School Backpack TIPS to Prevent Serious Back Pain
Kids everywhere are soon heading back to school – and so are their backpacks. To prevent backpack back pain, take time to ensure each child’s pack is right for them.
According to Dr. Ron Nusbaum of Back Clinics of Canada, if a school backpack is too heavy, improperly sized, or worn incorrectly, it can stress the muscles and joints of the spine, causing neck pain, shoulder pain and low back pain in kids.
Weight: As soon as a backpack is put on, the carrier’s posture shifts to accommodate the load. Since incorrect posture strains the muscles and puts undue pressure on spinal discs, the weight of your child’s pack should be no more than 10-15% of their body weight. Notice if your child struggles to get their schoolbag on or off or leans forward to carry the pack. These are signs it is too heavy.
TIP: Weigh your child and their filled backpack to see if too much is being carried.
TIP: Help your child clean out and organize backpack contents regularly so only necessary items are carried.
Balance: Backpack contents should be properly distributed and balanced for carrying ease and comfort.
TIP: Heavy items such as textbooks, notebooks, and computers should go in the bottom of a schoolbag. Lighter items should be packed on top, toward the outside, and in outer pockets.
TIP: Make sure the pack’s weight is evenly distributed and not heavier on one side than the other.
Fit: If worn improperly, even the best backpack won’t prevent back pain in children. Often, kids sling a heavy pack over one shoulder or wear the pack very loosely. This can cause serious neck and shoulder cramping and compression of spinal discs.
TIP: Schoolbag shoulder straps should be cinched so the pack sits close to the body. Likewise, waist belts should be cinched so the pack sits on the hips rather than the lower back.
Back Pain Children: Additional TIPS to Prevent Backpack Back Pain:
- A properly fitted schoolbag should sit on the lower back, not hang to the buttocks
- The back of the pack should be padded and cushioned against the body
- Shoulder straps should be wide and padded
- A rolling backpack is a wise investment
Good back health is essential at every age. If your child complains of neck pain, shoulder pain, or low back pain, lighten their school backpack load and take them to visit a back pain specialist.
Dr. Nusbaum, Back Clinics of Canada, has been treating serious back pain conditions for more than 20 years. He helps children and adults with non-invasive, non-surgical, drug-free care. His High Performance Healing SystemTM has been delivering healing results for even the most challenging back pain cases.
