'OHANA BRIEFS
The pain of heavy books

Students might be proud of the heavy load of courses they are carrying but if they're bringing that load home with them, there is a potential problem: back pain.

A too-heavy backpack or book bag also can contribute to poor posture and misalignment of the spine, says Michael Sena, co-owner of Energy Training Center, a personal training facility in Chicago, and adviser to Relax the Back, a manufacturer of ergonomically correct products.

The first sign of a problem is pain, according to Sena, but if children don't speak up, parents can examine their child to see if one shoulder appears lower than the other or if the child is tilting his body. Sena recommends seeing a doctor if there appears to be any misalignment.

To prevent problems before they happen, Sena says children can strengthen their back and stomach muscles by exercising twice a week:

• Back extensions. Lie on the floor face down with arms at the side, keeping the face slightly off the floor. Contract the back muscles by lifting both legs while lifting the upper body off the floor, creating a "banana shape." Hold position for three to five seconds. Repeat 10 to 12 times.
• "Superman" lifts. Lie down on the floor face down with both arms above the head, with palms facing down and knuckles up. Lift arms, chest and shoulders while also lifting legs. Hold the position for three to five seconds. Repeat 10 to 12 times.

His other healthy-back tips include wearing both shoulder straps of a backpack, and switching hands or shoulders regularly when carrying a tote bag.

Sleepover fun never ends

The lights rarely go out at a girls' sleepover party, but just in case someone hits the switch, Chronicle Books has published "The Sleepover Journal," which comes with a light pen to keep the fun going.

The diary-style book includes suggested activities, shopping lists and a guest book for friends to sign. To help keep the crowd happy and fully charged up, there are recipes for such sweet treats as fruit pizza with a cookie-dough crust, nachos and monster-size cookies.

The morning after a successful sleepover, however, can be a little dreary thanks to a lack of sleep and uncooperative hair. The book suggests ways to end the party on a high note:

• Pick out a funny video and eat breakfast in sleeping bags gathered around the television.
• Make an outside picnic breakfast. Include muffins or bagels, fruit, juice, milk, granola bars and hard-boiled eggs.
• Make pancakes or waffles in crazy shapes that are jazzed up with frozen blueberries, sliced bananas, nuts or even chocolate chips.
• Call for cleanup time about 30 minutes before pickup time. Put on some music that will get everyone going as they pack up their clothes and roll up their sleeping bags.