Does your child complain of pain after wearing their backpack? Carrying too much weight can cause pain and strain for children. Here are some helpful tips for how to load their backpack and ensure that the fit is correct to avoid health problems.
Loading A Pack
- A child’s backpack should weigh no more than about 10% of his or her body weight. This means a student weighing 100 pounds shouldn’t wear a loaded school backpack heavier than about 10 pounds.
- Load heaviest items closest to the child’s back (the back of the pack).
- Arrange books and materials so they won’t slide around in the backpack.
- Check what your child carries to school and brings home. Make sure the items are necessary for the day’s activities.
- If the backpack is too heavy or tightly packed, your child can hand carry a book or other item outside the pack.
- If the backpack is too heavy on a regular basis, consider using a book bag on wheels if your child’s school allows it.
Wearing A Pack
- Distribute weight evenly by using both straps. Wearing a pack slung over one shoulder can cause a child to lean to one side, curving the spine and causing pain or discomfort.
- Select a pack with well-padded shoulder straps. Shoulders and necks have many blood vessels and nerves that can cause pain and tingling in the neck, arms, and hands when too much pressure is applied.
- Adjust the shoulder straps so that the pack fits snugly on the child’s back. A pack that hangs loosely from the back can pull the child backwards and strain muscles.
- Wear the waist belt if the backpack has one. This helps distribute the pack’s weight more evenly.
- The bottom of the pack should rest in the curve of the lower back. It should never rest more than four inches below the child’s waistline.
- School backpacks come in different sizes for different ages. Choose the right size pack for your child as well as one with enough room for necessary school items.
An occupational therapist can help determine appropriate ergonomics for your child’s backpack to ensure it is a perfect fit. Pack it light, wear it right! If you have questions or concerns about back pack safety please give us a call to speak with an OT at 919-928-0204