By Dr. John A. Papa, DC, FCCPOR(C)
Carrying
a poorly designed or overloaded backpack can place excessive weight on a
child’s growing spinal column. This type
of daily physical stress can lead to irritation and injury of the spine,
joints, and muscles, which can potentially result in postural changes, back
pain, and headaches.
Parents
and children can avoid injury by following these simple rules with respect to
choosing, packing, and carrying a backpack.
1.
Pick the correct size: Choose a backpack that is proportionate to
body size and not larger than needed.
The top of the backpack should not extend higher than the top of the
shoulder, and the bottom should not fall below the top of the hipbone.
2. Choose lightweight material: Select a backpack made of light
material. For example, nylon, vinyl or
canvas instead of leather.
3. Strap it up: The shoulder straps should be at least two
inches wide, adjustable, and padded.
Ensure that they do not cut into or fit too snugly around and under the
arms. A hip strap or waist belt helps to
effectively redistribute as much as 50 to 70 percent of the weight off the
shoulders and spine onto the pelvis, balancing the backpack weight more evenly.
4. Padding goes a long way: A backpack should have a padded back for
added protection and comfort. Pack
odd-shaped items on the outside so they do not dig into the back.
5.
Pack it right: Contents should be evenly distributed, with
the heaviest items packed closest to the body.
This reduces the strain, as the weight is closer to the body’s centre of
gravity.
6. More pockets are
better: Choose a backpack that has several individual
pockets instead of one large compartment.
This will help to distribute the weight evenly and keep contents from
shifting.
7.
Wheels and handles: Explore other options such as a backpack with
wheels and a pull handle for easy rolling.
8.
Weight is everything: Backpacks should never exceed 15 percent of a
secondary school child’s body weight or 10 percent of an elementary school
child’s body weight.
9.
Handle with care: Children should learn to squat or kneel to
pick up their backpacks, and use their legs by bending at the knees and not
twisting the back when lifting.
Backpacks can be placed on a counter, chair or table before they are put
on. Slinging backpacks on one side of
the body may place excessive stress on the joints and muscles of the mid and
lower back.
Parents should ask
their kids to report any pain or other problems resulting from carrying a
backpack. If the pain is severe or
persistent, seek care from a qualified health professional. For more information, visit www.nhwc.ca. The author credits the Ontario Chiropractic
Association (OCA) in the preparation of this educational information for
use by its members and the public.
This article is a
basic summary for educational purposes only.
It is not intended, and should not be considered, as a replacement for
consultation, diagnosis or treatment by a duly licensed health practitioner.
