Children are experiencing back pain in record numbers these days, you may even call it an epidemic. And guess what is at the heart of it, their backpacks. Of course the constant texting, computer work, and poor posture in chairs and couches plays a role as well. For this post, we are going to focus on the backpack issue.
Why should you care about backpack safety for your kids?
Because improper backpack wearing over a child’s life can lead to back pain, neck pain, headaches, poor posture, muscular imbalance, and poor spinal curvature. Keep in mind, children are still developing, so it is very important that this development is not being interfered with. The choices you and your children make today can have a very real effect on their lives tomorrow.
There are several things to consider when it comes to the proper way to wear a backpack.
What is wrong with this picture?
1) Always use both shoulder straps. While they may lose the “cool factor” their spine will thank them. This move evenly distributes the weight of their backpack across both shoulders and helps their spine remain in proper alignment.
2) Have the bottom of the backpack rest at the base of their spine. The base of their spine is easy to find, there will be an indention (its right where their underwear elastic line would be). This helps with center of gravity.
3) Keep the total weight of their back pack 10% of your body weight. This may be the most important advice you can get. Students today are walking around with way to much in their book bags and their spines are paying the price for it. For some simple math, a 130 pound female student’s backpack should weigh 13 pounds. For most people in this group, their backpacks are over 25 or even 30 pounds. It really gets scary when you see a 75 pounds 9 year old with a backpack that weighs 25 pounds (that is 33% of their weight, over 3x the recommended weight.) This would be like a 200 pound man wearing a 66 pound backpack!
4) Use the waist strap in the front. This is important in terms of core stability. Keeping the backpack stable and secure from top to bottom makes the load easier on your body.
If you follow these recommendations then your children are less likely to be part of the growing ‘children with back pain’ statistic. Keeping your spine healthy is just as important as keeping your teeth healthy. Brush 2x and floss 1x per day, and don’t forget your backpack safety!