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The school bells have begun to ring once again and whether you’re ready or not the new school year is upon us. If you’re a parent the annual list of school supplies seems to grow larger every year. While you may not need the complete 120-count crayon set, every back-to-school list should include a proper fitting and supportive backpack. Regardless if you’re giving last year’s model another go-around or surprising your child with the newest, coolest backpack he or she has been begging you for; make sure it fits them properly. Backpacks are a necessary part of back to school preparation but if not fit or worn properly they can compromise the health of your child’s spine. Here are some considerations regarding proper backpack fitting for your child or yourself!
A few things to consider when buying a new backpack for your child (or yourself!):
- Make sure the backpack has wide, padded straps
- The backpack should sit at mid back level, where the back muscles are the strongest
- A waist band can provide increased support especially for students who walk to/from school or a bus stop
When filling a backpack consider:
- Backpacks should weigh no more than 10-15% of your bodyweight
- Place the heaviest objects closest to the spine
- Always wear backpacks with both straps
Considerations specific for students:
- Only take the books you need for the day, no more
- Leave books in your locker during other classes to minimize weight during the day
- If possible, consider having a second set of books for home or an online copy at home to minimize carrying a large number of books to and from school
- When picking up your backpack, remember to bend at the knees not from your back, and use both hands to pick up your backpack instead of twisting to lift with one arm
Signs your backpack doesn’t fit properly or is too heavy:
- You lean forward to carry it
- You have back fatigue or pain during or after carrying your backpack
- You struggle to get your backpack on or off
If you or your child have back or neck pain that is caused or made worse by wearing a backpack, a physical therapist can help. We can help treat underlying causes of pain as well as provide you with information regarding finding the best backpack for you or your child, instructing you in proper posture and creation of a customized exercise program to meet your specific needs.
If you’re interested in more information, click the below link to view a short video about proper backpack fitting and wearing made by the American Physical Therapy Association.
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