BACK-TO-SCHOOL BACKPACK TIPS
Dr. Edward Chan, R.AC
As we round September, those of us with children and teens returning to “in school” learning, here are some tips regarding backpacks.
Encourage light packing:
Start with good habits. Place all the items that you and your child think you might need to pack. Decide together what’s essential and what can be managed. Pack only what is needed.
Load it evenly:
Place the heaviest items closest to the centre of the back for stabilizing your child’s centre of gravity and helps prevent slouching, tilting to one side, or falling over.
Make sure it’s the right weight:
The loaded backpack should be not exceed 10-15% of the wearer’s body weight.1 This is especially important to consider for smaller children.
Make sure the straps are tightened:
For proper support, the backpack should fit securely on both shoulders and should rest on the contour of the back. It’s too low if it’s hanging over the buttocks.
Ask if they’re experiencing discomfort while wearing it:
Appearances can be deceiving. Ask if the bag feels comfortable for them and try to figure out what feels out of place and if possible, adjust.
Monitor their comfort:
Don’t assume you can “fit and set” the backpack for the whole school year. Check for loosened or tightened straps from being overfilled on occasion, or shifting of the weighted item to one side instead of in the centre. This may support your child’s posture and forming good habits for life.
Bonus Tip!!
Wear both arm straps:
Encourage your child to wear their backpack with both arm straps at all times. Carrying their bag over one shoulder or holding it over one arm in front of them promotes uneven posture, which, if it becomes a habit, can lead to problems down the line.
For informed guidance on the prevention and management of pain or discomfort in the back, neck, or shoulders, talk to your family chiropractor.
References
1Adeyemi A, Rohani J, Abdul Rani M. Backpack-back pain complexity and the need for multifactorial safe weight recommendation. Appl Ergon. 2017;58:573-82
Canadian Chiropractic Association website.