Of all the physical burdens children must
shoulder, their backpacks are probably the
heaviest.
Crammed with everything from lunches to laptops, bags can cause stiff
necks, sore shoulders and aching backs. The Consumer Product Safety
Commission found that every year, more than 10,000 children ages 5
to 14 see doctors with backpack-related complaints.
“The extra
stress placed on the spine and shoulder from heavy loads is causing
children to develop adult-like back problems,” said Dr. Christine
Ho, pediatric orthopedic specialist at Children’s Medical Center
Dallas and assistant professor of Pediatric Orthopaedics at UT
Southwestern Medical Center. “The most common injuries are muscle
strains and, in extreme cases, slipped discs. Some injuries could lead
to long-term conditions if not avoided.”
Easy on
their backs
The American Academy of Pediatrics recommends
looking for these features when shopping for your child’s
backpack:
- Wide, padded shoulder straps – Narrow straps can
dig into shoulders. This can cause pain and restrict
circulation.
- Two shoulder straps – Backpacks with one shoulder strap
that runs across the body do not distribute weight
evenly.
- Padded back – Extra padding protects against sharp edges on
objects inside the pack and increases comfort.
- Waist strap
– A strap can distribute the weight of a heavy load more
evenly.
- Lightweight backpack – The backpack itself should not
add much weight to the load.
- Rolling backpack – This type
of backpack may be a good choice for students who must tote a
heavy load. Remember that rolling backpacks still must be carried up
stairs.
To prevent injury when using a backpack, the
AAP offers these tips:
- Always use both shoulder
straps. Slinging a backpack over one shoulder can strain muscles.
Wearing a backpack on one shoulder may increase curvature of the
spine.
- Tighten the straps so that the pack is close to the
body. The straps should hold the pack two inches above the
waist.
- Pack light. The backpack should never weigh more than 10
to 20 percent of the student’s body weight.
- Organize
the backpack to use all of its compartments. Pack heavier items
closest to the center of the back.
- Stop often at school
lockers, if possible. Do not carry all of the books needed for the
day.
- Bend using both knees to pick up the
backpack.
- Learn back-strengthening exercises to build up the muscles used
to carry a backpack. Ask your pediatrician for
advice.
Resources:
Children's Medical Center Dallas
American Academy
of Pediatrics
Consumer Product Safety
Commission
