Is Your Child’s Backpack Too Heavy?
It is a common sight at bus stops across Pennsylvania and the nation: children who look like the slightest breeze could topple them over because of the giant backpacks strapped to them.
“Heavy backpacks can cause poor posture, muscle and joint injury, and back, neck and shoulder pain,” said Pamela W. Butler, OTR/L, Occupational Therapy Manager, School Based Services, The Rehabilitation Center in Clearfield. “Nearly 55% of students carry a backpack that is heavier than the recommended guidelines, and tens of thousands of backpack-related emergencies are treated each year.”
“The American Academy of Pediatrics recommends a backpack weigh no more than 15% of a child's weight,” said Pamela. “For a first grader who weighs 40 pounds, their backpack should only be 6 pounds. For a high school freshman who weighs 120 pounds, their backpack should not be heavier than 18 pounds.”
How to pick a backpack
These are the things you should look for when choosing a backpack for your child:
- It is not wider than the user’s chest.
- It does not sit higher than the base of the neck.
- It does not sit lower than 2 to 4 inches below the waist.
- It is supported by a waist or a chest strap and side compression straps.
- It is made of lightweight material.
- It has two wide, padded shoulder straps and a padded back.
- It has reflectors.
- It has several compartments.
- It stands upright when placed on the ground.
What about backpacks on wheels?
While a rolling backpack can reduce strain on the back, it can be difficult to carry them up and down stairs, and they can pose a tripping hazard in crowded school hallways. Additionally, many schools often do not allow students to use rolling backpacks.
How to safely wear a backpack
Choosing the right backpack is only effective if it is also worn properly:
- First, have your child stand facing the backpack. Have them bend their knees, hold the backpack with both hands, and straighten their knees to lift it to waist height.
- Then, have them put on one shoulder strap at a time. Be sure they always use both shoulder straps.
- Finally, adjust it to sit between the neck and the lower back using the shoulder straps. The closer the backpack is to the body, the less strain it will cause.
How a backpack is packed is important, too. Pack only what is needed for the day and clean it out every week to remove unnecessary items. Place the heaviest objects closest to the back and use the compartments to evenly distribute weight. If your child has an especially heavy textbook, consider having them carry it by hand to reduce the amount of weight straining their back, and remind them to take it off when waiting in line or standing for a long time.
Penn Highlands Healthcare provides outpatient physical therapy to help patients of all ages recover from musculoskeletal conditions and injuries. To learn more, visit www.phhealthcare.org/rehab.