Head Back To School With A Healthy Back

Fall is on the way, and so is a return to school! That means our little humans will be standing at bus stops, walking through hallways, sitting through classes, and throughout it all carrying…backpacks. You might not think much about those bags full of books, pencils, crayons, lunch, computers, and whatever else they are packing in there, but physical therapists do.

Why Backpacks Matter

Students will always have things to carry back and forth between class and between home and school. A backpack is a great way to do that, but if they’re too heavy or not worn correctly, they can cause problems.

Research has shown that carrying a heavy backpack changes students’ posture, walking speed, step length, and more. Unsurprisingly, we also know that as students walk greater distances carrying those bags they will become more fatigued, these changes will worsen.

These changes can lead to neck pain, back pain, or other muscular issues.

How Heavy Is Too Heavy?

How much weight a student can safely carry in a a backpack is directly affected by their own weight.

Studies have shown that changes in posture and performance start to occur when the backpack weighs 10% of the student’s body weight. Experts agree that students should not carry more than 15% of their body weight in a backpack.

Unfortunately, most of the data out there on this subject indicates that more than 50% of students carry more than their recommended load in their backpacks!

5 Tips for Parents and Students

Here are a few tips to reduce backpack weight and help your student avoid pain:

Plan ahead – Each night, go through the backpack and remove items not needed the next day. Likewise, ensure your student doesn’t bring things home they won’t need that night.
Use your locker – Planning ahead can help remove extra weight between home and school. The locker can lighten the load during the school day. Students can avoid carrying extra loads during the school day by making a few stops at their lockers.
Pack right – Heavier items should be placed close to the student’s back, and lighter items should be placed further away.
Wear it right – Using both shoulder straps and front chest or hip straps, if you have them, helps distribute the load evenly. The bottom of the pack should be even with the bottom of the low back. Packs worn too high or low exaggerate postural changes and can restrict movement, further impacting posture.
Pick the right pack – If you’re shopping for a new backpack, look for one with two straps rather than one. A chest strap and hip belt can help distribute the load. The pack should also be sized appropriately – no longer than the student’s torso.

You can’t control what your student needs for school. However, you can use these tips to help reduce your student’s load and ensure that they carry it correctly.

If your student is having pain in their back, neck, or anywhere else, give us a call to have one of our physical therapists evaluate them today. We can make adjustments to their backpack for proper fit as well as provide some exercises to improve their strength.

References

1) The Influence of the Weight of the Backpack on the Biomechanics of the Child and Adolescent: A Systematic Review and Meta-analysis With a Meta-Regression

https://www.ingentaconnect.com/content/wk/pep/2023/00000035/00000002/art00007

2) Backpack use in children. Pediatric Physical Therapy : the Official Publication of the Section on Pediatrics of the American Physical Therapy Association. 2002 ;14(3):122-131.

https://doi.org/10.1097/00001577-200214030-00002

3) Effects of Educational session on school backpack use among elementary school students

https://www.scielo.br/j/rbfis/a/Y8XW48pPRmSrZbYBrJKPtct/?lang=en&format=html#

4) Effect of Backpack Load Carriage on Cervical Posture in Primary Schoolchildren. 1 Jan. 2012 : 99 – 108.

https://content.iospress.com/articles/work/wor01289

Articles/Content:

1) 3 Tips for Backpack Safety

https://www.choosept.com/health-tips/3-tips-backpack-safety

2) Backpack Tips from a Pediatric Physical Therapist

https://www.highbarhealth.com/blog/backpack-tips-from-a-pediatric-physical-therapist

3) Is your child’s backpack making the grade?

http://www.alternatives4children.org/news/pdfs/PT%20RESOURCES%202020/Children%20and%20Backpacks.pdf