Backpack Safety: How to protect your kids’ posture

Backpack Safety: How to protect your kids’ posture

backpack safety kids posture

Chiropractors, pediatricians and orthopedic surgeons alike agree that backpacks are a problem for your child’s spine. While they may not cause major problems, overloading and improper carrying of a backpack can lead to neck and shoulder pain as well as lower back pain.

How heavy is too heavy?

While healthcare professionals do not all agree on the exact weight, the consensus is that more than 10% of your child’s body weight can lead to back and neck pain; the majority of healthcare professionals agree that 15% or more of their body weight can lead to severe back, neck and shoulder pain as well as headaches and other spinal discomfort; not to mention aggravating pre-existing spinal conditions such as scoliosis.


So, how do we lighten the backpack load?

It’s important to weigh your child’s backpack once a week. If it weighs too much then take just a moment to lighten the load. Maybe they’re carrying a book that they can do without that day, or maybe they’ve got some sports equipment in there that they won’t need until after school. Be willing to bring whatever items they won’t need until the end of the day to the school for them. If taking ten pounds out of their backpack will avoid pain and discomfort, then it’s worth ten minutes out of a busy day.

Proper Backpack Loading

Surprisingly enough it’s also important how they load their backpack. It’s vital that the heaviest items rest against the back, which means loading them first. It’s also important to have the weight distributed evenly. If they must carry a rock collection for show-and-tell then it needs to be in the center with other items on the left and the right to evenly balance the weight. 


Proper Backpack Carrying 

While your teenager may think it looks cool to carry their backpack slung over one shoulder, the truth is that this fashion statement is damaging to their developing spine; one shoulder is being required to carry a burden that both shoulders and the back should be sharing. The only proper way to carry a backpack is with both straps over the shoulders and the backpack resting against the lower back.

Available Options for Backpack Wearers

Your first option, as a concerned parent, is to make sure that your child’s backpack is functional more than aesthetic. Every child has a desire to have the “coolest” backpack, but if it’s not functional then it’s damaging to the spine. Find a backpack that fits properly (not too long or too short) and make sure that it has wide, padded, adjustable straps (for proper positioning on the back) 

A second option is to look for a backpack with a hip strap or lumbar pillow. The hip strap, when used, can distribute a portion of the weight to the hips easing the load on the spine and shoulders. On the other hand, the lumbar pillow helps the back support the greater portion of the weight with the least amount of damage. Remember, just because the backpack is sturdier does not mean it can carry more. A backpack should never weigh more than 15% of the child carrying it. 

For your child’s spinal health it’s important to realize that no function on a backpack is going to alleviate your responsibility to teach your child to properly load, carry and lift a heavy backpack. Take a moment today to go over proper backpack usage.


Symptoms of Poor Backpack Loading and Carrying:

  • Neck and Shoulder Pain or Stiffness
  • Headaches
  • Poor Postures
Child’s WeightBackpack Weight

Article written by Dr. Erica Forzese of Seaside Family Chiropractic.

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