S. M. A. R. T. Patient Education Pages
Backpacks
It is hard to think of children having back problems, but many of them do, mostly from carrying backpacks. Poor posture and muscle strain and fatigue only the least of the possible problems.
Compression of the spine, shoulders and arms may also result from carrying backpacks that are too heavy or too big or poorly designed.
Compression of the spine might lead to improper spinal alignment and greater vulnerability to back injuries. Compression of the arms and shoulders may lead to tingling, numbness and weakness of the arms and hands.
Properly weighted and fitted backpacks are designed to distribute weight evenly over some of the body’s strongest muscle groups – those in our backs and abdomen. These muscles, often referred to as our core muscles, stabilize our trunk and keep it in proper alignment.
Backpacks that are too heavy or are worn improperly cause unnecessary strain to the muscles and joints of the neck and back.
HOW HEAVY?
When full, a backpack should never weigh more than 15% of the person’s weight. It is TOO HEAVY if you cannot carry on a conversation while carrying it.
HOW BIG?
The size of the backpack should match the size of the person carrying it.
Parents, please resist the temptation of choosing a backpack your child can “grow into.”
The bottom of the backpack should rest in the curve of the lower back. It should not fall to the buttocks. Straps should not dig into the shoulders and should allow free movement of the arms.
BEST FEATURES
- Lightweight, reflective material
- Padded back – to relieve pressure
- Thickly padded, wide (2 inches), contoured adjustable shoulder and chest
- Waist or hip strap – to distribute some of the weight to the pelvis and legsstraps
- Compression straps on the sides or bottom of the backpack – to compress and stabilize the load
Encourage your children to wear their backpack properly and explain why it is important.
Ask them not to overload their backpack or carry it by only one strap, which causes abnormal posture and strain.
Above all, encourage them to tell you of any pain or discomfort from wearing their backpack before symptoms become serious.
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