Weighing in on Backpack Safety

It’s summer and time to prepare for the upcoming school year. One of the most important physical decisions you and your child will make is the selection of a backpack.

Numerous studies have looked at children from age seven through high school and the weight of their backpacks. Overall, 33% of students polled reported some back symptoms, and nearly all reported relief upon shedding the backpack when arriving home. Most California schools have purchased a second set of books in lieu of lockers so that backpacks are limited in weight. Even so, we have all seen kids with backpacks stuffed to the gills, resting so heavily that the child is bent over in order to carry the pack.

Both the American Physical Therapy Association (APTA) and the American Occupational Therapy Association suggest a maximum pack weight of only 15% of body weight. For a first or second-grader that only weighs 70 pounds, this would limit the backpack to a total weight of 10.5 pounds. More important than math is observing your child and his or her posture when carrying their pack. If you can see that a child’s posture has changed, if they are leaning forward, have hunched or rounded their shoulders, or strain forward with their head and neck, then the pack is too heavy. Struggling when putting on or taking off the backpack is another indicator, as is numbness or tingling in the arms or tops of shoulders. After your child takes his or her backpack off, check the skin on top of their shoulders. If there is a visible red mark where the straps were, the pack is too heavy as well.

Current fashion interferes with the suggestion of teenagers using a rolling backpack, while younger primary kids can use this mode of transportation to limit the load on their backs. Rolling backpacks should also be limited if a child is expected to lift or carry the backpack. Otherwise, it is important to note that the handle extends far enough so that the student is not expected to lean over, and the pack is sturdy enough that they can walk at a normal pace without the pack wobbling and falling over.

What can be done to minimize the effects of weight in a backpack? The following are guidelines when trying packs out before purchasing:

• Don’t just choose a color — try the backpack on your child. The backpack should end above the waist and should sit lower than the neck.
• Choose one with padded, adjustable shoulder straps. A waist belt distributes the weight more evenly, taking pressure off shoulders and back.
• Wear the backpack on both shoulders, not slung over one shoulder.
• Pull the shoulder straps snugly, so the weight is on the upper back, not hanging down.
• Load the heaviest books closest to the back and near the top of the pack in order to let the legs do most of the work.
• Lift the backpack from the ground by bending at the knees, not at the waist.
• Encourage school officials to provide classroom sets of textbooks so students can keep their copies at home.
• Keep the backpack cleaned out so your child carries only the books needed for the day. Store old assignments at home. Leave extras at home, such as video games.
• Provide a ride to and from school as much as possible.

In addition, your child should try to increase strength and keep their core stable. Hiking or walking with a pack for various summer activities will help build your children’s strength and endurance, but remember to follow the guidelines above and have fun.

If your child complains of back pain when using their backpacks, check the above guidelines. BaySport offers complimentary injury checks for further evaluation of their backs or any other injuries.

Go to www.baysport.com to find a clinic location nearest you.