Back to School Slump: Backpack Safety
The size of textbooks and amount of homework required of children starting in younger grades has increased to an alarming amount! Large amounts of work in multiple subjects will require students to carry large and heavy books with even larger backpacks. A heavy backpack may lead to consequences such as muscle strain of the neck, shoulders or back; numbness or tingling of arms; and tripping or falling because of altered balance on stairs or in narrow hallways. Below are some ways that we can keep our developing kids from slumping under the literal weight of all that work:
What to look for when CHOOSING a backpack:
Wide, padded straps
Chest and/or waist straps
*Remember, that although a roomy backpack may seem better for those bulky text books, this means there will be more room to pack heavy things! A medium-sized bag can help prevent over-filling.
How to USE a backpack:
- Adjust the height of the shoulder straps so that the bottom of the bag falls roughly 2 inches above the waist – a backpack should fit snuggly and not hang low.
- Use both shoulder straps, hip and chest straps to help distribute weight evenly.
- Do not allow your child to carry more than 10-15% off his or her body weight. For example, if your child weighs 60 pounds, his backpack should weigh absolutely no more than 9 pounds.
- Place the heaviest items closest to the child’s back.
- Watch your child pick up the backpack off the ground and put it on. If he or she struggles to pick up up or put it on, the backpack is likely too heavy.
If you’re wondering where to start, ask your child how his/her backpack feels soon after the start of a new school year. With different work loads or a new backpack, you may need to make some adjustments to avoid pain and injury.
Red Flags: If your child is experiencing back pain/numbness or weakness in arms or legs, please call your pediatrician to determine if further follow-up is necessary.
For more information on backpack safety, please visit websites such as The National Safety Council, the American Academy of Orthopedic Surgeons, the Pediatric Orthopaedic Society of North America, Kids Health Nemours, and healthychildren.org.
Natalie Holman, PT, DPT
Physical Therapist
Tri-County Therapy
