As the school year kicks off, parents and students alike are busy preparing for the months ahead, and one essential item on every student’s list is a backpack. While backpacks are a convenient way to carry school supplies, they can also be a source of strain and discomfort for growing bodies.
At Bare Chiropractic, we often see young practice members who are experiencing back pain, neck pain, and posture problems due to improper backpack use. Here are some of Dr. Thomas Keogh’s best tips to start the school year off safely!
Choose the Right Backpack
There’s no end to the cute and cool backpack options available today, but the one you choose should also be important for safety. Not all backpacks are created equal, and choosing one that fits your child properly is crucial.
A backpack should be proportional to your child’s body size. It should not be wider or longer than your child’s torso, and it should sit about two inches below the shoulder blades to just below the waist.
Look for a backpack with wide, padded shoulder straps. These will help distribute the weight evenly and prevent the straps from digging into your child’s shoulders, which can cause pain and discomfort. Additionally, a backpack with multiple compartments allows for even weight distribution, which is better for your child’s back.
Pack It Light
A heavy backpack can lead to significant back, neck, and shoulder strain. The American Academy of Pediatrics recommends that a child’s backpack should weigh no more than 10-20% of their body weight.
Teach your child to pack only what they need for the day. If possible, leave unnecessary items at home or in lockers. You should also distribute the weight evenly by using all the compartments in the backpack.
Heavier items should be placed closest to the back, while lighter items can go in the front pockets. Encourage your child to regularly clean out their backpack to remove items that are no longer needed.
Wear It Correctly
How a backpack is worn is just as important as how it’s packed. Proper wearing technique can prevent strain and injury. It might be tempting to sling a backpack over one shoulder, but this can lead to uneven weight distribution and strain. Make sure your child always uses both shoulder straps to keep the weight balanced.
The shoulder straps should be adjusted so that the backpack sits high on the back, close to the shoulders. The bottom of the backpack should rest on the lower back, not on the buttocks. If the backpack has a waist strap, students should use it. This strap helps distribute some of the weight to the hips, relieving pressure on the shoulders and back.
Keep Your Child’s Back Healthy
A well-fitted, properly packed, and correctly worn backpack can make a significant difference to your child’s comfort and health throughout the school year. At Bare Chiropractic, we’re here to help you ensure that your child’s back stays strong and healthy.
If your child is experiencing any back pain or discomfort, consider scheduling a consultation with us. Let’s work together to keep their spines safe and strong as they head back to school!
Sources
Azerf, S. “Backpack Safety.” Healthy Children, 2023 Aug 15; https://www.healthychildren.org/English/safety-prevention/at-play/Pages/Backpack-Safety.aspx.
Moore, M.J., White, G.L., Moore, D.L. “Association of relative backpack weight with reported pain, pain sites, medical utilization, and lost school time in children and adolescents.” Journal of School Health, 2007; 77: 232–239. https://publications.aap.org/aapgrandrounds/article-abstract/18/1/10/86298/Backpack-Weight-How-Heavy-Is-Safe?
