Phoenix Rehab Novena Clinic Launch

Dear doctors, patients and friends, we are going to launch Phoenix Rehab @ Novena tentatively on Monday, 8th January 2018 (see clinic location and details here), subject to finalizations related to renovations and pre-launch activities. There is lots more to do, including the completion and upgrading of this website, but we are very excited for this opportunity to serve you.

Update you soonest!

Phoenix Rehab Group

Print Friendly and PDF

Back Pain and Schoolbags

Back Pain and Schoolbags

Imagine the damage done to one's back and neck when you carry a heavy bag on one side of your neck and shoulder. To make matters worse, multiply that over a period of years.

That's what our children and even adults are doing for years and years, without realizing how detrimental such an action, when done over years, can be to their spine and the surrounding tissues around their spine.

Many of these children who develop back pain, develop into chronic back and neck problems in their adult years, and well into late adulthood and life, if left untreated or unmanaged.

Other risks includes back pains, chronic muscle strain, disruption and distortion of the natural "S" curve in the spine, rounding of the shoulders.

As a parent, you can help reduce the risk of back pain in your children, such as buying for your children appropriate size backpacks and ensuring that the load that they carry isn't too heavy for their body.

Back Pain and Schoolbags: Risk Factors

Some of the risk factors for back pain with backpacks/schoolbags:

  • A schoolbag that weighs more than 10 per cent of the child’s weight
  • Holding the bag in one hand by its straps
  • Carrying the bag over one shoulder
  • An incorrectly packed backpack
  • An incorrectly fitted backpack

Back Pain and Schoolbags: Buy the right kind of schoolbags

Your children needs to have a backpack, rather than a schoolbag with handles, or just a sling bag. Some things to consider include:

  • Look for a backpack endorsed by an healthcare organisation, such as the Allied Health Association of your country of residence.
  • Please don't try to save money by buying the biggest backpack you can find, and hope "they will grow into it" - it's more important for the backpack to be appropriately sized for your children 
  • Choose a backpack with a moulded frame or adjustable hip strap, so that the weight of the filled backpack will rest on your child’s pelvis instead of their shoulders and spine.
  • The shoulder straps needs to be adjustable, and the back of the backpack padded for comfort.
  • For ease of packing, the backpack should have a few separate different compartments (for different groups of items)
  • Canvas backpacks are always lighter than leather ones.
  • Children are pretty fashion-conscious and vulnerable to peer pressure, so please take your child with you when buying their bags. You see, if the bag you chose is not hip or cool, your child may compensate for it by carrying the backpack in a more cool way, such as over one shoulder.

 Back Pain and Schoolbags: Pack the backpack correctly

Suggestions include:

  • The backpack should weigh less than 10 per cent of your child’s body weight – for example, a child of 40 kg should carry less than 4 kg in their backpack. Ideally, the child in this example should only carry around 2–3 kg of books.
  • Pack the heaviest items sclosest to the child’s back. This will help to bring the center of gravity closer to the child and decrease risk of muscle strain in the back.
  • Make sure that items are secure and they don't move around as the child move - this will prevent unnecessary balance throw-offs and decrease risk of injuries from loss of balance

Correct lifting and carrying techniques

Suggestions include:

  • The bottom of the backpack needs to be above your child's waist - it shouldn't be slung low at their buttocks
  • Backpacks that are fitted correctly will follow the shape of the child’s back, rather than hang off their shoulders.
  • Your child should be able to lift the backpack with a straight back, using their thigh muscles. Slip an arm through one shoulder strap, and then the other.
  • If your child has to lean over to hold up the weight of the bag, then either their backpack is too heavy, incorrectly fitted or wrongly packed.
  • Make sure your child understands that carrying the backpack over one shoulder will result in back pain.

Read "Back Pain In Children" to understand more about possible risk of back pain in children and adolescents

Return to Urbanrehab: Physiotherapy & Rehab Solutions from our Back Pain and Schoolbags page

Back to Top

Our Physio & Rehab Expertise

Phoenix Rehab Group works with specialist physiotherapists and specialist rehab therapists who are highly trained, qualified, experienced and passionate to provide high level of expert care to our patients.

