Backpack Safety Tips

Back pain is already the most common ailment among American adults.
Contributing factors are obesity, poor posture, poor use of body mechanics,
smoking poor eating habits and sedentary lifestyles.
Kids/ teenagers back health is now are main concern as responsible parents.
Injuries to a child’s back while carrying an overloaded backpack is usually occurs
while the child is getting used to the load that is placed on his/her back. Bending
forward, leaning to one side and wearing the backpack incorrectly can all lead to a
back injury.
Postural distortions can occur at any age. Wearing a backpack that is too heavy or
worn incorrectly can predispose your child to a back injury that could worsen into
something very serious as they get older. Prevention and education are 2 ways to
insure a good start in maintaining a healthy spine.
Here are some helpful tips to insure that your child/ teen has an educated view of
proper backpack usage.
1. Wear both straps (wearing it on one side can cause asymmetrical loading on
the spine and could cause a scoliotic pattern in the spine.
2. Remove and put on backpacks carefully. ( Keep the trunk of your body
stable and avoid twisting)
3. Wear the backpack over the strongest mid back muscles. (Watch and pay
attention to how and where you are placing your backpack. It should lie over
the middle part of your back; straps should be snug so that there is not a lot
of side to side movement of the pack. If worn to low it will cause your back to
go into extension which over time can lead to a serious injury. If worn to high
it can lead to a neck injury.
4. Lighten the load. (Optimally you would like to keep the load at about 15% of
the kids’ bodyweight. Organize and remove articles/ books that you will not
need come the next day.
5. A padded back (placing some padding between you and the backpack can
help take stress off of your joints).
6. Hip and chest belts (This will help distribute the weight to a more desirable
level with the addition of extra support).7. Multiple compartments ( Is another way of distributing the weight, and
adding comfort)
8. Reflective material ( having a backpack that has some reflection , either by
color or by adding a reflective strip, makes them more visible to drivers)
Parents and their children can help to avoid an injury by looking out for the
following warning signs.
1. Change in posture when wearing the backpack ( forward head, rounded
shoulders)
2. Struggling when trying to put on the backpack.
3. Pain when wearing the backpack.
4. Tingling or numbness in the arms/ legs
5. Red marks on the shoulders.
By eating healthy, working out and getting plenty of sleep can also enhance the
possibilities of maintaining a healthy spine.