Patient Success Spotlight
Back To School Tips: Backpack Safety 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 backpack 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 WRONG CORRECT Load too heavy Load nomore than 10%-15% of bodyweight • 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 backpack). Wearing the backpack: • Distribute weight evenly by using both straps. Wearing a backpack slung over one shoulder can cause a child to lean to one side, curving the spine and causing pain or discomfort. • Select a backpack 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 backpack fits snugly on the child’s back. A backpack that hangs loosely from the back can pull the child backwards and strain muscles.
Physical Therapists Offer Backpack SafetyTips
WRONG
CORRECT
Strap on one shoulder Wide, padded strapson
of bodyweight
both shoulders
to avoid health problems. Loading the backpack: Wearboth straps Use of one strap causesone side of the body tobear theweightof thebackpack.By wearing 2 shoulder straps, theweight of thebackpack is better distributed. Wear thebackpackover the strongestmid-backmuscles Pay close attention to theway the backpack ispositionedon th back. It should rest evenly in themiddle of the back.Shoulder straps should be adjusted toallow the child to put onand take off the backpackwithout difficultyand allow freemovement of the arms. Straps should not be too loose, and thebackpack should not extendbelow the lowback. Lighten the load Keep the load at10%-15% or lessof the child’s bodyweight.Carryonly those items that are required for theday.Organize the cont ntsof thebackpack bypla ing theheaviest items closest to theback.Some students have2 sets of books, soas not to have to carry theheavybooks toand from school. How aPhysicalTherapistCanHelp A physical therapist canhelp you choose a proper backpack and fit it specifically to your child.Children come in all shapes and sizes, and some have physical limitations that require special adaptations.Additionally, a physical therapist canhelp improve posture problems, correctmuscle imbalances, and treatpain that can result from improper backpack use. Physical therapists canalso design individualized fitness programs to help childrenget strongand stay strong—and carry theirown loads!
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“They personalize exercises to fit ones needs, abilities, and lifestyle.” “I have been working with Silver Creek for rehabilitation of two total knee replacements. They are extremely talented and intuitive professionals. Their knowledge of the body and ability to work with it are remarkable. They personalize exercises to fit ones needs, abilities, and lifestyle. I wholeheartedly recommend Silver Creek Physical Therapy!” - P.B.
Find aphysical therapist in your area atwww.moveforwardpt.com
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