Choose the Right Backpack For Your Kids’ Spinal Health

iStock_000013788307XSmall-500x330In all the preparations for a new school year, one thing that many parents overlook is how to fit their children’s backpacks. There are many fun and clever designs on the market. The most important factor in choosing a backpack is selecting the right size for each child. Kids can suffer with over-weighted, poorly-sized packs and can experience shoulder and neck pain, low back pain, stiffness and weakness. This may lead to serious low back pain and neck pain problems in young people.

Please note, I wouldn’t even recommend a tote bag, oversize purse or messenger bag. These distribute weight unevenly and pull on the neck and one shoulder. This puts tremendous strain on the spine.

Here are tips for buying children’s backpacks that will ensure spinal health for children. Follow the checklist below to ensure your child stays healthy and injury-free while carrying books and supplies to and from school. The same rules apply for any age student!

  • size of pack: the bottom of the pack should sit at the lowest part of the child’s back (above the hips); the top should end just under the top part of the of child’s shoulder blades.
  • weight: your child’s backpack, when filled, should at most weigh 10-15% of their body weight. So a child weighing 50lbs should carry a 5 – 7.5lb pack; a child at 70lbs should carry a 7 – 10.5lb pack, etc.
  • fit: the pack should be worn on both shoulders with straps pulled snug, so there is minimal gapping between the backpack and the child’s back. If a child slings the pack over one shoulder, it defeats the point of having a backpack and causes undue strain on the neck and shoulders.
  • fill: always pack heavier items first, at the bottom. Lighter items go on top. If there are external pockets, pack the lower ones first. The weight of the pack should be centered close to the child’s core.
  • style: Wider straps are always better. A greater surface area distributes weight better than thin straps, which can dig in to the shoulders if the pack is too heavy. Older students who may carry very heavy loads (including a laptop) should consider purchasing a pack with a waist strap. This distributes weight better and relieves pressure/strain from the lower back.

Parents, watch your kids for signs that they may be carrying an overweight or improperly fitted backpack. Make a change if they are

  • straining
  • shifting posture
  • rubbing their shoulders or neck
  • complaining of tingling or numbness in their arms

Finally, help your children to be organized; they should only carry the books and supplies they need. Kids sometimes haul everything to school and back when it can be left in their desks/lockers. They may also need help cleaning out their packs on a regular basis.

The right backpack, worn properly, will help your child carry their books and supplies safely, with no injury to the spine. Backpacks can cause aches if not properly fitted. Your kids are too young to develop back pain!