Back-to-school season is officially here, and many of us have trips planned to purchase school supplies. While filling a backpack with pens, laptops and books might be easy, getting kids to wear backpacks correctly is often another story. That’s where some backpack safety tips can come in handy.
Backpack safety tips
Here are six easy reminders as your child heads back to school to ensure that your child is wearing his or her backpack properly and to help avoid back, shoulder and spine problems.
The weight of the backpack matters
Making sure your child’s backpack isn’t filled to the brim with heavy items is important. While kids may feel like they need a million things, you can help them by prioritizing what they should take to school or bring home.
“Aim to have your child carry no more than 10 to 15 percent of their body weight. If they have a heavy load, consider using a backpack with a hip belt to transfer some of their weight to their hips and reduce strain on the shoulder,” says Gordon Dugan, MPT, a physical therapist at Mercy Health – Western Kentucky Orthopedic Rehabilitation and Therapy.
Keep it centered
Bookbags often contain one or two heavy items that weigh more than the rest. Heavier items should rest evenly in the middle of the backpack to distribute the weight and promote correct posture.
Use the locker
While most kids have lockers, many don’t use them. Encourage your child to use his or her locker for items not needed right away to lighten the load they carry around. Because of breaks between class periods, most kids have extra time to load, unload and re-prioritize for their next class.
Two-shoulder strap rule
If you were a child in the 1990s, you may remember when wearing a backpack on one shoulder was considered cool. While this may have been a fashion statement, the one-shoulder strap can cause back strain and improper posture. Teach your child to carry a backpack using both shoulder straps to keep their body properly aligned and prevent back pain.
Padding is helpful
Choosing the right backpack is almost as important as using it properly. If you haven’t purchased your child’s backpack yet, purchasing one with wide, padded shoulder straps and padded backs is your best bet. This extra padding is not only more comfortable, but it can also reduce back pain.
Maintain proper posture
“When wearing a backpack, it’s crucial to maintain good posture. Stand up straight, with your shoulders relaxed and your core engaged. Avoid slouching or leaning forward, as it can strain your back and neck. Take regular breaks to remove the backpack and stretch if you’re carrying it for an extended period,” Dugan recommends.
How we can help
Because kids don’t often speak up on their own, check in to ensure their backpacks are comfortable throughout the year. If your child complains of any back pain, consider making an appointment with their primary care provider or an orthopedic specialist to determine if there’s an unidentified cause.
Learn about the orthopedic and sports medicine services we offer at Mercy Health.
