Backpack Safety Tips
With the return of school upon us, many of us will soon be out buying school supplies again for our children, including backpacks. It is important to keep in mind some helpful tips that can help you to make better choices while selecting a backpack for your child. Wearing a backpack that is not the right size, loaded too heavy or worn incorrectly can place increased strain over the shoulders, neck, and back, potentially leading to fatigue, discomfort, muscle soreness, and pain. Selecting a backpack with ergonomically designed features can help to improve comfort and safety.
Warning Signs that a Backpack is too heavy:
1. The child has difficulty when putting on or taking off the backpack.
2. The child has pain while wearing the backpack.
3. The child reports tingling or numbness in their arms or legs.
4. The child displays red strap marks on their skin over the front of their shoulders.
5. The child displays a change in their side to side posture while wearing the backpack.
Selecting the Proper Backpack:
1. Select a backpack for the size of the child. The height of the backpack should not extend above the shoulders or below the tops of the hip bones. Also, it should not be wider than the child’s torso.
2. Look for a backpack with wide padded straps and a padded back to improve comfort.
3. Choose a backpack with several compartments to improve the distribution of weight within the pack.
4. Purchase a backpack with an adjustable waist belt and chest strap if possible to help transfer some of the weight from the back and shoulders to the trunk and pelvis.
Loading the Backpack:
1. A child’s backpack filled should weigh no more than 10%-20% of their body weight. This means for a child weighing 50 pounds a pack no heavier than 5-10#’s, for a child weighing 75#’s a pack no heavier than 7-15#’s, and 10-20#’s for a child weighing 100 pounds.
2. Load heavier items in the back of the pack closest to your child’s back with lighter items towards the front. This will help your child to remain better balanced and be able to stand up straighter.
4. Consider a backpack on wheels if a backpack is too heavy for your child to carry, however, these can be hard to pull up stairs or through the snow.
5. Go through your child’s pack weekly with them to ensure that they are not carrying more than the needed essentials. If your budget allows, consider keeping an extra set of shoes or snow pants at school in the winter months to limit how much your child is frequently carrying back and forth from school to home.
Wearing the Backpack:
1. Encourage your child to wear shoulder straps across both shoulders to help distribute the weight of the pack evenly across their back.
2. Properly adjust the waist belt and chest strap to allow the pack to rest snugly against the child’s back to ensure a proper fit and help to evenly distribute the weight of the pack and take some strain off the shoulders, neck, and back.
3. Teach your child to pick up their backpack correctly by bending their knees and not bending at their waist.
If your child is complaining about pain while wearing their backpack, review these tips and ensure they are lifting and carrying their backpack correctly. If the pain fails to improve, consider making an appointment to see your doctor or physical therapist.
Kristen DePrey, PT MS