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.
Dr. Timothy Nelson, DC, Doctor of Chiropractic
Heritage Health
www.heritagehealth.net
(303) 694-1245
