Backpacks come in all colors, fabrics, shapes and sizes. They help kids express their own personality and a sense of style. When used properly, they’re incredibly handy. But backpacks can also strain muscles and joints and may cause back pain if they’re too heavy or not used correctly.
What Problems Can Backpacks Cause?
Kids can have backaches and back pain from carrying around the weight of books, school supplies, and personal items. A general recommendation is that kids carry no more than 5% to 10% of their body weight in their packs. But many carry a lot more than that!
For example: If your child weighs 100 lbs their backpack should weigh NO MORE than 10 lbs.
The weight can pull a child backward, making them bend forward at the hips or arch the back to stay steady. This unnatural position can lead to shoulder, neck, and back pain.
Kids who wear their backpacks over just one shoulder (as many do), because they think it looks better or just feels easier — 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. Improper backpack use can also lead to bad posture.
Also, backpacks with tight, narrow straps that dig into the shoulders can cause tingling, numbness, and weakness in the arms and hands.
The placement of a backpack is crucial for maintaining good posture and preventing discomfort, especially for children. When kids wear their backpacks too low (allowing it to dangle more than four inches below the waist) it can lead to spinal misalignment, incorrect posture, and even pain. To avoid these issues, it’s important to adjust the straps so that the backpack sits snugly against the back and remains at waist level or slightly above. This ensures even weight distribution and reduces the strain on the shoulders and lower back. Encouraging proper backpack placement can help children stay comfortable and maintain a healthy spine as they grow.
Other safety issues to consider:
- Kids who carry large packs often aren’t aware of how much space the packs take up and can hit others with their backpacks when turning around or moving through tight spaces, such as the aisles of a school bus.
- Students can be injured if they trip over large packs or a pack falls on them.
- Carrying a heavy backpack changes the way kids walk and puts them at risk of falling, particularly on stairs or other places where a backpack puts a student off balance.
What Should I Look for in a Backpack?
Follow these tips to choose the right backpack:
- Get a lightweight pack: When choosing a backpack for your child, it’s essential to consider the weight of the material to prevent unnecessary strain on their shoulders and back. Leather backpacks, while durable and stylish, tend to be heavier than other options. Canvas backpacks, on the other hand, offer a lighter alternative without sacrificing durability.
Additionally, look for backpacks with
- 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 spread the weight more evenly across the body.
- multiple compartments: These help spread the weight throughout the pack.
This can make a significant difference in ensuring your child’s comfort and health as they carry their school essentials daily.
Rolling backpacks, which resemble small overhead luggage bags, can be a lifesaver for students who carry heavy loads. They help distribute weight more evenly, reducing stress on the back and shoulders.
However, they come with their own set of challenges. Navigating stairs or snowy paths can be cumbersome, and their bulkiness can pose a tripping hazard in crowded school hallways. It’s essential to check with the school administration before investing in a rolling backpack, as many institutions have restrictions or outright bans on them due to these safety concerns. Balancing convenience with practicality and safety is key when selecting the right backpack.
What Can Kids Do?
To help kids prevent injury when using a backpack, they should:
Lighten the load:
- No matter how well-designed the backpack, less weight is always better. Use the bathroom scale to check that a pack isn’t over 5% to 10% of your child’s body weight. For example, a child who weighs 100 pounds shouldn’t carry a backpack that weighs more than 5 to 10 pounds.
- 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 carry unnecessary items that can add extra weight to a backpack.
- Encourage kids to bring home only the books needed for homework or studying each night.
- Use all of the backpack’s compartments, putting heavier items, such as textbooks, closest to the center of the back.
Use and pick up the backpack properly:
- Make sure kids use both shoulder straps. Bags that are hung over the shoulder or across the chest — or that only have one strap — aren’t as effective at distributing the weight as bags with two wide shoulder straps, and can strain muscles.
- 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 or past it.
- 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.
What Can Parents Do?
Involving other parents and your child’s school in solving students’ backpack burdens might help to lessen kids’ loads. Some ways the school can get involved include:
- giving students more time between classes to use lockers
- using paperback books or online editions for students to access
- adding school education programs about safe backpack use
- putting some of the child’s curriculum online, when possible
You may need to adjust your kids’ backpacks and/or reduce how much they carry if they:
- struggle to get the backpack on or off
- have back pain
- lean forward to carry the backpack
If your child is experiencing back pain, numbness, or weakness in their arms or legs, it’s important to seek professional attention promptly. These symptoms could indicate underlying issues that require professional evaluation and treatment. It is important to identify the cause and determining the best course of action to alleviate your child’s discomfort and prevent potential complications. Your child’s health and well-being are our top priority.
At New Journey Chiropractic, we specialize in this drug-free, neurologically focused approach to healthcare for the entire family. To learn more about our practice and how we can support your family’s well-being, please reach out to us!
We are here to help you take charge of your family’s health and prioritize neurological health, setting the stage for a lifetime of resilience in your children. Our team is here to support you every step of the way. If you have questions about New Journey Chiropractic or are ready to schedule a consultation, don’t hesitate to reach out to us today!