Proper Backpack Carrying Techniques

Studies revealed several factors that may help reduce back pain in school-aged children. The best way to prevent back pain is to avoid carrying heavy loads.

Children should take advantage of locker breaks and only carry items necessary for a couple of classes at a time. When lifting a backpack, children should crouch down and bend their knees rather than curve the spine.

While not conclusive, research also supports that carrying the weight differently such as by hand rather than by backpack, may help prevent or reduce back pain.  Here are some additional safe backpack etiquette tips:

• Children should avoid carrying over 10% of their bodyweight in their backpack. For example, an 8^th –grader weighing 120 pounds should carry no more than 21 pounds.
• Place the heaviest objects at the back of the pack.
• Make sure the items fit as snugly as possible to minimize back pain due to shifting weight.
• Adjust the shoulder straps so they fit snugly over your child’s shoulders and the backpack doesn’t drag your child backward. The bottom of the pack should be less than four inches below your child’s waist.
• Children should avoid carrying backpacks slung over one shoulder, as it can cause spinal pain and general discomfort.
• Encourage your child to carry only necessary items in their backpack. Additional items can be carried in hand.
• Look for backpacks with helpful features such as multiple compartments for even weight distribution, padded straps to protect the shoulders and neck and waist belt.
• If you child’s school allows, consider a rolling back pack, which rolls across the floor like a suitcase.
• If problems continue, talk to your child’s teacher or principal about implementing paperback textbooks, lighter materials, or digital versions.

If these tips do not help, please, as always, call to set up a consult with Dr. Zeh to discuss ways in which chiropractic care can help at 910-246-0606.