Back to School
Backpacks are a popular and practical way for children and teenagers to carry their books and school supplies. Well-designed backpacks are safer than shoulder bags, briefcases, and purses, because the strongest muscles of the body—the back and the abdominal muscles—support the weight of the packs. However, backpacks that are too heavy or are worn incorrectly can lead to serious back, neck, and shoulder pain.
When shopping for a backpack, look for the following:
- Two shoulder straps. A backpack with one shoulder strap that runs across the body does not distribute weight evenly.
- Wide, padded shoulder straps. Avoid narrow straps that can dig into shoulders, causing pain and cutting off circulation.
- A padded back. A padded back provides increased comfort and protects children from being poked by sharp objects (pencils, rulers, notebooks) inside the pack.
- Light weight. The backpack itself should be made of durable, lightweight material and should not add much weight to the load.
- A waist belt. This supportive strap helps to distribute the weight more evenly across the body.
- A backpack with wheels. Rolling backpacks are an excellent choice for students who must tote a heavy load. However, they can be less practical than traditional backpacks, because they are difficult to roll through the snow during the winter months. Also, they must be carried up stairs. Check with your children’s school before buying one, as many schools don’t allow them because they can pose a tripping hazard in the hallways.
When children wear backpacks, teach them to:
- Pack light. The backpack should never weigh more than 10% to 20% of a child’s body weight.
- Always use both shoulder straps. Slinging a backpack over one shoulder can strain muscles.
- Tighten the straps so that the pack is close to the body. The straps should hold the pack 5 cm (2 in.) above the waist.
- Organize the backpack carefully. Pack heavier items closest to the centre of the back, and sharp items should be safely stowed in separate compartments.
- Stop often at school lockers to remove unneeded items. Encourage children to avoid carrying heavy loads when possible.
- Bend their knees when leaning over. Children should avoid bending at the waist to lift their backpacks.
Watch for the following signs that signal a backpack is too heavy:
- A change in posture when the child is wearing the backpack.
- Struggling when putting on or taking off the backpack.
- Pain when wearing the backpack.
- Red marks from the shoulder straps.
If you suspect that your child is experiencing back pain, weakness, or numbness in the arms or legs, speak to your family doctor.
