Backpack safety facts

An ill-fitting pack can lead to poor posture and back pain. We normally do not think of children suffering from aches and pains, so when your child hurts like an adult it is alarming.

What was reported as the the first upright MRI study to research typical school backpack loads in children found the following results.*

• Typical school backpack loads significantly compressed lumbar disc heights in children.
• Typical school backpack loads significantly increased lumbar asymmetry.
• Children reported significant increases in back pain associated with backpack loads.

While this research has limitations, it is an interesting look into what happens to the spine when carrying a backpack. Other studies have shown that of children who reported back pain, 34% limited their activity due to the pain, 14% use medication for pain relief, and 82% believed their backpacks either caused or worsened their pain.

Keys for preschool: The pack should be light and easy to handle. Usually children in this group only carry a few things. Think of what your child actually needs everyday, this way they are not overloaded with too many items.

Keys for elementary school: In this age group they are starting to carry small books and loose papers, along with lunch and perhaps after school items. Ideally, you want something with pockets and dividers, and a separate section for smaller items….and washable!

How to load your backpack:

• Loaded backpacks 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 your 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
• 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 don’t need. Remember, you can do everything else perfectly, but if their pack is 50% of their body weight it’s still going to be a problem.

Warning signs:

• You notice your child is leaning forward at the neck or waist
• Struggling to carry pack, or needing to take breaks
• Upper back pain or headaches
• Numbness in hands or shoulders when carrying the backpack.

Rolling packs are also a great option, just make sure the handle is long enough that your child isn’t bent backwards or stooping when walking with the pack.

 

Questions? Just ask! You are always welcome to stop in the office if you would like help adjusting a backpack to fit your child.

Lone Star Chiropractic

2990 Richmond Ave Suite 116

Houston, Texas 77098