Backpack Safety – familydoctor.org

Live Well Nation July 5, 2023

0 360 2 minutes read

Children carry a lot in their backpacks: homework, books, lunch, jackets, sports equipment. But fully loaded backpacks come with risks. Backpacks that are not used correctly or that are too heavy can injure your child. Spinal damage, as well as back and shoulder pain, headaches, and even a change in the way they walk can be caused by heavy backpacks.

Many children carry more than they should in their backpacks. They should not carry more than 10% of their own body weight. For example, if your child weighs 80 pounds, their backpack should not weigh more than 8 pounds. Use your bathroom scale to weigh your child’s backpack when it is completely full.

Path to better health

When you buy a backpack for your child, take it with you. Let your child try on the backpacks. Make sure the backpack is not wider than your child’s body. Also make sure it doesn’t hang more than 4 inches below the waist. These guidelines will help ensure that the backpack is not too large.

Also look for a backpack with these elements:

Two wide, padded shoulder straps
padded back
Belt that fastens around the waist
Multiple compartments to distribute the weight.
Made of lightweight material

Once your child starts using the backpack, there are many steps you can take to make sure your child doesn’t carry too much in it.

Always make sure your child carries his backpack with a strap over both shoulders, rather than just carrying it over one shoulder. This ensures that the weight is distributed evenly, putting less stress on your muscles and joints.
Tighten the shoulder and waist straps so they are snug against the body.
Make sure the backpack rests in the middle of your child’s back. This places the backpack on the strongest muscles of the back and abdomen. Encourage your child to bring only what is necessary to school.
Put the heaviest items in the bottom of the bag.
Teach your child how to safely lift a heavy backpack. Your child should bend the knees and lift with the legs. This protects the back and shoulders.

Things to consider

Keep a close eye on your child and how he carries a backpack. The backpack may be too heavy if:

Your child complains of pain or numbness in the back or shoulders.
You see red markings on the shoulders.
You notice that your child is stooped or stooped

If the backpack is very heavy, take everything out of it to see what is inside. Consider whether any of the items can be left at home or at school and not carried in the backpack. Encourage your child to make frequent stops at his locker at school.

Questions for your doctor

How can I treat my child’s pain already caused by a heavy backpack?
Are wheeled backpacks a good idea?

Resources

American Academy of Orthopedic Surgeons: Backpack Safety

National Safety Council: Backpack Safety: Time to Lighten the Load

This information provides a general overview and may not apply to everyone. Talk to your family doctor to find out if this information applies to you and for more information on this topic.