Most kids use backpacks when they go to school to carry their books, supplies, and lunch. Backpacks can be heavy and if they're not worn properly, they can cause back, neck, and shoulder pain. Choosing the right backpack for your child and making sure that they're wearing it safely is important.
Generally, backpacks should be proportional to the child's height and have two padded and adjustable shoulder straps that distribute the weight of the bag evenly between the shoulders. Ideally, the backpack should have a padded back to make it more comfortable for your child and to prevent objects in the bag from poking their back. You may also want to look for a backpack that has a waist belt or a chest strap that can help redistribute the weight of the backpack more evenly across the body. Additionally, it's best to pick a backpack that has multiple compartments so that your child can better distribute their items in the bag to make it easier to carry.
Picking the right backpack is an important first step for backpack safety. But, it's also important to pack the bag appropriately. You'll want to place the heaviest items closest to the body and pack the lighter items equally on both sides. Use the different compartments of the bag to pack your child's things so that the weight of the bag is distributed evenly. Keep in mind that backpacks should never weigh more than 15% of your child's body weight. If you see your child leaning forward after putting on their backpack, that means the bag is too heavy for them. One way to make their bag lighter is to have your child only pack what they need. Kids should store the rest of their school supplies and books in their locker or desk whenever possible. Sometimes kids forget to take things out of their bag that they don't need to carry so remind your child to clean out their bag regularly to avoid having unnecessary items. If your child does need to take anything too heavy for the bag, consider getting a backpack that they can roll instead. This can also be useful if and when your child should not be wearing a backpack, such as after an injury or surgery.
In addition to knowing how to pack a backpack, teaching your kids how to pick up and wear their backpack is essential. Children should bend their knees when picking up their backpack to avoid back strain. They should always wear both straps of the backpack. Wearing just one can strain the muscles. Instead, the weight of the bag should be distributed across the back and on both shoulders. The backpack should also rest in the middle of your child's back, with the bottom of the bag resting in the curve of the lower back. The backpack should never fall more than 4 inches below the waistline. Adjust the straps if needed and make sure the waist or chest strap is secure.
If your child experiences any kind of back pain or muscle strain, do not ignore this. Make the necessary adjustments with their backpack as needed. If you have any questions or concerns about back pain, call our office.
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