Lighten the Load!
Is your child’s backpack causing
aches and pains?It’s almost
August and that means it’s time to get the kids ready for school
loaded up with supplies and books. When you send them out the
door with everything they need, have you considered that it may
be too much? A heavy backpack or one that is worn incorrectly
can cause chronic neck, back, and shoulder pain. Before heading
out to purchase a backpack, read these helpful tips.
“A child’s backpack shouldn’t weigh more than 15 percent of the
child’s bodyweight,” says
Mara Tache, M.D., a
pediatrician at The Austin
Diagnostic Clinic (ADC). “If the backpack is too heavy or worn
incorrectly, it can cause posture problems or strained muscles.”
Choosing the right backpack
If you ask the child, choosing a backpack means deciding what
color it should be or what cartoon character decorates it. But
for parents, there are other things you should look for to make
sure you’re buying your child a pack that can help prevent back
injuries. |
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• STRAPS-
Select a backpack with well-padded shoulder straps to help
protect the shoulders and neck. These straps should be adjusted
so the pack fits snugly against your child's back. A pack
hanging loosely from the back can pull a child backward and
strain muscles.
• SIZE-
Select a smaller backpack for your younger child. The
backpack itself should be lightweight.
• BELT-
Consider a pack with a waist belt to help distribute the
weight of the pack evenly.
• WHEELS-
Consider buying a pack on wheels, similar to the carry-on
luggage used by airplane travelers. Caution: These carriers are
not for everyone, as they are difficult to maneuver up and down
curbs and stairs. Also note that some schools don't allow them.
Wearing it
the right way
About 40 million kids take a backpack to school in the U.S., and
the average student is carrying too much weight. You can save
your child aches and pains if you teach them to wear their pack
correctly.
“It may be the fad, but a backpack should never be worn over
just one shoulder,” explains Dr. Tache. “It should be worn on
both shoulders and adjusted to fit snugly against the child’s
back. The backpack shouldn’t hang more than a few inches below
the child’s waist. If the pack has a waist strap, the strap
should be fastened firmly across the child’s bellybutton.”
You can also teach your child to pack only what he or she really
needs. If something can be left at school, encourage them to do
so. When packing a backpack, the weight should be distributed
evenly, starting with the heaviest items on the bottom to the
lightest on top.
Sharing these tips with your child can make a measurable
difference. In a study on the effect of backpack education on
student behavior and health, nearly 8 out of 10 middle-school
students who changed how they loaded and wore their backpacks
reported less pain and strain in their backs, necks, and
shoulders.
Preventing and treating backpack injuries
“The best way to prevent backpack injury is to watch your child
for signs,” says Dr. Tache. “He or she shouldn’t be straining
forward when carrying the pack. Also, listen for complaints or
reports of discomfort that might be backpack related.”
If your child is complaining of back pain, you can try replacing
the backpack to see if the pain gets better. Besides back and
shoulder pain, watch for signs like tingling arms, stooped
posture, and weakened muscles.
If your child’s symptoms don’t improve, you should schedule an
appointment with your child’s doctor. He or she can recommend
back-strengthening exercises and treat any injuries caused by
backpack misuse.
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