Saanichton Physical Therapy Blog

Prevent Pain with proper Backpacks

Prevent Pain with proper Backpacks

Tips for Proper Use of Backpacks

 

Backpacks are a popular and practical way for children and teenagers to carry schoolbooks and supplies. They are designed to distribute the weight of the load among some of the body’s strongest muscles. When used correctly, backpacks can be a good way to carry the necessities of the school day.

Backpacks that are too heavy or are worn incorrectly can cause problems for children and teenagers. Improperly used backpacks may injure muscles and joints. This can lead to severe back, neck, and shoulder pain, as well as posture problems.

Although they are linked to posture problems, heavy backpacks do not cause scoliosis. Scoliosis is a sideways curve of the spine that often shows up in children during adolescence.

The following guidelines can help your family use backpacks safely.

 

Choosing the Right Backpack

When choosing a backpack, look for one that is appropriate for the size of your child. In addition, look for some of the following features:

  • Wide, padded shoulder straps
  • Two shoulder straps
  • Padded back
  • Waist strap
  • Lightweight backpack
  • Rolling backpack

Injury Prevention

To prevent injury when using a backpack, do the following:

  • Always use both shoulder straps to keep the weight of the backpack better distributed across the child’s back
  • Tighten the straps to keep the load closer to the back
  • Pack light: Kids should carry no more than 15 to 20% of their body weight
  • Organize the items: pack heavier things low and towards the center
  • Remove items if the backpack is too heavy: carry only those items that are required for the day, and if possible, leave unnecessary books at home or school
  • Lift properly by bending at the knees when picking up a backpack
  • Build muscle strength

Tips for Parents

  • Encourage your child or teenager to tell you about numbness, tingling, or discomfort in the arms or legs which may indicate poor backpack fit or too much weight being carried.
  • Watch your child put on or take off the backpack to see if it is a struggle. If the backpack seems too heavy for the child, have them remove some of the books and carry them in their arms to ease load on the back.
  • Do not ignore any back pain in a child or teenager.
  • Talk to the school about lightening the load. Team up with other parents to encourage changes.
  • Be sure the school allows students to stop at their lockers throughout the day to drop off or exchange heavier books.
  • If your child has back pain that does not improve, consider buying a second set of textbooks to keep at home.

 

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