Is Your Backpack Making the Grade? By Dr. Janna House

The Way I See It….

Is your child’s backpack making the grade? I don’t think mine was. Although it might have ranked high on the cuteness scale, it probably didn’t when it came to posture and function in London. (Good thing I see a chiropractor!)

The Science Behind It…

Too often, children don’t wear their packs correctly, increasing risk of injury to muscles and joints that can lead to severe back, neck, and shoulder pain, as well as posture problems.

Sadly, children who experience back pain are at increased risk of having back pain as adults. [1] Therefore, preventing the issue is paramount, addressing the issue is important.

If kids grunt when putting on or taking off the backpack, have red marks on their shoulders from the straps, or if they complain that their shoulders, arms or fingers are “falling asleep,” those packs might be too heavy.

But don’t fret, injury is preventable, and it is possible for kids to carry backpacks comfortably and safely.

What Action You Can Take…

1. CHECK OUT THE SHOULDER STRAPS

• Choose a backpack with two wide, padded, adjustable straps.
• Use both straps, make sure they are tight enough that the backpack fits close to the body.
• Should be fitted so that it does not hang more than 4″ below the waist.
• A waist belt on the backpack will help relieve some of the weight from the neck and shoulders.

2. LIGHTEN UP

• Make sure a loaded backpack is not more than 10-15% of your child’s body weight.

3. DISTRIBUTE THE WEIGHT

• Use multiple compartments to spread the load out evenly.
• Put the heaviest items closet to the centre of the back.

4. AVOID PACKS ON WHEELS

• Avoid packs on wheels. While this may seem like a good idea because your child won’t have to carry it, they are difficult to use on stairs and snow.

5. KEEP FIT

• Make sure your child engages in active play every day to stay strong, which will help reduce the risk of muscle strain.

6. KEEP ORGANIZED

• If your child is carrying an excessive load, help him/her get organized so he/she only brings home the books he/she needs and isn’t carrying unnecessary items.
• Encourage your child to use his/her lock or desk throughout the day, instead of carrying everything with him/her.

References and Resources…

[1] Mackenzie WG, Sampath JS, Kruse RW, Sheir-Neiss GJ. 2003. Backpacks in children. Clin Orthop Relat Res. Apr(409):78-84. DOI: 10.1097/01.blo 0000058884.03274.d9

http://www.huffingtonpost.com/2014/08/27/what-heavy-backpacks-are-doing-to-kids-bodies-_n_5700485.html

http://www.safekid.org/fr/magazine-issue/item/143-everything-you-need-to-know-about-backpack

http://www.skhs.queensu.ca/ergbio/publications/peer_review/brackley_work_2009.pdf