Backpack Safety

Backpack Safety: How to pick a backpack and fitting it to your child.

Backpack Safety

Minimize the risk of injury

It’s back to school time! Every year parents ask me about backpacks. There are so many styles and options it can be difficult to choose the right one for your child.

An ill-fitting pack can lead to poor posture and back pain. But it’s not just about pain, we also need to consider the long term consequences of carrying heavy packs. MRI studies have shown that typical school backpack loads significantly compress lumbar discs, caused asymmetry in the spine and increased pain.

When choosing a backpack, look for:

Nice wide padded shoulder straps and padded backing
Lumbar support
A waist belt
Multiple compartments
Lightweight

How to load your backpack

When filled, a backpack should weigh no more than 10-15% of the child’s body weight
Distribute the weight properly; load heavier items closest to the back

How to wear you backpack

Wear both shoulder straps. Wearing only one strap makes you twist your back and causes abnormal shoulder height.
Tighten straps until snug, but not tight that it causes redness or cuts into the arms
Use the stabilizing waist strap
Take the backpack off when standing for a long time
Take only what is necessary and avoid packing it with extras they do not need. Remember, you can do everything else perfectly, but if their pack is 50% of their body weight it’s going to cause problems.

Warning signs

You notice your child is leaning forward at the neck or waist
Struggling to carry the backpack, or needing to take breaks
Upper back pain or headaches
Numbness in hands or shoulders

Backpack Safety

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