Choosing and using backpacks wisely
08-19-2009 (Dayton, OH) -
The school year has arrived and most likely one of the top items on the back to school list is a backpack.
"Backpacks are designed to distribute the weight of the load among some of the body's strongest muscles," says James T. Lehner, MD, a pediatric orthopedic specialist at The Children's Medical Center of Dayton.
"However backpacks that are too heavy or are worn incorrectly can cause injure muscles and joints. This can lead to severe back, neck and shoulder pain, as well as posture problems."
Follow these six tips from Dayton Children's and the American Academy of Pediatrics to help you choose the safest backpack for your children.
Choosing the right backpack:
- Wide, padded shoulder straps — Narrow straps can dig into shoulders. This can cause pain and restrict circulation.
- Two shoulder straps — Backpacks with one shoulder strap that runs across the body cannot distribute weight evenly.
- Padded back — A padded back protects against sharp edges on objects inside the pack and increases comfort.
- Waist strap — A waist strap can distribute the weight of a heavy load more evenly.
- Lightweight backpack — The backpack itself should not add much weight to the load.
- Rolling backpack — This type of backpack may be a good choice for students who must tote a heavy load. Remember that rolling backpacks still must be carried up stairs. They may be difficult to roll in snow.
To prevent injury when using a backpack, do the following eight things:
- Always use both shoulder straps. Slinging a backpack over one shoulder can strain muscles. Wearing a backpack on one shoulder may increase curvature of the spine.
- Tighten the straps so that the pack is close to the body. The straps should hold the pack two inches above the waist.
- Pack light. The backpack should ideally not weigh more than 20 percent of the student's total body weight.
- Organize the backpack to use all of its compartments. Pack heavier items closest to the center of the back.
- Stop often at school lockers, if possible. Do not carry all of the books needed for the day.
- Bend using both knees, when you bend down. Do not bend over at the waist when wearing or lifting a heavy backpack.
- Learn back-strengthening exercises to build up the muscles used to carry a backpack.
- Ask your pediatrician for advice.
Parents also can help in the following ways:
- Encourage your child or teenager to tell you about pain or discomfort that may be caused by a heavy backpack. Do not ignore any back pain in a child or teenager. Ask your pediatrician for advice.
- Talk to the school about lightening the load. Encourage schools to allow students to stop at their lockers throughout the day if possible. Team up with other parents to promote changes.
- Consider buying a second set of textbooks for your student to keep at home.
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