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Your Child’s Backpack: Choose Smart, Use Smart

Backpack Wearing and Health

As your children prepare for returning to school, you may be trying to decide what kind of backpack to buy for your child. In this case, “one size” does NOT fit all. So how should you choose? To make an informed decision, parents need to understand how a backpack can affect a child’s posture. When carrying a heavy backpack, a child may compensate by bending forward at the hips and/or arching the back. This increases the compressive forces on the spine and may cause pain symptoms in the neck, shoulders, and back. Kids who carry their backpacks over one shoulder (which is very common) typically lean to one side to offset the load. This also places increased strain on the neck, shoulders, and back. Younger children are at higher risk for injury since they may carry loads that are heavier in relation to their body weight.

To reduce these risks, look for a backpack with these features:

  • Lightweight material such as canvas (avoid leather) with strong stitching.
  • Wide, padded, and contoured shoulder straps to distribute the weight better.
  • A padded back for comfort.
  • A waist belt to distribute weight evenly across the back, waist, and hips.
  • Multiple compartments to help pack items more evenly.

Tips for using the backpack:

  • Pack as lightly as possible. Weight of backpack (with books, etc.) should not exceed 10-15% of child’s body weight.
  • Always use BOTH shoulder straps and waist belt if available.
  • Tighten shoulder straps so backpack fits closely to body and rests in the curve of lower back.
  • Make use of all the different compartments, putting heavier textbooks closest to the body and center of the back.

Despite your best efforts, you still may notice that your child: leans forward to carry the backpack, has difficulty getting the backpack on or off, or complains of pain symptoms. If you have questions or concerns, contact the therapy team at ProActive Physical Therapy and Sports Medicine for help.

 

About the Author - Jon

Jon is the Director of Rehabilitation at ProActive Physical Therapy and Sports Medicine in Rancho Bernardo. He graduated with a Master of Science in Physical Therapy from the University of Miami in 1997. Jon has been practicing outpatient orthopaedic physical therapy for the past 25+ years. In 2003, he became board certified as an Orthopaedic Clinical Specialist (OCS). Jon has extensive experience with manual therapy, treating various types of orthopaedic injuries, and working with patients of all ages. He joined the ProActive family in 2008 and has helped ProActive Physical Therapy become one of the premier therapy providers in San Diego. Jon also volunteers his time and knowledge at the athletic training department of Poway High School. When he is not assisting patients or athletes, Jon enjoys spending time with his wife, two children, family, and friends. He is an avid sports fan who enthusiastically supports the Miami Hurricanes and San Diego Padres.