Backpacks 101: Lighten the Load

With school back in session, it's likely you're repeatedly moving your child's backpack after he or she drops it at the door.  If that's the case, does it feel like it contains 40 pounds of rocks?  Maybe you've noticed your child struggling to put it on, bending forward while carrying it, or complaining of tingling or numbness.  If you've been concerned about the effects that extra weight might have on your child's still-growing body, your instincts are spot on.

When a heavy backpack is incorrectly placed on the shoulders, the weight's force can pull a child backward and, to compensate, the child might bend forward at the hips or arch the back. This can make the spine compress unnaturally, leading to shoulder, neck, and back pain.  Additionally, kids who wear their backpacks over just one shoulder may end up leaning to one side to offset the extra weight. They might develop lower and upper back pain and strain their shoulders and neck.

While we wait for solutions like digital textbooks to become widespread, here are several things you can do to lighten your child's load:

• Less weight is always better.  Use the bathroom scale to check that a pack isn't over 10% to 15% of your child's body weight (for example, the backpack of a child who weighs 80 pounds shouldn't weigh more than 8 to 12 pounds).  
• Make sure kids use both shoulder straps and tighten the straps enough for the backpack to fit closely to the body. The pack should rest evenly in the middle of the back and not sag down to the buttocks. 
• Encourage kids to use their locker or desk often throughout the day instead of carrying the entire day's worth of books in the backpack.  Make sure kids don't tote unnecessary items — laptops, cellphones, and video games can add extra pounds to a pack.  
• Encourage kids to bring home only the books needed for homework or studying each night.
• Picking up the backpack the right way can help kids avoid back injuries. As with any heavy weight, they should bend at the knees and grab the pack with both hands when lifting a backpack to the shoulders.
• Use all of the backpack's compartments, putting heavier items, such as textbooks, closest to the center of the back.

When selecting a backpack, look for:

• a lightweight pack: get one that doesn't add a lot of weight to your child's load; for example, leather packs look cool, but they weigh more than canvas backpacks
• the correct size: never wider or longer than your child's torso and never hanging more than 4 inches below the waist
• two wide, padded shoulder straps: straps that are too narrow can dig into shoulders
• a padded back: it not only provides increased comfort, but also protects kids from being poked by sharp objects or edges (pencils, rulers, notebooks, etc.) inside the pack
• a waist belt: this helps to distribute the weight more evenly across the body
• multiple compartments: to help distribute the weight throughout the pack.

What About Backpacks on Wheels?  They are so common these days, they're almost cool. But, the ACA is not giving them a strong endorsement.  Rolling backpacks should be used "cautiously and on a limited basis by only those students who are not physically able to carry a backpack," the ACA website reads. Why? They clutter school corridors, replacing a potential back injury hazard with a tripping hazard.

Despite their potential problems, backpacks are great when used properly.  Just remember: a roomy backpack may seem like a good idea, but the more space there is to fill, the more likely your child will fill it.  Help your child determine what is absolutely necessary to carry. If it's not essential, leave it at home.  Also, make sure your child uses both straps when carrying the backpack. Most importantly, If your child has back pain or numbness or weakness in the arms or legs, please don't ignore the symptoms.  Call us today...as always, we are here to help!

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