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Backpack Safety

Backpack Safety: How to pick a backpack and fitting it to your child.

Backpack Safety
Minimize the risk of injury
Child with heavy backpack
It’s back to school time! Every year parents ask me about backpacks. There are so many styles and options it can be difficult to choose the right one for your child.
An ill-fitting pack can lead to poor posture and back pain. But it’s not just about pain, we also need to consider the long term consequences of carrying heavy packs. MRI studies have shown that typical school backpack loads significantly compress lumbar discs, caused asymmetry in the spine and increased pain.
When choosing a backpack, look for:
  • Nice wide padded shoulder straps and padded backing
  • Lumbar support
  • A waist belt
  • Multiple compartments
  • Lightweight
How to load your backpack
  • When filled, a backpack should weigh no more than 10-15% of the child’s body weight
  • Distribute the weight properly; load heavier items closest to the back
How to wear you backpack
  • Wear both shoulder straps. Wearing only one strap makes you twist your back and causes abnormal shoulder height.
  • Tighten straps until snug, but not tight that it causes redness or cuts into the arms
  • Use the stabilizing waist strap
  • Take the backpack off when standing for a long time
  • Take only what is necessary and avoid packing it with extras they do not need. Remember, you can do everything else perfectly, but if their pack is 50% of their body weight it’s going to cause problems.
Warning signs
  • You notice your child is leaning forward at the neck or waist
  • Struggling to carry the backpack, or needing to take breaks
  • Upper back pain or headaches
  • Numbness in hands or shoulders

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