Choosing the Right Backpack

•Size – be sure to choose the right size backpack.

•Wide, padded shoulder straps – so they don’t dig in.

•Padded back – for increased comfort and protects kids from being poked by sharp objects.

•Waist strap - helps to distribute the weight more evenly across the body.

•Lightweight backpack – don’t add extra weight to your child’s already heavy load.

Using the Backpack Properly

•Packing the backpack – Only pack what is needed. The maximum weight of the backpack should not exceed 10% to 15% of the child’s weight. If the backpack forces the child to lean forward, it is overloaded. Be sure to use all of the compartments to help distribute the weight. Largest books go closer to the back and smaller ones farther away from the back.

•Picking the backpack up – face the backpack, use both hands, bend at the knees and use your legs to lift the backpack.

•Carrying the backpack – do not sling the backpack over one shoulder. Use both shoulder straps, pull them snug to keep the backpack close to the body but not too tight. If the backpack has a waist strap, use it. The waist strap helps to distribute the weight more evenly.

How the Back Works

The spine is made up of 33 bones called vertebrae. Between the vertebrae are discs that act as shock absorbers. When an overweight backpack is placed on a child’s shoulders the weight can cause the child to be pulled backward. The child then leans forward at the hips or arches his/her back to compensate for the weight, which can cause unnatural compression of the spine. This can cause children to develop shoulder, neck and back pain. If a child wears their backpack over one shoulder, they may end up leaning to one side in order to manage the weight. This can cause upper and lower back pain as well as neck and shoulder strain.

Improper backpack use can lead to poor posture. Backpacks with tight or narrow straps that dig into the shoulders can cause problems with the circulation and the nerves such as weakness, numbness and or tingling in the arms and hands.

How Parents Can Help

•Do not ignore any complaints from your child regarding back pain, shoulder pain or discomfort in the arms or hands.

•Talk to your child’s teacher about lightening the load.

•Make sure the school is giving your child time to stop at their locker during the day.

•See if you can get an extra set of textbooks to keep at home.

•Don’t allow them to carry unnecessary items.

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If your child has back or neck pain, numbness or weakness in their arms or legs, feel free to call

New England Physical Therapy

860-583-6378