As kids often pack more and more books into their bookbags, it shouldn’t cause discomfort if a backpack is worn properly, according to Alberta Health Services (AHS) doctors.
By teaching kids how to lift, pick, pack and carry their backpacks, it can save a future world of hurt.
“A backpack that is more than 10 per cent of a child’s body weight can lead to chronic health problems for the child in their adult life,” said Ion Robu, a movement assessment expert with AHS.
A backpack that’s too heavy will cause a child to lean too far forward or backward, which puts pressure on the spinal column and surrounding muscles.
This can lead to prolonged back pain over time, according to Robu. Kids can also have neck and shoulder pain if a backpack is too heavy.
“They shouldn’t carry more than 10 to 15 per cent of their body’s weight,” said Andrew Janzen, a chiropractor at Bow River Chiropractic Clinic in Cochrane.
Janzen said he sees an increase in kids needing adjustments, usually stemming from improperly wearing backpacks, every September and October.
“The cool thing is to carry it over one shoulder,” he said. “In reality, you want it over both shoulders.”
He urges parents to get their student a properly fitted backpack.
AHS offers these tips for a well-fitted backpack that won’t hurt a child.
• Choose a backpack with a broad shoulder strap.
• Choose a backpack with a waist strap to help keep the pack firmly on the spine.
• The backpack should be positioned just below the shoulders and rest on the hips and pelvis.
• Backpacks with compartments may distribute weight more evenly.
• A backpack should not weigh more than 10 per cent of the user’s body weight.
• An 80 pound (36 kg) child should carry no more than three large books.
• Make sure the weight is evenly distributed.
• Place heavy objects into the backpack, so the items are located closest to the child’s back.
• Avoid placing bulky, sharp or pointed items near the back region.
• Bend both knees and grab the backpack with both hands.
• Use the leg muscles to lift the pack.
• Put one shoulder strap on, then the other.
• Don’t sling the pack on one shoulder.
• Use both shoulder straps and wear them snugly.
• Use waist and chest straps if you have them.
