Ask the Experts Blog

Summer is winding down and children are gearing up for another busy school year ahead. When shopping for back-to-school supplies, your kids are likely to choose their clothes, shoes, and even their  backpack based off of what their friends will think is “cool.” But there is much more that goes into a  backpack than what design is on the front. 

According to pediatric physical therapist Amanda Trail, PT, a backpack that fits improperly or is too heavy can cause children to alter their postures which can lead to back, neck, or shoulder pain, muscle strain, tingling, numbness or weakness in the arms and hands.

As a parent, when choosing the correct backpack for your child, is it important to know what to look for. A few key components of a "safe pack" include:

• Wide and padded shoulder straps
• A lightweight backpack that does not add a lot of weight to the load
• Quality construction

However, picking the right backpack is not nearly as important as using the pack properly. Amanda also shares some tips for loading and wearing the backpack:

• Load the heaviest items closest to the child's back and reorganize the backpack throughout the day as needed
• When full, the backpack shouldn’t be more than 10% to 20% of your child’s body weight
• Arrange materials so they do not slide around within the pack
• When wearing the backpack distribute weight evenly by using both straps
• Adjust the straps periodically so that the pack fits snugly on the back (never resting more than a few inches below the waist line)
• Carry only items that are necessary for each day
  

And lastly, use the backpack wisely. 

“It is important to teach children responsibility as the responsibility rests with the kids who will be carrying the backpack,” said Amanda. “Backpack injuries often happen when kids are swinging their backpacks around or lifting them improperly from the floor. Using and picking up a heavy backpack by bending with both knees, not at the waist can help in avoiding harm or injury.”

Make sure to talk with your child about any discomfort from the backpack. If your child is experiencing pain in their back look into ways to lighten the load and do occasional checks to ensure proper loading and fit of the pack. If your child continues to experience pain, a follow up with your family physician may be warranted along with a referral to a physical or occupational therapist.