Backpacks 101 By, Jason Green DC

With our kids back in school again, we all may want to take a closer look at our children’s backpacks. Compared with shoulder bags, messenger bags, or purses; backpacks are superior because the strongest muscles in the body, the back and abdominal muscle, support the weight of the packs. As practical as backpacks are, though, they can strain muscles and joints and cause multiple pain syndromes and/or structural changes if they’re too heavy or are used incorrectly. Follow these simple tips to prevent unnecessary stress and strain on your child’s young and growing spine:

• The 10-15% Rule: Limit your child’s backpack to less than 10-15 percent of their body weight.
• Pack it Properly: Only pack what they really need, being sure to distribute the weight of the contents evenly throughout the storage space in the backpack.
• Wear it Properly: Shoulder straps should be wide and padded to insure they do not add pressure onto the structures in of the shoulders and neck. Both shoulder straps should always be worn. If your child prefers to only wear one strap, urge them to alternate sides.
• The 4 inch Rule: Their backpack should never hang more than 4 inches below the waistline, creating more stress onto the child’s back. This is done by ensuring the straps are fitted properly and most of the slack is taken out of each side.

Poor backpack safety may be related to the following musculoskeletal problems:

• Poor postural syndrome.
• Pain in neck and shoulders, possibly traveling into the arms and hands.
• Back and hip pain, possibly traveling into the legs and feet.
• Improper curvature of the spine.

During this time of your child’s life, their body is changing more than ever. It becomes critical to make sure that their spine and posture are given every opportunity to grow and mature correctly. Additionally, as adults we might not carry backpacks, but many of these tips can be applied toward the loads that we carry everyday, such as oversized purses or gym bags.

If you or your child are experiencing any of these issues, or would like to setup a backpack check, feel free to give our office a call at 215-504-2223. You are also welcome to email me directly with any questions at Jgreen@pssmnewtown.com. Jason Green, DC.