Bryan Rollins
As you prepare your child for yet another school year, your checklist may include new gym shoes, a fresh haircut, and the perfect backpack. Even as an adult you may find yourself carrying a backpack when you pack for family vacation or even go to your workplace. What backpack you choose and how you carry it makes a world of difference to your health and safety.
“Backpacks can strain muscles and joints, cause back pain, and develop poor posture if not used properly or if they are too heavy,” says Susan A. Helms, nurse and director of injury prevention and Safe Kids at Le Bonheur Children’s Hospital.
While focusing on color, style, and popularity of the backpack, do not overlook what is most important. “You want to select a backpack that is lightweight with two wide, padded shoulder straps, a padded back, and multiple compartments to help distribute weight evenly,” Helms says. The heaviest items should be placed closest to the back.
Knowing how to wear this accessory is equally important. “We recommend that you wear it correctly using both shoulder straps that should not be too loose but allow for you to put on or take off the backpack without difficulty and for the backpack to rest on the middle of the back,” Helms says. “Sometimes we see children and adults using just one strap, which keeps the weight to one side and can lead to poor posture and strains.”
Pick up the backpack the right way. “As far as lifting, just grab it, but the best way is to gauge it before lifting, bend at the knees, and pull it up close to the body,” says Helms. “You should not load more than 10 to 15 percent of your body weight and always keep the heavy items closest to your back.” This means the recommendations are different for every child.
For example, if you weigh 50 pounds, you should have no more than 7.5 pounds in your backpack. If you weigh 80 pounds, you should have no more than 12 pounds in your backpack. A backpack that is too large or bulky can be troublesome, too. “If you have too large of a backpack, it can lead to more injuries because there is extra space, like if a student is getting on a bus and turning around or if he is moving in tight spaces, he could hit others,” Helms says.
The American Academy of Pediatrics (AAP) offers some tips on how to prevent injury when wearing a backpack, like always using both shoulder straps and tightening the straps so the pack is close to the body, two inches above the waist. They suggest that kids pack lightly and use all compartments.
“A lot of students try to carry all of their books so they do not have to go back to their locker all the time,” says Helms. But AAP stresses scheduling time to stop at the locker throughout the day. Bending using both knees and not bending over at the waist is helpful. Finally, learning back-strengthening exercises to build up the muscles can make a difference.
Some schools permit backpacks on wheels, which are great, especially when the weight of the backpack is more than it should be. Some strategies like good posture can be worked on at home. “A lot of slouching happens, so you can show your child how to sit properly in a chair and stand straight, which they often forget to do,” says Helms. “You can also get advice from a physical therapist who can help you choose the right kind for body shape and size — especially if your child has physical limitations — and can help with special adaptations and also with posture problems, treating improper backpack use, and overall fitness.”
Taking this information into account should help your child stay healthier and safer during the school year. “The common injuries of straining muscles and joints, back pain, and developing poor posture that go hand in hand with poor backpack use are treatable by physical therapists or pediatricians,” says Helms. When you stay ahead of the game and include your child in the quest for the best backpack, the spine will say thank you.
Jamie Lober, author of Pink Power (getpinkpower.com), is dedicated to providing information on women’s and pediatric health topics.