Back to school means back to lunging large heavy backpacks back and forth from school. If you’re a parent who thinks backpacks have become heavier over the years then you're not alone! The American Academy of Orthopaedic Surgeons conducted a study in the United States that involved evaluating the backpacks of 345 students aged 11 to 15. They found that 64% of the students carried backpacks exceeding 15% of their body weight, which could lead to increased stress on the spine. The study emphasized the importance of educating students, parents, and teachers about proper backpack use.
PROBLEMS A HEAVY BACKPACK CAN CAUSE:
The heavy weight of a backpack can cause your child to flex forward or arch their back in order to compensate for the additional posterior weight. Many kids carry their backpacks on just one shoulder which can cause your child to laterally lean to one side. All of this can lead to upper and lower back pain, shoulder and neck straining and poor posture.
If your child is leaning forward to support the backpack, then it is safe to say it is too heavy for them. A good rule of thumb is that the backpack should not exceed 15% of your child’s total body weight. So if your child weighs 100 pounds then the backpack should not be more than 15 pounds.
WHAT TO LOOK FOR IN A BACKPACK:
- SIZE: Make sure the backpack is the right size for your child’s stature and needs. Bigger is not better! The backpack should be proportionate to your child’s height.
- PADDING: Additional padding in the shoulder straps and back help to increase comfort. Also look for wider shoulder straps. Thin straps can dig into the shoulder and cause numbness or tingling.
- COMPARTMENTS: Additional compartments for smaller items can help distribute the weight throughout the backpack.
- CHEST AND WAIST BELT: Belts and straps help redistribute the weight of the backpack more evenly across the body.
WHAT SHOULD KIDS BE DOING:
- Carry backpack appropriately: Your child should always carry the backpack on both shoulders. By using both straps the weight of the backpack (or load) is distributed onto both shoulders. The straps on the backpack should be tightened so that the backpack fits closely to the body. The backpack should not hang to the buttocks. It should rest in the center of the back.
- Lighten the load (whenever possible): Encourage your young student to utilize the lockers at school and only bring home what they need for that night. Hand carry heavy textbooks if the backpack starts to get too heavy.
- Pack backpack properly: You should place heavy textbooks closest to the center of the back. Smaller items should be placed in different compartments throughout the backpack to help distribute the load evenly.
Reinforcing healthy habits can go a long way in preventing low back pain in your child.
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