Summer break is wrapping up, and our kids are getting ready to head back to school.
One of the most important items on their school supplies checklist is a backpack. While it may seem like a straightforward purchase, the choice of backpack can significantly affect a child’s health, particularly their spine development. The decision you make now can can help to prevent numerous problems in the year ahead, including posture issues, back pain, and long-term spinal complications.
A heavy backpack can have a negative impact on the posture and spinal health of children.
The American Academy of Orthopaedic Surgeons (AAOS) stated that:
58% have seen patients complaining about back or shoulder pain related to backpacks.
Medical professionals advise that individuals carry no more than 10-15% of their body weight on their backs.
Many children, teens and adults are carrying up to 40lbs and are potentially injuring themselves.
If you’re shopping for a new backpack for the upcoming school year, now is the perfect time to start thinking about backpack safety and how kids’ spines can be negatively affected by what they carry on their backs each day.
So what can you do to ensure that your kids backpacks don’t weigh them down this year?
Ways to Prevent a Backpack Injury
Step 1: Choose the right Backpack
Choosing the right size backpack is the most important step to safe backpack use.
- Choose a backpack with thickly padded shoulder straps – Non-padded straps dig into the shoulders causing pain due to compression loading of the acromio-clavicular joints and stress on the trapezius muscles.
- Choose a backpack with a lumbar support – The lumbar cushion will redistribute weight to the lower extremities, creating a fulcrum that facilitates an upright standing position and good posture that is essential for proper spinal health
Step 2: Pack your backpack right
- The maximum weight of the loaded backpack should not exceed 15 % of your body weight, so pack only what is needed.
- Distribute the weight properly – Put the heavier items on the bottom and against the back to keep the weight off of your shoulders and maintain a better posture
Step 3: Lift it the right way
- Face the Pack -Bend at the Knees – Use both hands and check the weight of the pack. Lift with the legs – Apply one shoulder strap and then the other. Keep the pack close to the body. Carry only what you need.
Step 4: Wear it right
- Use both shoulder straps – snug, but not too tight.
- Carrying a heavy backpack using one strap can shift the weight to one side, which can lead to neck and muscle spasms, low back pain and abnormal gait.
If your child is experiencing problems due to their backpack, there are several steps you can take:
1. Adjust the Straps: Ensure the shoulder straps are adjusted correctly so the backpack sits comfortably and evenly on their back.
2. Limit the Load: Encourage your child to carry only the essentials and use their locker or desk to store heavy items.
3. Encourage Proper Wearing Techniques: Teach your child to use both shoulder straps and avoid slinging the backpack over one shoulder. If their backpack has a chest clip, this is a great additional form of support when carrying heavy items.
4. Regular Breaks: Encourage your child to take breaks and not wear the backpack for extended periods.
Consider Chiropractic Care for Kids
Chiropractic care can be an effective way to address back pain and posture problems, and to help prevent spinal issues caused by heavy backpacks. Here’s how it can help:
Spinal Corrections: Chiropractors can perform adjustments to correct any misalignments caused by poor posture and heavy backpacks.
Posture Education: Chiropractors can provide valuable advice on maintaining proper posture and wearing backpacks correctly, as well as stretches and recommendations for strengthening exercises to incorporate into their daily routines.
Regular Check-ups: Regular chiropractic visits can help monitor your child’s spine development and catch any issues early before they become more serious.
Choosing the right backpack and ensuring it is used correctly is crucial for your child’s spinal health. By following the tips provided and being vigilant about signs of posture problems, you can help prevent long-term spinal issues. Additionally, incorporating chiropractic care into your child’s routine can provide significant benefits in maintaining a healthy spine. Prioritizing these steps will contribute to your child’s overall well-being and development.
Gearing up to go back to school? Click here to read 6 Steps That Will Make Your Kids More Productive
We’re here to help.
Kim Family Chiropractic has a team of trusted professionals, ready to address your health concerns.
Our role as Neuro-Structural Chiropractors is to find the root cause of dysfunction, and address any structural distortions in your spine that are compromising the health of your nerve system and ultimately limiting the health and function of your entire body. Learn more about our approach by reading What Happens When Your Health Problem Isn’t The Real Problem?