Protect Little Backs from Big Strains
How to Be Smart About Backpacks
The new school year has begun, and parents around the globe are helping their child fill their backpacks with all their fresh new school materials- books, supplies, lunchboxes, and perhaps even sports gear. While backpacks are a convenient way to haul all of these items to and from school, when kids carry them incorrectly– or load them too heavily– back, neck and shoulder pain can begin all too early for our young ones. For pediatric therapists and parents alike, promoting healthy backpacks and choosing the appropriate kinds of backpacks are essential in protecting children’s developing bodies and preventing long-term issues.
As any pediatric physical therapist will tell you, children’s bones, muscles and joints are still growing and the last thing a parent wants to do is inhibit this growth. When a backpack is too heavy or is worn improperly, it can cause a child to lean forward, round their shoulders or arch their back unnaturally. Over time, these postural changes can lead to back pain, muscle fatigue or even changes in gait. Add these to the postural neck changes of kids who are constantly scrolling on their phones and it becomes quite concerning! If straps press on nerves or restrict circulation, some children may even experience tingling or numbness in their arms. However, proper backpack use is a simple but effective way to reduce these risks.
It may be tempting to simply purchase the backpack on sale or the one that showcases your child’s favorite movie character, but the largest priority needs to be choosing a backpack that supports healthy positioning. To do so, the following features are required:
- Two wide, padded shoulder straps to distribute weight easily.
- A padded back panel for comfort and protection from any sharp objects inside.
- Multiple compartments to help balance contents.
- A waist or chest strap to shift weight from the shoulders to the hips and torso.
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While rolling backs can be a good alternative from an ergonomic standpoint, they are less practical for stairs or crowded hallways and may also go against school policy.
The American Academy of Pediatrics recommends that a child’s backpack weigh no more than 10-15% of their body weight. For a 60-pound child, this means that the backpack should weigh no more than 6-9 pounds. This can be a difficult percentage to achieve, especially due to electronics and large textbooks that can easily tip the scale, so teach your child the importance of the following:
- Pack only what is necessary for the day.
- Use lockers, cubbies or desks to store extra items when possible.
- Place the heaviest objects closest to the back panel.
- Evenly distribute smaller items across compartments.
- Carry a lunchbox separately to help reduce the overall weight of the pack
Just as it’s important to jettison all unneeded items and to be wise about placement is proper positioning of the backpack while the child is wearing it. Always do a “backpack try-on” prior to the start of school and ideally every morning before walking out the door, and reiterate to your child the following guidelines:
- Always use both shoulder straps– wearing just one strap causes uneven strain.
- Adjust straps so the pack sits snugly against the back, not hanging loosely.
- Position the bottom of the backpack at or just above the waistline (not below the hips).
- Use the waist or chest strap if available for extra stability.
Make backpack safety a part of your back-to-school routine each year. Your child’s growing bodies will be better protected, and you’ll provide an early awareness of the importance of posture. Check your child’s backpack weight weekly, and show them how to lift it properly by bending at the knees instead of the waist. If your child receives physical therapy, send their backpack with them to a session and have their PT provide input.
With these small yet often overlooked steps, your child can head into the school year without unnecessary strain and can learn the art of ergonomics. Here’s hoping the 90’s trend of one-strapping a backpack never comes back!
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