, and to improve the effectiveness and efficiency of the healthcare system. For more information on the NLCA or for a referral to a doctor of chiropractic, please visit

For further information, contact the NLCA office at or:

Dr. Darrell J Wade DC
Executive Director/CEO
Newfoundland and Labrador Chiropractic Association
120 Torbay Road Suite W285
T.709.739.7762 F.709.739.7703

Re-elected NLCA President Determined to Reduce Barriers to Chiropractic Care

During its recent annual general meeting, the membership of the Newfoundland and Labrador Chiropractic Association (NLCA) confirmed Dr. Linda Slaney as their President for a third term.

Slaney, who has served as NLCA President since being elected in 2012, is a practicing chiropractor in St. John’s and a graduate of Memorial University (B.Kin (Hons)) and Canadian Memorial Chiropractic College.

“We all need to be doing more to reduce the burden of low back pain and other musculoskeletal conditions” said Slaney. “Musculoskeletal conditions are now the leading cause of disability in societyand second only after the common cold as a cause of missed days from work. To think that many Newfoundlanders and Labradoreans still don’t have access to the expertise of a chiropractor because of financial barriers is very concerning.” In referencing the vision of the NLCA to remove barriers to access Slaney reported “As an association, we are moving forward with initiatives to provide access for some of the poorest in our society. However, much more needs to be done to manage the low back pain epidemic in this province.”

Dr. Darrell Wade, Executive Director and CEO went on to say, “In the upcoming year, we look forward to the opportunity to work together with our provincial government in helping those who suffer from back pain get the care they need. We know that 25% of Newfoundlanders face significant financial barriers, preventing many patients from receiving needed chiropractic care. We believe this warrants serious discussion.”

Also at the meeting, recognition was given to members for their outstanding service to the profession. Dr. Jeff Marshall was named Chiropractor of the Year for his service to the profession and community and Dr. Donald Vance was presented with the inaugural Honourary Life Patron Award in acknowledgement of his years of dedication to the chiropractic profession in NL. Dr. Carl Eustace, Immediate Past President, stated “It was quite fitting to recognize Dr. Vance for his contributions this year as it marks the 30th anniversary of both the NLCA and Dr. Vance’s inauguration as the first president of the NLCA in 1984.”