Aching backs and shoulders? Tingling arms? Weakened muscles? Stooped posture? Does your child have these symptoms after wearing a heavy school backpack? Carrying too much weight in a pack or wearing it the wrong way can lead to pain and strain. Parents can take steps to help children load and wear backpacks the correct way to avoid health problems. Backpack Strategies For Parents & Students Therapists Offer Backpack Safety Tips
ackpack Safety Tips • Check what your child carries to school and brings home. Make sure the items are necessary for the day’s activities. Loading the Backpack: • A child’s backpack should weigh no more than about 10% of his or her body weight. This means a student weighing 100 pounds shouldn’t wear a loaded school backpack heavier than about 10 pounds. • Load heaviest items closest to the child’s back (the back of the pack). • Arrange books and materials so they won’t slide around in the backpack.
WRONG WRONG Load too heavy Load too heavy
CORRECT • If the backpack is too heavy or tightly packed, your child can hand carry a book or other item outside the pack. • If the backpack is too heavy on a regular basis, consider using book bag on wheels if your child’s school allows it. Wearing the Backpack: • Distribute weight evenly by using both straps. Wearing a pack slung over one shoulder can cause a child to lean to one side, curving the spine and c using pain or discomfort. both shoulders Wear both straps Use of one strap causes one side of the body to bear the weight of the wearing 2 shoulder straps, the weight of the backpack is better distribu Wear the backpack over the strongest mid-back muscles Pay close attention to the way the backpack is positioned on the back. evenly in the middle of the back. Shoulder straps should be adjusted to put on and take off the backpack without difficulty and allow free move Straps should not be too loose, and the backpack should not extend b Lighten the load Keep the load at 10%-15% or less of the child’s body weight. Carry onl are required for the day. Organize the contents of the backpack by pla items closest to the back. Some students have 2 sets of books, so as carry the heavy books to and from school. How a Physical Therapist Can Help A physical therapist can help you choose a proper backpack and fit it s child. Children come in all shapes and sizes, and some have physical l require special adaptations. Additionally, a physical therapist can help i problems, correct muscle imbalances, and treat pain that can result fro backpack use. Physical therapists can also design individualized fitne help children get strong and stay strong—and carry their own loads! WRONG CORRECT Load too heavy Load no more than 10%-15% of body weight es one side of the body to bear the weight of the backpack. By raps, the weight of the backpack is better distributed. over the strongest mid-back muscles the way the backpack is p sitione on the back. It should rest f the back. Shoulder straps should be adjusted to allow the child to e backpack without difficulty and allow free movement of the arms. too loose, and the backpack should not extend below the low back. • Select a pack with well-padded shoulder straps. Shoulders and necks have many blood vessels and nerves that can cause pain and tingling in the neck, arms, and hands when too much pressure is applied. • Adjust the shoulder straps so that the pack fits s ugly on the child’s back. A pac that hangs loosely from the back can pull the child backwards and strain muscles. • Wear the waist belt if the backpack has one. This helps distribute the pack’s weight more evenly. • The bottom of the ack should rest in the curve f the lower back. It should never rest more than four inches below the child’s waistline. • School backp cks come in different sizes for different ages. Choose e right size p ck for your child as well as one with enough room for necessary school items. • Only put items in your backpack that you need for the day. RIGHT Load no more than 10-15% of body weight traps on COR oulder Wide, padded straps on Load of bo
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