Areas of specialization

  • physiotherapy: back and neck (spine), sports, shoulder, hip, knee, ankle
  • hand therapy: forearm, wrist, hand and fingers
  • podiatrist: leg, calf, ankle, foot and toes
  • read more on our specializations here

All our therapists are fully insured and registered with Allied Health Professions Council (AHPC) and Traditional Chinese Medicine Board (TCM). See our entire team here by location and specialization.

Initially, our specialist physiotherapists will carry out a thorough assessment, helping them to select the most appropriate treatment to help you recover. They then provide expert treatment for your pain as well as prescribing specific exercises to reduce your risk of re-injury and giving you a long term solution.

To call for inquiries or appointments, please contact us at:

SMS/Call/Whatsapp: 96402670


Tell A Friend About Us

We appreciate you as a patient and want you to know that the #1 way we grow as a clinic is through word of mouth referrals from valued patients like yourself.

We do not rely on advertising - instead, we prefer and appreciate the goodwill and positive reinforcement from patients.

When you have the opportunity, please take the time to tell your family, friends and physicians about the positive results and experience you have had in our clinic.

Thank you so much, and stay healthy!

Please Call/SMS/WhatsApp to
xx, thanks!


We are a wholly Singapore Private Limited group of licensed physiotherapists, hand therapists, podiatrists, chiropractors, sports massage therapists, clinical pilates practitioners and TCM physicians practicing in our scope of rehabilitation and its areas of specializations.

As listed in our website are the list of services we provide our clients as referred by their medical doctors or by self referrals/word of mouth, but you can also make an appointment without seeing any doctors (that being said, if you do need a referral to a specialist orthopedic surgeon or sports GP, we will recommend you too as value added service at no additional costs to you).

The range of rehabilitation results vary from patients to patients, depending on a variety of factors and reasons such as severity of condition, genetics, gender and age. However, we will still deliver the best evidence-based-practice of physiotherapy, hand therapy, TCM, sports training and deep tissue release therapy that we can deliver (we are proud to say that we try our best to only engage the most experienced and specialist therapists - which makes a big difference in clinical outcomes).

The information available on this site is for educational purposes only, if you need a full professional advise on physiotherapy, hand therapy and occupational therapy, please schedule an appointment with us by contacting our staff by Call/SMS/WhatsApp at xx or email, thanks!




You can also text or WhatsApp and we will call you back too =)


Physio, Rehab &  Insurance

Your physio, hand therapy and rehab with us may be covered under your medical insurance or cashless - find out more here.


Acupuncture TCM
Balance Physiotherapy
Biomechanics Physiotherapy
Chest Physiotherapy
Clinical Massage Physiotherapy
Clinical Pilates
Cold Therapy Physio
Complementary Physiotherapy
Cupping TCM
Deep Tissue Massage
Desensitisation Physiotherapy
Electrotherapy Physio
Ergonomics Physiotherapy
Exercise Physiotherapy
Gua Sha TCM
Falls Prevention Physiotherapy
Hand Physiotherapy
Heat Physiotherapy
Home Physiotherapy
Ice Physiotherapy
Interferential Physiotherapy
Manipulation Physiotherapy
Muscle Stimulation Physio
Musician Physiotherapy
Stroke/Neuro Physiotherapy
Orthopedic Physiotherapy
Hand Splinting Physiotherapy
Pain Management TCM
Pain Relief Physiotherapy
Post Amputee Physiotherapy
Post Surgery Physiotherapy
Postural Physiotherapy
Re-Education Physiotherapy
Physiotherapy Singapore
Relaxation Physiotherapy
Sonophoresis Physiotherapy
Splinting Physiotherapy
Sports Physiotherapy Massage
Physiotherapy Stress Relief
Swelling Physiotherapy
TENS Physiotherapy
Tension Headaches Physiotherapy
Thermal Physiotherapy
Traction Back Physiotherapy
Trigger Point Physiotherapy
Ultrasound Physiotherapy
Wax Heat Physiotherapy


Finally I know what I have, my pain decreased and now I'm back to work!

Regional Sales Manager

OMG. The pain levels in my hands have dropped dramatically, about 60-70%


Read more testimonials