Backpacks are a leading cause of back and shoulder pain for millions of school children across the nation. As students gear up for back to school this fall, Dr. Joel
Back pain in children, teens and young adults is not uncommon. If a child complains of neck, back or shoulder pain without a history of trauma, parents should consider that it might be because their backpack.
A recent study in Italy revealed that 60 percent of students who carried a backpack to school experienced back pain.
The Minnesota Chiropractic Association (MCA) along with the American Chiropractic Association (ACA) recommends that a backpack should not weigh more than 10 percent of a child's body weight. For example, 10 pounds maximum for a 100-pound child. This figure might vary, however, based on the child's body strength and fitness level.
A recent study in Italy revealed that 60 percent of students who carried a backpack to school experienced back pain.
The Minnesota Chiropractic Association (MCA) along with the American Chiropractic Association (ACA) recommends that a backpack should not weigh more than 10 percent of a child's body weight. For example, 10 pounds maximum for a 100-pound child. This figure might vary, however, based on the child's body strength and fitness level.
- Does the backpack have two wide, padded shoulder straps? Non-padded straps are not only uncomfortable, but can also place unnecessary pressure on the neck and shoulder muscles.
- Does your child use both straps? Lugging a heavy backpack by one strap can cause a disproportionate shift of weight to one side, leading to neck and muscle spasms, low-back pain, and poor posture.
- Are the shoulder straps adjustable? The shoulder straps should be adjustable so the backpack can be fitted to your child's body. The backpack should be evenly centered in the middle of your child's back.
- Size is important. The backpack should never be wider or longer than your child's torso, and the pack should not hang more than 4 inches below the waistline. A backpack that hangs too low increases the weight on the shoulders, causing your child to lean forward when walking.
- Does the backpack have a padded back? A padded back not only provides increased comfort, but also protects your child from being poked by sharp edges on school supplies (pencils, rulers, notebooks, etc.) inside the pack.
- Does the pack have several compartments? A backpack with individualized compartments helps position the contents most effectively. Make sure that pointy or bulky objects are packed away from the area that will rest on your child's back, and try to place the heaviest items closet to the body.
Some common safety tips to avoid backpack injuries include:
1. Wear both shoulder straps evenly to properly distribute backpack weight.
2. Get the correct size backpack for your child.
3. The backpack should not extend below the lower back. Bigger is not better.
4. Lighten the load and put the heaviest items in the backpack first keeping them the closest to the body.
5. Lift the backpack with your legs and place it on one shoulder strap at a time.
6. Do not leave backpacks on the floor to avoid someone tripping on them.
7. Choose a quality backpack that has wide well-cushioned shoulder straps with a lumbar support/padding.
Over 40 million students carry a backpack to school each day. While carrying a backpack to school every morning may seem harmless, it can cause painful back and neck problems for students who don’t pack or carry their backpacks properly. It can also lead to long-term medical problems.
Call us at 651-406-4454 for a free evaluation of your child's backpack posture!
