Usually we are thinking and talking about backpacks at the beginning of the school year. But, now that we are mid way into the school year, our kids may be complaining about the weight of their backpacks. Of course they need to use their back pack everyday and generally they are good at distributing the heavy load across their strong back and shoulder muscles. But we should be also be aware that overly stressing the back with a heavy backpack could strain the back, neck, or shoulders and cause back pain in our children. A heavy weight carried in backpacks can:
- Distort the natural curves in the middle and lower back, causing muscle strain and irritation to the spine joints and the rib cage
- Lead to forward rounding of the shoulders
- Cause kids to lean forward, reducing balance and making it easier to fall
- Pull on the neck muscles, contributing to headache, shoulder pain, low back pain, and/or neck and arm pain.
The back will compensate for any load applied to it for an extended period of time. Habitually carrying a backpack over one shoulder will make muscles strain to compensate for the uneven weight. Kids need to then lean to the opposite side, stressing the middle back, ribs, and lower back more on one side than the other. This type of muscle imbalance can cause muscle strain, muscle spasm, and back pain in the short term. It could possibly speed the development of back problems later in life, if not corrected.
Recent medical research is showing carrying heavy backpacks, or carrying them in a way that strains the back, is a frequent cause of back pain in children and adolescents. This back pain is short term and is alleviated with a short period of rest or reduced activity. Any type of back pain that persists is uncommon and should be evaluated by a medical professional. Research is also showing there is no evidence that structural spinal deformity can result from backpack use. . And there is little chance a child will be permanently injured by carrying a heavy backpack.
With that being said, using common sense and considering these guidelines can help avoid this type of back pain in our children. There are several things to consider:
First, look for backpack design features that help reduce the chance of back pain:
- Lightweight material (canvas as opposed to leather)
- Two padded, wide (2-inches), adjustable shoulder straps on the backpack
- Padded back
- Individualized compartments
- Hip strap or waist belt to redistribute the weight of the backpack from the shoulders and back to the pelvis
- Wheels, so the backpack can be pulled rather than carried
- Consider using a separate bag for laptops or other heavier electronic items
Next, we as parents should teach our children how to properly load and wear their backpack to avoid back pain:
- Always use both shoulder straps and wear their backpack on the back rather than over one shoulder
- Pack heaviest objects into the backpack first so they are carried lower and closest to the body.
- Fill compartments so that the load is evenly distributed throughout the backpack and items do not shift during movement.
- Adjust the straps to fit the backpack snugly to the body, holding the bottom of the backpack 2 inches above the waist and keeping the top just below the base of the skull. They should not carry their backpack low near the buttocks.
- Lift their backpack by using the leg muscles and keeping it close to their body, not by bending over with arms extended.
- Do not lean forward when walking. If they can’t avoid this, there is too much weight in their backpack.
We should also stay aware and watch the weight carried in our children’s backpacks to help reduce back pain:
- If your child complains of discomfort, reduce the weight in their backpack immediately.
- The American Physical Therapy Association suggests keeping a back pack weight limit at 15-20 percent of your child’s body weight.
- Coach your child to carry only those books needed in the backpack, leaving unnecessary items at home and making frequent trips to his/her locker during the day.
- Train your child to clean out their backpack at least once a week.
Finally, we can become ProActive parents with these helpful tips:
- Ask your child if he/she feel any back aches or pain.
- Help your child choose the smallest backpack that will meet his/her needs.
- Talk to teachers about how to minimize the need for children to transport heavy books back and forth daily in their backpacks; keep one set of books in the classroom for daily work while leaving heavy books at home; make photocopies of homework chapters and assignments that are easily carried.
- Attend PTA meetings and discuss any proposal by school administrators to remove lockers or to reduce time between classes making it difficult to store unneeded books and materials.
Our kids cannot avoid using their backpacks, but hopefully these tips will help make using their backpacks less painful.
*******Written with the help of Spine-health