Back to School Means Backpack Safety!

Young children are suffering from back pain much earlier than previous generations, and the use of heavy backpacks is a contributing factor. Heavy packs can cause a child to hyperextend, or arch, his or her back, or lean the neck and trunk forward to compensate for the weight of the bag. These postures can stress the muscles in the neck and back, increasing the risk of injury and fatigue. The natural curves in the middle and lower back can become distorted, which can cause irritation to the spine joints and the rib cage. A rounding of the shoulders could also result if a back has to compensate for a heavy load.

Wearing a backpack on one shoulder may cause a child to lean to one side in order to compensate for the extra weight. The middle back, ribs and lower back can become stressed on the side of the body opposite of where the backpack is placed. Carrying the pack on one shoulder may also cause upper back pain and a strain in the shoulders and neck.

There are methods for preventing posture problems and other conditions associated with toting a heavy backpack. The first is to limit the weight of the backpack. Many physicians feel that backpack loads become a health problem when they reach 20 pounds or more. The American Physical Therapy Association recommends that children carry backpacks of no more than 15 percent of their body weight - less than that is even better. For example, a child weighing 50 pounds should carry no more than 7.5 pounds in their backpack; children weighing 100 pounds should carry no more than 15 pounds on their back; and children and adolescents weighing 150 pounds should not carry more than 22.5 pounds.

It is important to start with a lightweight backpack that will not add much weight to the load carried inside. The width should not be greater than that of the child's torso. Two wide, padded shoulder straps are important in helping the child carry the pack without pain. Look for shoulder straps that are at least two inches wide. In addition, a waist strap can distribute the weight of a heavy backpack more evenly. A padded back protects against sharp edges on objects inside the pack.

Most importantly, encourage your child to tell you about any pain or discomfort caused by a heavy backpack. If you find that your child is struggling to get his backpack on or off, has back pain, has to lean forward to carry his bag, or has numbness or weakness in the arms and legs, it is important to schedule and appointment with our office as soon as possible.