Best BackPack Tips for Kids
The last weeks of summer have gone by and although this year may look a bit different with the return of school, many parents have been asking me about proper backpack ergonomics.
Every September, all the little people in my practice are excited to show me their new backpack and matching lunch box and I love talking to them about how to keep their spines safe from improper use.
Here are my top tips:
1. Proper Proportion
Choose a backpack that is proportional to your child. Try not to reach for the latest superhero or princess and be sure to find a pack that actually fits your child’s height and build. The bottom of the backpack should sit at their waistline, where the lower back meets the hips. The top of the backpack should sit at their shoulders. Look for additional support in padded and adjustable straps to ensure the backpack is suitably sized for you child.
2. Pack it Right
The first few days of school, always carries additional weight in a child’s backpack. Avoid over packing and try to send school supplies over a few days to avoid any injury. Fill the backpack so that is does not exceed 10% of the child’s body weight (grades K-8), or 15% the teens body weight (grades 9-12). Pack the heaviest items (computers, tablets, textbooks, binders ect), closest to the child’s back to evenly distribute the weight. Use compartments for other items and keep the back pack organized for easy access.
3. Wear it Well
The one shoulder strap looks cool but is often the easiest way to sustain an injury.
This is probably the most common way that I see a backpack injury in practice. One strap causes a person to lean to one side and can result in spinal and muscle injuries. Encourage your child to wear both straps around their shoulders and tighten the straps to fit snugly so that the pack sits at shoulder height. If the backpack is heavy use your legs to lift onto a table or surface and then put the straps on respectively.
A child’s spine is developing well into their teen years. Backpacks are a necessary and convenient method of transporting a child’s belongings to and from school each day. It can also be a source of strain or injury if not worn properly. Take some time with your child to make a few changes to ensure proper ergonomics and avoid harm.
Regular check-ups to the Chiropractor can aid in reducing biomechanical imbalances in a child’s spine and improve nervous system function.
Yours in Health,
Dr. Kayla Lucas