Backpack 101 – Help Your Kids Avoid Back Pain
Kids think it’s “cool” to strap on their backpacks and head out to school. But if they don’t know how to choose, load, lift and wear a pack properly – these all-important accessories can be a pain in the back.
Teaching children the importance of properly using their backpacks is key to helping them avoid injury.
Backpacks can affect your children’s health
Carrying a heavy load that is unevenly or improperly distributed can result in poor posture; and even distort the spinal column, throwing it out of alignment. This can cause muscle strain, headaches, back, neck and arm pain, and even nerve damage.
Prevention is key
Choosing the right backpack: Go for lightweight vinyl or canvas. Pick a pack that has two wide, adjustable, padded shoulder straps, along with a hip or waist strap, padded back and plenty of pockets.
Packing it properly: Make sure your child’s pack contains only what is needed for that day, and that the weight is distributed evenly. The total weight of the filled pack should be no more than 10 to 15 percent of the wearer’s body weight.
Putting it on: Put the pack on a flat surface, at waist height. Slip on the pack, one shoulder at a time, and then adjust the straps to fit comfortably.
Wearing it right: Both shoulder straps should be used, and adjusted so that the pack fits snugly to the body, without dangling to the side. You should be able to slide your hand between the backpack and your child’s back.
Your child’s backpack shouldn’t be a drag. Maintaining good back health in youth may help prevent back problems in later life. So, pack it light and wear it right!