As the school year is about to kick off, students everywhere are gearing up with new supplies, fresh notebooks, and, of course, backpacks. While backpacks are a back-to-school staple, they can also be a source of discomfort and injury if not chosen/used properly. As a chiropractor, I’ve seen countless cases of back pain and posture problems in children and adolescents, often stemming from improper backpack use.
Here are some chiropractor-approved best practices to ensure your child’s backpack is both stylish and safe!
1. Choose the Right Backpack
Not all backpacks are created equal. Look for these features:
- Wide, Padded Shoulder Straps: Narrow straps can dig into shoulders, causing pain and restricting circulation. Wide, padded straps distribute weight more evenly.
- Padded Back: A padded back provides additional cushioning and comfort, protecting the back from sharp or hard objects inside the backpack.
- Multiple Compartments: Compartments help distribute the weight more evenly and keep items organized.
- Lightweight Material: The backpack itself should be lightweight to avoid adding unnecessary weight to your child’s load.
2. Pack it Light
A backpack should not weigh more than 10-15% of your child’s body weight (e.g. a 65lb 5th grader should have no more than 6.5lbs-9.75lbs) . Overloading can lead to back, shoulder, and neck pain. Here’s how to keep the load light:
- Prioritize Essentials: Only pack what is necessary for the day.
- Use School Lockers: Encourage your child to use their locker throughout the day to store non-essential items.
- Choose Lightweight Supplies: Opt for lightweight materials when possible, such as notebooks with fewer pages or electronic versions of textbooks.
3. Pack it Right
Proper packing is key to maintaining balance and reducing strain:
- Heavier Items First: Place heavier items closer to the back. This helps maintain a natural center of gravity.
- Distribute Evenly: Make use of all compartments to distribute the weight evenly.
- Flat and Stable: Ensure items are packed flat and won’t shift around during movement.
4. Wear it Correctly
Even the best backpack can cause issues if worn improperly. Teach your child to:
- Use BOTH Shoulder Straps: Wearing a backpack on one shoulder can cause muscle strain and imbalance. Both straps should be worn to distribute weight evenly.
- Adjust the Straps: The bottom of the backpack should rest in the curve of the lower back, not more than four inches below the waistline. Tighten the straps to achieve this fit.
- Use Waist and Chest Straps: If the backpack has them, waist and chest straps help distribute the weight more evenly across the body.
5. Monitor for Red Flags
Regularly check in with your child about how they’re feeling:
- Pain or Discomfort: If your child complains of back, neck, or shoulder pain, it’s time to reassess their backpack and its contents.
- Posture Changes: Notice if your child’s posture is changing, such as leaning forward or hunching. These can be signs the backpack is too heavy or improperly worn.
6. Teach Good Habits
Incorporate these habits into your child’s routine:
- Proper Lifting Techniques: Bend at the knees and lift with the legs, not the back, when picking up the backpack.
- Regular Breaks: Encourage your child to take breaks from carrying their backpack when possible.
- Stay Active: Regular physical activity helps strengthen the muscles needed to support the weight of a backpack.
Conclusion
Backpack safety is an often-overlooked aspect of back-to-school preparation, but it’s crucial for your child’s health and comfort. By choosing the right backpack, packing it properly, and ensuring it’s worn correctly, you can help your child avoid unnecessary pain and strain. Let’s make this school year one of healthy habits and happy spines!
Remember, these small adjustments can make a big difference in your child’s well-being. If you have any concerns about your child’s back health, don’t hesitate to reach out to our office and schedule an appointment to check your child’s spinal health!