Are Backpacks Giving Your Child Back Problems?
This month is back to school month! That means it’s time for parents and students to stuff their their new school supplies and books into their backpacks. Each year it seems as if students are weight down more and more with books, papers, and what-not. But did you know that you may be setting up your child for future back problems? Below we have a list of strategies and tips for overcoming the back-to-school-backpack-mayhem and ensuring the spinal health and safety of your child.
Try Before You Buy
If you haven’t bought the backpack yet or if your child is rough enough that they go through 2, try on the backpack before you buy. We live in the age of ecommerce where anything can be bought online, but consider trying on the backpacks before you buy them.
Don’t Overload the Backpack
Researchers have found that carrying backpack loads that are 15% of the wearer’s bodyweight typically increased the risk for musculoskeletal injury, fatigue, redness, swelling, and bodily discomfort. Not only have overly loaded backpack have been shown to alter low back structure and cause disc compression, but they mess with your hip mechanics to affect gait.
Loads that were 18% of body weight or more increased the Cranio-Vertebral Angle (forward head position or Anterior Head Syndrome (AHS). An increase in AHS stresses the lower neck, typically at C5/C6, the area of most disc degeneration and the surrounding muscles and ligaments. So the ideal backpack load to keep your child safe should be 10% or less of their body weight.
Adjustable Backpack Straps
To help ensure the best possible fit, choose a backpack with padded straps that are adjustable. You want to be able to shorten the straps so that the backpack sits at the waist or hip level so that most of the pressure (center of gravity) is a few inches above the hip level. If the backpack is worn too high, center of gravity at the shoulder blades, you can cause back pain and neck problems.
Not only is a properly positioned backpack and weight distribution good for the back, but also helps with the mechanics of the feet (and foot distribution). Even though backpacks with long straps may look cool, starting off the early years with back and feet problems isn’t.
Loads that were 18% of body weight or more increased the Cranio-Vertebral Angle (forward head position or Anterior Head Syndrome (AHS). An increase in AHS stresses the lower neck, typically at C5/C6, the area of most disc degeneration and the surrounding muscles and ligaments. So the ideal backpack load to keep your child safe should be 10% or less of their body weight.
More Tips...
For more considerations when it comes to backpacks, check out the American Occupational Therapy Association (AOTA). They have some more strategies for backpack usage to minimize health problems such as:
- Choosing the right backpack size for your child. (i.e. Sometimes you see those kids with the giant backpack for their little body. Don’t get a backpack that’s larger than your child’s torso)
- Arranging the items in the backpack so that the heavier items are closer to the back and with less movement.
- Using a backpack with padded adjustable straps
- Make sure that you’re only carrying the necessary items for the day; don’t overload the backpack.
- If the backpack is usually tends to be on the heavier side most days, consider a book bag with wheels.