Playground and sports injuries are common, but did you know that backpacks are also a common cause of aches and pains for kids?
Although backpacks are necessary for school, they can cause serious strain on muscles and joints if they are too heavy or carried improperly.
“Backpacks should account for no more than 10 to 15 percent of a person’s body weight,” said SSM Health Family Medicine provider Dr. Benjamin Banks. “For many young kids, this can mean only a few pounds is acceptable.”
Carrying too much weight in a backpack can lead to back and neck pain, as well as posture issues.
As parents plan for this school year, there are some backpack basics to keep in mind.
- Select the right size backpack. Just like shoes, fit is important. A backpack shouldn’t be wider than the child’s torso or hang more than two to four inches below their waist.
- Look for backpacks with padded, adjustable shoulder straps. It’s great if you can also find one with a padded back.
- Backpacks with waist and/or chest straps can help to evenly distribute weight. Be sure to show your kids how to use them.
- Look for backpacks with colorful designs and/or reflective materials to help increase visibility.
“A traditional backpack is the best for carrying, as styles like a messenger bag or sling cause uneven weight distribution to one side,” Dr. Banks added.
Whether purchasing a new pack or getting ready to repack last year’s, parents should take the opportunity to review basic backpack safety with their children.
“This includes emphasizing that backpacks should not be worn over one shoulder,” Dr. Banks said. “Sometimes kids think it looks cooler or that it’s easier to carry a backpack that way, but it causes strain.”
Kids should be encouraged to pack only what’s truly needed and only wear backpacks when necessary. When eating lunch or waiting for the bus, for example, take the backpack off.
If your child has neck, back or shoulder pain, or if you have any other concerns, don’t hesitate to call your pediatrician’s office. Visit ssmhealth.com/pediatrics to learn more.
