How to Prevent Back Pain from Kids’ Backpacks

With the new school year in full swing, backpacks are slowly filling with textbooks, laptops and homework.

And while a backpack is one of the best ways to carry school essentials, carrying an overloaded backpack or wearing a backpack improperly can lead to many issues in children that can persist into adulthood. Studies have shown that children are consistently wearing backpacks that are far above the recommended weight limit of 10-15% of the child’s body weight. Researchers have even reported seeing backpacks that weigh more than 40% of a child’s weight! On the bright side, a well-designed backpack that is worn correctly and not overloaded will minimize adverse health issues associated with heavy backpacks and poor posture. Consider the following tips for safe backpack use before your kiddo’s next day of school:

Stressed Child

Backpack Design:

-a padded back and padded shoulder straps to reduce pressure

-a waist belt for load distribution to the pelvis

-multiple compartments and compression straps on the sides of the backpack that stabilize contents within the pack when tightened

-lightweight, reflective material visible to drivers at night

Backpack Use:

-use both shoulder straps with the backpack sitting evenly on the middle of the back – it should not “sag” toward the buttocks

-if applicable, buckle the waist strap to distribute some of the load to the pelvis

-backpack weight should not exceed 10-15% of the child’s body weight

-place heavier items closest to the back and at the bottom of the backpack while distributing other contents evenly

-pick the backpack up by bending at the knees and squatting downward, then driving up with the legs instead of throwing it over the shoulders

-stand up tall while walking wearing you backpack ; avoid leaning forward at the hips and allowing the shoulders to curl forward

one strap backpack proper

Parents should be cognizant of these proper backpack design and usage tips and should urge their child to tell them if they are having pain or discomfort. Reports of pain, tingling or numbness in the arms and red marks on the shoulders are red flags that need to be addressed. If adverse symptoms persist, the highly trained physical therapists at Back in Motion™ Physical Therapy are here to help!

If you have any questions, please feel free to email me at [email protected] or give us a call to book your free pain consultation.

Kirtsen Bombardier

By Kirsten Bombardier, DPT

Back in Motion Physical Therapy – South Portland, Maine

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