Children and Backpacks!

It's back to school time and to make sure my younger patients are protecting their skeletons, here are a few lines about how to choose backpacks.  These guidelines will help protect our children's skeletons:

1.  MAKE SURE THAT THE WEIGHT OF THE BACKPACK DOESN'T EXCEED 10% OF YOUR CHILD'S WEIGHT!!  This is the most important rule to follow.  So for a 100 pound child, their backpack weight shouldn't exceed 10 pounds, a 50 pound child's backpack shouldn't weigh more than 5 pounds.  A heavier backpack causes the child to bend forward to help distribute the extra weight on their back rather than on their shoulders by the straps.

2.  The backpack should never hang more than four inches below the waistline.  A backpack that hangs too low increases the weight on the shoulders, causing your child to lean forward when walking.  

3. A backpack with individualized compartments helps in positioning 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. 

4. Bigger isn't better!  The more room there is in a backpack, the more your child will carry - and the heavier the backpack will be.

5.  Urge your child to wear both shoulder straps!!  Lugging the backpack around by one strap can cause the disproportionate shift of weight to one side, leading to neck and muscle spasms, as well as low back pain.

6.  Wide, padded straps are very important.  Non-padded slender straps are uncomfortable, and can dig into your child's shoulders.   

7.  Buy a backpack with adjustable shoulder straps so that it will fit your child properly.  Straps that are too loose can cause the backpack to dangle uncomfortably and cause spinal misalignment and pain. 

8.  If the backpack is still too heavy, talk to your child's teacher.  Ask if your child could leave the heaviest books at school, and bring home only lighter hand-out materials or workbooks.  Better yet, ask if the heavier books are available on CD! 

9.  Rollerpacks (backpacks on wheels) have become very popular in recent years.  Only use these with children who are not physically able to carry a backpack.  Most school districts have begun banning the use of rollerpacks because they clutter hallways, resulting in dangerous trips and falls. 

If your child complains of back pain during backpack use, apply the guidelines above.  If it persists, seek care from a chiropractor!