Backpacks are one of the must-have back-to-school items for kids. But,
could they be doing more harm than good? Carrying too much weight in a
backpack or wearing it incorrectly can place added strain and cause unnecessary
pain to your child’s body. The good news is that as parents, you
can take steps to help children load and wear backpacks the correct way
to avoid health problems.
How can you tell if your child’s backpack is too heavy? Warning signs
to look out for include:
-
Difficulty putting on or taking off their backpack
-
Pain when wearing their backpack
-
Tingling or numbness in their arms or legs
-
Red
strap marks over the anterior part of their shoulders
-
Any change in side-to-side
posture while wearing their backpack
According to the
American Occupational Therapy Association (AOTA), when it comes to backpack safety the best rule of thumb is:
Pack it light and wear it right. In honor of National School Backpack Awareness Day on September 26, here
are some with helpful tips on how to properly pack and wear a backpack.
Packing a Backpack
- A backpack should never weigh more than about 10% of your child’s
body weight. For instance, a child weighing 100 pounds should never wear
a packed school backpack heavier than 10 pounds
- Pack heaviest items closest to the child’s back (the back of the pack)
- Arrange materials so they won’t slide around in a backpack
- Check what’s in your child’s backpack to and from school. Make
sure the items are necessary for that day’s activities
- If a backpack is overloaded, have your child hand carry an item or two
- Consider using a book bag on wheels if your child’s school allows it
Wearing a Backpack
- Distribute weight evenly by using both straps. Wearing a pack slung over
one shoulder can cause a child to lean to one side, curving the spine
and causing pain or discomfort
- Select a pack with well-padded shoulder straps. Shoulders and necks have
many blood vessels and nerves that can cause pain and tingling in the
neck, arms, and hands when too much pressure is applied
- Adjust the shoulder straps so that the pack fits snugly on the child’s
back. A pack that hangs loosely from the back can pull the child backwards
and strain muscles.
- Wear the waist belt if the backpack has one. This helps distribute the
pack’s weight more evenly
- The bottom of the pack should rest in the curve of the lower back. It should
never rest more than four inches below the child’s waistline
- School backpacks come in different sizes for different ages. Choose the
right size pack for your child as well as one with enough room for necessary
school items