Choosing Right Backpack Important Part of Back-to-School Plans
Choosing the right backpack for your child is an important part of back-to-school planning, says Dr. Michael Jackson, physical medicine and rehabilitation specialist at MercyCare Occupational Health Partners.
That’s the first of several steps Dr. Jackson advises parents to take as they help their children prepare for daily school routines with their backpacks. He also stresses the need to limit backpack weight, and carry them properly.
“The most important thing to know is how much weight to carry,” Dr. Jackson warns. “Ideally, that backpack shouldn’t weigh more than 10 to 15 percent of your child’s body weight. I’d be conservative; go with 10 percent.”
Overweight backpacks become a common problem that can cause neck, shoulder and spinal pain - and injury, he notes. Nationally, more children – especially teens – are complaining of pain caused by heavy backpacks, and the repetitive strain of carrying them.
“More than 55 percent of kids are carrying too much in their backpacks, including non-school items,” Dr. Jackson says. “They’re carrying more things and using just one strap, directing the weight to one side of the body. Studies have shown that this can contribute to the development of scoliosis, because they’re still growing, as well as muscle and nerve injuries.”
Parents should look for specific features in backpacks that handle weight well.
“When you get a backpack, choose one that distributes the weight evenly,” Dr. Jackson advises. “Padded straps are important. They help distribute the weight across the shoulders.”
Lumbar cushioning at the base of the backpack also helps kids stand up straight and protects their lower back from strain, Dr. Jackson says. He offers these additional tips:
- Limit what your child carries in the backpack to school necessities only.
- Weigh your child’s backpack occasionally to be sure it’s within the 10-15 percent guideline.
- Load the backpack correctly. The heaviest items should be on the bottom to reduce weight load on the shoulders and maintain better posture.
- Show your child how to lift properly. When picking up the pack, squat and lift with the legs, not the back.
- Exercise to strengthen back and abdominal muscles helps.
- Rolling backpacks are an option, as long as they are tall enough that your child doesn’t have to stoop to pull it.
Dr. Jackson recently joined MercyCare Occupational Health Partners, which is part of the MercyCare North Plaza , at 5264 Council Street NE , in Cedar Rapids.
