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With the school year now underway and books and homework piling up, it’s a good time to take a quick look at how your child’s backpack fits. Doing so can help keep their back, neck, shoulders, and entire body feeling good.
Here are a few quick tips to check out to help prevent injuries and pain:
1. Wear the backpack in the center of the back.
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The pack should not extend below the low back.
2. Wear both straps over the shoulders so that the child can take the pack off and on easily and move their arms freely.
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Buying packs with adjustable straps is a good way to get the right fit and to prevent the pack from being too loose. A loose backpack increases the stress on the body.
3. The load of the pack should be no more than 10-15% of the child’s weight.
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Distribute weight properly. Place heavy items at the bottom of the pack to reduce the stress on shoulders.
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To decrease load, go through backpack and take out heavy books, supplies, or anything else the child does not need during the day.
4. If the pack has a waist belt, use it to help distribute the weight better.
5. Educate your children on how to properly wear their backpack, and why it’s important for them to keep it light.
If your child has back or neck pain that is caused or made worse by wearing a backpack, a physical therapist can help. We can help treat the pain as well as provide you with information regarding finding the best backpack for our child, instructing you in proper posture and creating a customized exercise program to meet their specific needs.
If you have any further questions or concerns regarding backpack safety, posture, or pain, contact our clinic or check out this great website and video from the American Physical Therapy Association (APTA).
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