Now that we are well into the school year, many of our kids are coming home with full, heavy backpacks. Some kids will complain about carrying such a heavy load, others accept it as a part of school life. There are several things you can do to ensure your child is safely using their backpack and help prevent long-term injury.

In 2001 more than 7,000 emergency room visits were related to backpacks and book bags. Another study showed that 6 out of 10 student’s ages 9 to 20 reported some back pain related to heavy backpacks.

Traditional backpacks are designed to distribute the weight among some of the body's strongest muscles, the back and abdominal muscles. However, many of today's trendy sling packs or using a backpack incorrectly can cause severe muscle and joint damage, which can lead to severe back, neck and shoulder pain as well as poor posture.

The American Academy of Pediatrics recommends parents look for these things when choosing a backpack:

• A lightweight pack that doesn't add a lot of weight to the pack. An example would be using a canvas pack rather than a leather one.

• Ensure that the backpack has two wide, padded shoulder straps.

• A padded back.

• A waist strap.

• Multiple compartments to more evenly distribute weight.

Backpacks should be worn with the straps tightened – enough for the backpack to fit closely to the body and be about 2 inches above the waist. The pack should rest in the curve of the lower back, never more than 4 inches below the waistline. Most chiropractors and physical therapists recommend that kids carry no more than 10% to 15% of their body weight in their backpacks.

Have your kids weigh their backpacks on your bathroom scale and compute the body percentage. For example, if your child weighs 80 pounds, the backpack should be no heavier than 12 pounds. A 150 pound person should have no more than a 23 pound pack.

Help your kids use their backpacks wisely

Help them lighten their load by encouraging your child to leave books they don't need in their lockers. Encourage them to use their lockers throughout the day instead of carrying their entire day’s worth of books in the backpack to all their classes.

You can also teach children to lift their backpack properly to avoid back injuries. As with any heavy weighted object, they should bend at the knees and grab the pack with both hands to lift to their shoulders.

Many backpacks today have several compartments – use all of them to help distribute weight throughout the pack. Teach kids to put heavier items, such as textbooks, close to the center of the pack and closest to their back (the back of the pack). Try to arrange items so they don't slide around in the pack.

Finally, encourage your child to use both shoulder straps rather than one. Wearing the pack over one shoulder can cause the child to lean to one side, curving the spine and causing pain or discomfort. The leaning can also lead to poor posture.

Preventing backpack injury

Injury may occur over time. Pay attention to your child's complaints. Notice if your child:

• Struggles to get the backpack on or off

• Complains of back or shoulder pain

• Leans forward to carry the backpack

• Complains of back pain, numbness, or weakness in the arms or legs

• Has red marks on their shoulders

There are also several stretches you can do to strengthen muscles both before and after carrying a backpack all day.

 

If your child complains of back pain or numbness or weakness in the arms or legs, consult your chiropractor or physical therapist.

About Heritage Health
Heritage Health is a full-service healthcare facility specializing in the prevention and treatment of both workplace and day-to-day injuries. Our multi-disciplinary practice consists of chiropractic care, physical therapy, acupuncture, and massage therapy. Contact us today at 303-694-1245 to schedule an appointment if you are experiencing any of these painful symptoms.