Fitting your child’s backpack can prevent injury
Stephen V. Rapposelli, PT, OCS
When I was a boy, we covered our schoolbooks in brown grocery
store bags and carried them by hand to and from school. By
high school, we had a book bag that was carried like a briefcase.
It was not until college that backpacks were used. To be cool,
you had to use only one strap. Times have changed. Now, fancy
elastic covers adorn books, and every little child has their
own backpack. Why are so many of these kids showing up in
our practice with back pain?
One striking cause of childhood back pain are those backpacks.
Excessive weight, improper fit, and poor technique of use
are all causing kids to complain. We as parents need to be
educated on what to look for when buying a backpack, how to
adjust it properly to our child’s build, and warning
signs of possible injury.
Injury can occur when a child, in trying to adapt to a heavy
load, uses faulty postures such as arching the back, bending
forward or leaning to one side. These postural adaptations
can cause improper spinal alignment, which hampers functioning
of the disks that provide shock absorption. A too-heavy backpack
load also causes muscles and soft tissues to work harder,
leading to strain and fatigue. This leaves the neck, shoulders
and back more vulnerable to injury.
When buying a new backpack, look for a padded back
to reduce pressure on the back. Hip and chest belts
transfer weight from the back and shoulders to the hips and
torso. Multiple compartments distribute the weight in the
backpack, keep items secure, and ease access to the contents.
Compression straps stabilize the articles and compress the
contents so that the items are as close to the back as possible.
Here’s how to improve your child’s backpack
use:
- Wear both straps. Use of one strap causes
one side of the body to bear the weight of the backpack.
This is true even with one-strap backpacks that cross the
body. By wearing two shoulder straps, the weight of the
backpack is better distributed, and a well-aligned symmetrical
posture is promoted.
- Wear the backpack over the strongest mid-back
muscles. The size of the backpack should match
the size of the child. It is also important to pay close
attention to the way the backpack is positioned on the back.
The backpack should rest evenly in the middle of the back.
Shoulder straps should be adjusted to allow the child to
put on and take off the backpack without difficulty and
permit free movement of the arms. Make sure that the straps
are not too loose and that the backpack does not extend
below the low back.
- Lighten the load. No more than 15% of
the child’s bodyweight should be carried in a backpack.
Choose to carry only those items that are required for the
day. Each night remove articles that can be left at home.
When organizing the contents of the backpack, place the
heaviest items closest to the back.
How do you know when the backpack is causing problems
and needs correcting?
Look for:
- Change in posture when wearing the backpack;
- Struggling when putting on or taking off the backpack;
- Pain when wearing the backpack;
- Tingling or numbness; or
- Red marks.
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