How Heavy Is Your Child’s Backpack?
Schools are in session across the U.S. and more than 79 million backpack-carrying students are settling into new routines – some of which include bringing the same items home each afternoon. Think the books and school supplies that your child is carrying in a backpack slung haphazardly across one shoulder are harmless? Think again. Heavy loads can cause injuries and low back pain that often lasts through adulthood.
“A child wearing a backpack incorrectly or that is too heavy can be contributing risk factors for discomfort, fatigue, muscle soreness, and musculoskeletal pain especially in the lower back,” says Karen Jacobs, EdD, OTR/L, CPE, clinical professor of occupational therapy at Boston University, and an expert on school ergonomics and healthy growth and development of school-age children.
Luckily, preventing discomfort and pain is simple. The American Occupational Therapy Association (AOTA) offers the following tips for keeping kids safe while toting books to and from school:
- Always select a backpack that is the correct size for your child.
- Make sure the height of the backpack extends from approximately 2 inches below the shoulder blades to waist level, or slightly above the waist.
- Always wear well-padded shoulder straps on both shoulders so the weight is evenly balanced.
- Distribute weight evenly. Load heaviest items closest to the child’s back and balance materials so the child can easily stand up straight.
- Wear the hip belt if the backpack has one, to improve balance and take some strain off sensitive neck and shoulder muscles.
- Check that the child’s backpack weighs no more than 10% of his or her body weight. If it weighs more, determine what supplies can stay at home or at school each day to lessen the load.
- If the backpack is still too heavy for the child, consider a book bag on wheels.
Thousands of students, educators, parents, and health professionals will mark National School Backpack Awareness Day on Sept. 20 with backpack weigh-ins, backpack check-ups, activities, and special events.