Physical Therapists Offer Backpack Safety Tips
Physical Therapists Offer Backpack Safety Tips
WRONG
WRONG
CORRECT
CORRECT
WRONG
WRONG
CORRECT
CORRECT
Strap on one shoulder
Strap on one shoulder
Wide, padded stra s on
Wide, padded straps on
Load too heavy
Load too heavy
Load no more tha 10%-15%
Load no more than 10%-
of body weight
both shoulders
of body weight
of body weight
both shoulders
of body weight
BACKPACK STRATEGIES FOR PARENTS AND STUDENTS ! Wear both straps Use of one strap causes one side of the body to bear the weight of the backpack. By wea ing 2 shoulder straps, the weight of the backpack is better dis ibuted. Wear both straps Use of one strap causes one ide f the body to bear the weight of the backpack. By wearing 2 shoulder st aps, th weight of the backp ck s b tter istrib ted.
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• 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 snugly on the child’s back. A pack 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 pack should rest in the curve of the lower back. It should never rest more than four inches below the child’s waistline. Lighten the load Keep the load at 10%-15% or less of the child’s body weight. Carry only those items t are required for the day. Organize the contents of the backp ck by placing the heavie items closest to the back. Some students have 2 sets of books, so as not to have to carry the heavy books to and from school. Lighten the load Keep the load at 10%-15% or less of th child’s body w ight. Carry only those items tha are required for the ay. Organize the contents of the backpack by l ing the heaviest items clos st to th back. Some students hav 2 sets of books, so as not to have t carry the heavy books to and from scho l. Choose the right size pack for your child as well as one with enough room for necessary school items. • Only put items in your How a Physical Therapist Can Help A physical therapist can help you choose a proper backpack and fit it specifically to yo child. Children come in all shapes and sizes, and some have physical limitations that require special adaptations. Additio ally, a physical therapist can help improve postur problems, correct muscle imbalances, and treat pain that can result from improper backpack use. Physical therapists can also design individualized fitness programs to help children get strong and stay strong—and carry their own loads! How a Physical Ther pist C n Help A physical t erapist can help you choose a pr p r back ack nd fit it specifically to your child. Children come i all shapes and sizes, and me have physical limitations th require special adaptations. Additionally, a physic l therapist can help improve postur problems, correct muscle i balances, nd treat pain that ca result from impr per backpack use. Phy ical therapi ts ca also design in ividualized fitness programs t help children get strong and stay strong—and carry heir own loads! • School backpacks come in different s i zes for d i f ferent a g e s . Wear the backpack over the strongest mid-back muscles Pay close attention to the way the backpack is positioned on the back. It should rest evenly in the middle of the back. Shoulder straps should be adjusted to all w the child put on and take off the backpack without difficulty nd allow free ovement of the arm Straps should not be too loose, and the backpack should not extend below the low ba Wear the b ckpack over the st onge t mid-back mus les Pay close ttention to the way b ckpack is positioned on th back. It should rest evenly in th middle of the back. Shoulder straps sho be djusted to llow he child to put on and ake off the backpack without difficulty and low free m vement of the rms. Straps should not be too loose, and the backpack should not exte d b low the lo back.
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. 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. • Check what your child carries to school and brings home. Make sure the items are necessary for the day’s activities. • 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 a 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 causing pain or discomfort. ! !
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backpack that you need for the day.
Find a physical therapist in your area at www.moveforwardpt.com
Find a physical therapist in your area at www.moveforwardpt.com
GET BACK TO PT AND GET BACK TO FEELING GREAT! CONTACT US TODAY! CALL US AT 215.997.9898 OR VISIT US AT TOTALPERFORMANCEPT.COM
Learn more by visiting our website at TotalPerformancePT.com or schedule your consultation today by calling 215.997.9898 !
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