Backpacks come in all sizes, colors, fabrics, and shapes and
help kids of all ages express their own personal sense of style.
And when used properly, they're incredibly handy.
Many packs feature multiple compartments that help students stay
organized while they tote their books and papers from home to
school and back again. Compared with shoulder bags, messenger
bags, or purses, backpacks are better because the strongest
muscles in the body - the back and the abdominal muscles - support
the weight of the packs.
When worn correctly, the weight in a backpack is evenly
distributed across the body, and shoulder and neck injuries are
less common than if someone carried a briefcase or purse.
As practical as backpacks are, though, they can strain muscles
and joints and may cause back pain if they're too heavy or are
used incorrectly. Here's how to help kids find the right
backpack.
Problems Backpacks Can Pose
Although many factors can lead to back pain - increased
participation in sports or exercise, poor posture while sitting,
and long periods of inactivity - some kids have backaches because
they're lugging around their entire locker's worth of
books, school supplies, and assorted personal items all day long.
But most doctors and physical therapists recommend that kids carry
no more than 10% to 15% of their body weight in their packs.
To help understand how heavy backpacks can affect a kid's
body, it helps to understand how the back works. The spine is made
of 33 bones called vertebrae, and between the vertebrae are discs
that act as natural shock absorbers.
When a heavy weight, such as a backpack filled with books, is
incorrectly placed on the shoulders, the weight's force can
pull a child backward. To compensate, a child may bend forward at
the hips or arch the back, which can cause the spine to compress
unnaturally. The heavy weight might cause some kids to develop
shoulder, neck, and back pain.
Kids who wear their backpacks over just one shoulder - as many
do, because they think it looks better - may end up leaning to
one side to offset the extra weight. They might develop lower and
upper back pain and strain their shoulders and neck.
Improper backpack use can also lead to poor posture. Girls and
younger kids may be especially at risk for backpack-related
injuries because they're smaller and may carry loads that are
heavier in proportion to their body weight.
Also, backpacks with tight, narrow straps that dig into the
shoulders can interfere with circulation and nerves. These types of
straps can contribute to tingling, numbness, and weakness in
the arms and hands.
And bulky or heavy backpacks don't just cause back injuries.
Other safety issues to consider:
- Kids who carry large packs often aren't aware of how much
space the packs take up and can hit others with their packs when
turning around or moving through tight spaces, such as the aisles
of the school bus.
- Students are often injured when they trip over large packs or
the packs fall on them.
- Carrying a heavy pack changes the way a person walks and
increases the risk of falling, particularly on stairs or other
places where the backpack puts the student off balance.
Purchasing a Safe Pack
Despite their potential problems, backpacks are an excellent
tool for kids when used properly. But before you buy that trendy
new backpack your kid or teen has been begging you for, consider
the backpack's construction.
The American Academy of Pediatrics (AAP) recommends that parents
look for the following when choosing the right backpack:
-
a lightweight pack
that doesn't add a lot of weight to your child's load
(for example, even though leather packs look cool, they weigh
more than traditional canvas backpacks)
-
two wide, padded shoulder straps
; straps that are too narrow can dig into shoulders
-
a padded back
, which not only provides increased comfort, but also protects
kids from being poked by sharp edges on objects (pencils, rulers,
notebooks, etc.) inside the pack
-
a waist belt
, which helps to distribute the weight more evenly across the
body
-
multiple compartments
, which can also help distribute the weight more evenly
Although packs on wheels (which look like small, overhead
luggage bags) may be good options for students who have to lug
around really heavy loads, they're extremely difficult to pull
up stairs and to roll through snow. Check with the school before
buying a rolling pack; many schools don't allow them because
they can pose a tripping hazard in the hallways.
Using Backpacks Wisely
To help kids prevent injury when using a backpack:
-
Lighten the load.
No matter how well-designed the backpack, doctors and physical
therapists recommend that kids carry packs of no more than 10% to
15% of their body weight - but less is always better. If you
don't know what that 10% to 15% feels like, use the
bathroom scale (for example, the backpack of a child who weighs
80 pounds shouldn't weigh more than 8 to 12 pounds).
-
Use and pick up the backpack properly.
Make sure kids use both shoulder straps. Bags that are slung over
the shoulder or across the chest - or that only have one strap -
aren't as effective at distributing the weight as bags with
two wide shoulder straps, and therefore may strain muscles. Also
tighten the straps enough for the backpack to fit closely to
the body and sit 2 inches (5 centimeters) above the waist.
A lot of the responsibility for packing lightly - and safely -
rests with kids:
- Encourage kids to use their locker or desk
frequently throughout the day instead of carrying the entire
day's worth of books in the backpack.
- Make sure kids don't toting unnecessary items -
laptops, CD players, and video games can add extra pounds to a
pack.
- Encourage kids to bring home only the books needed for
homework or studying each night.
- Ask about homework planning. A heavier pack on Fridays might
mean that a child is procrastinating on homework until the
weekend, making for an unnecessarily heavy backpack.
- Picking up the backpack the right way can also help kids
avoid back injuries. As with any heavy weight, they should bend
at the knees and grab the pack with both hands when lifting a
backpack to the shoulders.
- Use all of the backpack's compartments, putting heavier
items, such as textbooks, closest to the center of the back.
Being a Safe Backpack Advocate
Involving other parents and your child's school in solving
students' backpack burdens might help to lessen kids'
loads. Some ways the school can get involved include:
- allowing students more time in between classes to use
lockers
- purchasing paperback books
- implementing school education programs about safe backpack
use
- purchasing books on CD-ROM or putting some curriculum on the
school's website, when possible
You may need to adjust kids' backpacks and/or reduce how
much they carry if they:
- struggle to get the backpack on or off
- have back pain
- lean forward to carry the backpack
If your child has back pain or numbness or weakness in the arms
or legs, talk to your doctor or physical therapist.
Reviewed by:
Mary L. Gavin, MD
Date reviewed: September 2007
Note: All information is for educational purposes only. For specific medical advice,
diagnoses, and treatment, consult your doctor.
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