Back to school is an exciting time for kids and parents. New clothes, new school supplies and new backpacks. Backpacks are a time-tested, handy way to carry books, lunches, running shoes and other items.
You’ve probably noticed your child’s backpack is starting to get heavier now that they are in full learning mode, which typically means increasing workloads and homework. Too often, heavier backpacks = potential back pain.
While many factors can contribute to back pain — like poor posture and prolonged inactivity — a heavy backpack can make things worse — worsen posture and increase muscle soreness, shoulder pain, numbness and tingling.
Here are some things to keep in mind for safe backpack use:
- A backpack that is too heavy or worn incorrectly (over one shoulder only) can strain muscles and joints and cause pain.
- When full, your child’s backpack should not weigh more than 10-15% of their body weight. (To figure out this range, take your child’s weight, ie. 60 lbs, and multiply it by 0.15. So, 60 x 0.15 = 9 lbs. Your child’s bag shouldn’t be more than 9 lbs.)
- Encourage your child to wear both shoulder straps of the backpack. Wide, padded straps are preferable to reduce pressure and distribute the load.
- Backpacks with a waist strap can help to distribute the load better.
- Adjust the straps so that the pack lies high on the back and is not hanging down or sagging.
- Keep the load balanced by placing heavier items in the large compartment closer to the body.
Remember, good posture can also help prevent aches and strains in our muscles and joints.
- Sit or stand to your full height, bringing shoulders gently back, belly slightly in without holding your breath and chin lightly in. We can’t stay this way all of the time but it’s important to keep retuning to our full posture throughout the day.
- When seated for prolonged periods, it is important to use a supportive chair. Make sure to sit with your back firmly against the seat back, getting the chair to do some of the work for you.
- Even the most ideal posture needs to be changed periodically as that can cause muscles to cramp and joints to be strained. Avoid prolonged positions by taking breaks, doing some stretches or switching up tasks every so often.
