Schools

School Backpack Basics: A Weighty Issue

A new back-to-school backpack doesn't just have to look good - parents need to consider weight and comfort on your child's back when picking the right one.

By Kathleen F. Miller

Back-to-school shopping lists always have one item in common: a new backpack. 

And if you have a middle-school or high-school student, chances are he or she is going to carry a ton of heavy books and folders in it.

Also, some schools offer no lockers, so your child may be dragging around a Sherpa-sized pack all day, potentially causing pain and damage to his or her growing spine. 

Pain You Can Prevent

Dr. Stefanie Haugen is a parent of two who trained at Logan College of Chiropractic in St. Louis, MO and has been in practice as a chiropractor for over a decade. Carrying a heavy backpack improperly over time can definitely result in long-term challenges to a child’s spine, says Haugen, including “strained muscles and joints, headaches, forward head posture and serious back pain, just to name a few."

Haugen says the most common symptoms reported from backpack use is “rucksack palsy."

"This condition results when pressure put on the nerves in the shoulder causes numbness in the hands, muscle waiting and in extreme cases, nerve damage," she said. "While there are many causes of back pain, backpack-caused pain is a serious, yet preventable cause."

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The Right Way To Wear A Backpack

Many students do not carry their backpacks properly, says Haugen.

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“Do not sling it over one shoulder and don’t let it ride low on the back,” she advised. 

Avoid letting your student use too big of a backpack, she cautioned. The bottom of the backpack should align with the curve of the lower back, and should not be more than four inches below the waistline.

Haugen said parents should encourage children to not “carry a locker's worth of books home and back to school everyday - have them only carry what is needed for the day.” Also, she advised placing the heavier books closest to the back, in the closest compartment to the back for the best distribution of weight.

She added, keeping children free of injury starts with getting the proper size of backpack with wide shoulder straps. 

“Shoulder straps should be cinched up with the backpack snug against their back, now hung low over their low back, pulling back on the spine. A backpack’s shoulder-strap anchor points should rest one to two inches below the top of the shoulders,” she explained.

Haugen said she recommends several packs designed or endorsed by chiropractic doctors. Air Pack brand backpacks, which her own kids use, are specifically designed to distribute weight better. 

Air Packs are available from Amazon.com and at some chiropractic offices. Other recommended brands include DC packs, Targus RakGear backpacks and North Face.

“Their backpack shouldn’t exceed 10 to 15 percent of their body weight. An 80-pound kid shouldn’t be lugging around a 12-pound backpack on a regular basis,” Haugen added. It is ok, said Haugen, for kids to haul heavier packs occasionally, like on family hikes or a camping trip. 

She advises kids to pick up heavy objects such as backpacks and instruments by bending down and using their legs to lift the weight, not by bending over and pulling up. She says parents should avoid having a child twist around, such as when exiting the car, to try and pick up a heavy backpack or instrument case and haul it up and over a seat back. 

Haugen said maintaining proper posture is important for kids and teens and that this generation often has “video game posture” of shrugged shoulders and rounded backs as they hunch over laptops and video game equipment.

Act Early To Treat Pain

Parents should listen carefully and respond immediately when a child complains of pain associated with carrying their backpack, instruments and sports equipment.

“If they complain of neck or back pain, take them to see your family chiropractor, a physical therapist, or your family doctor or other posture specialist,” Haugen said.

Editor's Note: This blog originally appeared on Los Gatos Patch in California.

What kind of backpack does your child use? Do you ever hear your children complaining of back or neck pain from carrying school books? Tell us in the comments below.

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