It’s time to go back to school, but with textbooks, gym equipment and school supplies, backpacks can get heavy and hard to carry causing back, neck, and shoulder pain in children and teens. SSM Health Family Medicine Physician Dr. Roopa Shah has tips on how to choose and pack a safe backpack.
How to choose a backpack:
“Bigger isn’t always better,” said Dr. Shah. “The bag you choose should be proportional to your child's height. The bottom of the pack should fit mostly within the small of the child’s back and the pack shouldn’t be wider than the child’s torso.”
Padding is also important when choosing a backpack, she said. A bag that has two broad, padded shoulder straps that are adjustable can help distribute weight evenly between both shoulders. Chest and waist straps can also help distribute weight and prevent the backpack from swaying. Having a padded back also increases comfort when the backpack is correctly fitted close to the back.
Dr. Shah also advises kids to use both straps when carrying the backpack.
“Slinging the bag over one shoulder can cause the weight to shift to one side leading to muscle pain and posture problems,” she said. “Always use both straps to keep the weight safely adjusted.”
How to safely pack a backpack:
“A great backpack should also have compartments to help distribute weight,” said Dr. Shah. “Pack the backpack so most of its weight rests in the curve of your child's lower back. Pack the heaviest items like textbooks and computers closest to the body and place other items equally on the right and left sides.”
If a backpack causes your child to lean forward or backwards, it is too heavy, she cautions. Backpacks shouldn't weigh more than 15% of your child's body weight so kids should only carry what they absolutely need and leave extra belongings at home or school.
If you have questions about choosing the right backpack for your child, schedule an appointment with an SSM Health pediatrician or family medicine provider today.
