It can be a lot of fun to buy a new backpack each year. Little kids love to find ones with their favorite characters on them, while older kids may be trying to express themselves through the style. Either way, kids tend to focus on how it looks.
Many parents make sure there are enough pockets and a water bottle holder, but never think about how their child is wearing the backpack. A backpack is worn each day, so it is important to show your child some tips to make it comfortable and functional.
In addition to making the backpack more comfortable, it can protect your child’s back and prevent injury. Let’s look at some tips to start the year off right.
Straps
When your kids wear their backpacks, make sure the straps are snug. If the straps are too loose, the backpack will hang low. This causes an arch in the lower back that creates an unnatural forward posture putting a heavier load on the neck and shoulders.
Encourage your kids to use both straps. Using one strap can create an imbalance, especially if they use the same shoulder each day. As the weight of the backpack pulls on one shoulder, the body shifts to compensate. This leads to some muscle groups becoming weaker and others becoming tighter. Our posture should not be strongly affected by wearing a backpack. When the straps are tight and both straps are used, posture will be less affected.
Weight
Be sure not to overload the backpack. The weight of a full backpack should be less than 10-15% of the body weight of the person carrying it. So, don’t let them bring extra stuff that will weigh them down.
Have them put the heaviest items closest to their body with the straps tight. This makes the center of gravity closer to their back causing the backpack to feel lighter.
Features
It helps to buy a backpack that is lightweight and padded. Canvas is lighter than leather and won't weigh them down. Padding on the straps and in the lower back can redistribute the weight taking pressure off the neck and shoulders.
Using the chest buckle or waist strap also distributes the weight providing more support. This may not be necessary when classes are close together but can be useful when walking longer distances within the school or in transit to school.
Discomfort
Wearing a backpack should not cause discomfort. Try making these simple modifications if your child’s back, neck, or shoulder begins to hurt. If that doesn’t resolve the issue, give us a call.
Pain, especially in kids, is not a normal “back-to-school symptom” and should be taken care of as quickly as possible. The great thing about kids is that their bodies typically respond to treatment quickly.
Remember, these rules apply to adults as well! Keep them in mind whether you are traveling somewhere with your gear or carrying your laptop to the coffee shop.
Dr. Jamie
P.S. Another tip for the beginning of school is to shop for supplies early or online. Target's School List Assist makes online shopping simple. Just follow the link, put your zip code in the yellow box, and choose your child's school/grade. A list of needed supplies will pop up, and you can select the items you want from the list.