Help your Child’s Back

Is your child’s backpack too heavy or worn incorrectly? If so, it can lead to pain and strain in the back. Don’t take this lightly. Back pain in children is predictive of adult back pain. Don’t let studying be a pain in the neck or back (literally) for your child.

A heavy or improperly worn backpack can significantly increase biomechanical pressure on the spine. As a result, your child might lean forward to compensate, leading to shoulder, neck, or back pain.

To help protect your child’s back, consider the following tips:

1. Pack Smart. Encourage your child to clean out their backpack daily and leave unnecessary items at home or in a locker.
2. Distribute Weight Evenly. Teach your child to use both straps of the backpack to evenly distribute the weight.
3. Monitor your Child’s Posture. If your child is slouching or leaning over to one side, chances are that the backpack is too heavy. If there are any signs of pain, tingling, or numbness consult your doctor or physical therapist immediately.
4. Choose the “Right” Backpack. Opt for a backpack with multiple compartments to keep weight evenly distributed. Make sure there are 2 wide and well-padded straps that add comfort to the shoulder. If the backpack has one strap, it will unevenly distribute the weight, causing your child to lean forward or to the side. Also, adjust the straps so the backpack sits close to the body and rests in the middle of the back, not at the buttocks.
5. Lift the Backpack Properly. Teach your child to lift the backpack by bending at the knees and using both hands before putting it on.
6. Reduce the load.Doctors and physical therapists recommend that a backpack should weigh no more than 10-15% of your child’s body weight. For instance, if your child weighs 100 lbs, the backpack should be no more than 15 lbs to avoid injury. Less weight is always better.

Backpacks come in various shapes, sizes, and colors and can be fun to choose.

Compared to purses, totes, and laptop bags, backpacks are better as they use the strongest muscles of the body (the back and abdominals) to support the weight of the bag.

When both straps are used, the weight is evenly distributed across the body, unlike a heavy purse or bag carried on one side. However, if backpacks are too heavy, they can strain muscles and joints and lead to back pain.

If you are not sure if your child is wearing his/her backpack the “right” way, call us. We’ll help teach your child the proper posture and exercises for a healthy back.

Your child does not have to suffer from shoulder, neck, or back pain due to carrying or lifting a heavy backpack.

If your child experiences any pain or discomfort resulting from backpack use, call us today.

We will conduct a thorough examination and help avoid discomfort or injury. We will also prescribe the best, most efficient exercises to help address any impairment and help your children (and you) to develop stronger muscles, improve posture, and return to normal, pain-free activities. Thank you for reading. We look forward to working with you.