Avoid Backpack Injuries
Posted on July 29, 2015 by Kathryn Haynes DC , One of Thousands of Health and Fitness Coaches on Noomii.
It’s back to school time. Which means it is also backpack time for students. Below is some information and important tips for parents, teachers and
Help Children Avoid Backpack Injuries
It’s back to school time. Which means it is also backpack time for students. Below is some information and important tips for parents, teachers and students to help with proper backpack use.
Parents can help by being aware of posture and signs of improper use.
Proper posture: Looking at your child from the side, their ear should be over their shoulders, shoulders over their hips, and hips over their ankles.
Signs that the backpack is too heavy:
Change in posture when wearing the backpack
Struggling when putting on or taking off the backpack
Pain when wearing the backpack
Tingling or numbness
Red marks
Headaches
Neck pain
Back pain
Teachers can help prepare backpack materials.
Overloaded backpacks used by children have received a lot of attention from parents, doctors, school administrators and the media in the past several years.
The American Academy of Pediatrics recommends that a child’s backpack should weigh no more than 10 to 20 percent of the child’s body weight. This figure may vary, however, depending on the child’s body strength and fitness.
Teachers might be able to guide students as to which books & materials are needed for each day’s assignments. This might lighten the backpack load.
Students can help themselves by wearing and using backpacks properly
Lighten the load
A heavy backpack forces the wearer to bend forward. Choose to carry only those items that are required for the day. Each night remove articles that can be left at home. When organizing the contents of the backpack, distribute the weight evenly. Place the heaviest items on the bottom to keep the weight off of the shoulders and maintain better posture.
Wear both straps
Use of one strap shifts the weight to one side, causing muscle spasms and lower back pain. This is true even with one-strap backpacks that cross the body. By wearing two shoulder straps, the weight of the backpack is better distributed and it will help a child’s posture.
Younger children may be especially at risk for backpack-related injuries because they’re smaller and may carry loads that are heavier in proportion to their body weight.
Wear the backpack over the strongest mid-back muscles
The size of the backpack should match the size of the child. It is also important to pay close attention to the way the backpack is positioned on the back. Shoulder straps should be adjusted to allow the child to put on and take off the backpack without difficulty and allow free movement of the arms. Make sure that the straps are not too loose and that the backpack does not extend below the low back.
Use proper lifting techniques
Bend at the knees and use your legs to lift the backpack, placing one shoulder strap on at a time.
When choosing a backpack:
As practical as backpacks are, they can strain muscles and joints and may cause back pain if they’re too heavy or are used incorrectly. When worn correctly, the weight in a backpack is evenly distributed across the body, and shoulder and neck injuries are less common than if someone carried a briefcase or purse.
Here’s how to help kids find the right backpack.
1. Make sure it is the appropriate size for your child. The bottom should not extend below the low back.
2. A padded back reduces pressure on the back, shoulders and under arm regions, and enhances comfort.
3. Thick, padded shoulder straps reduce stress on the shoulders. The straps should not leave red marks.
4. Hip and chest belts transfer some of the backpack weight from the back and shoulders to the hips and torso.
5. Multiple compartments better distribute the weight in the backpack, keep items secure, and ease access to the contents.
6. Look for compression straps on the sides or bottom of the backpack. Tighten side straps to stabilize the articles and compress the contents so that the items are as close to the back as possible.
7. Reflective material enhances visibility of the child to drivers at
If you have any questions regarding backpacks or to receive a Free Backpack Fitting call us today! (423) 265-2225
Yours in good health,
- Kathryn Haynes, D.C.
Kathryn@chattanoogachiropractor.com
