As you’re sending your kids back to school this year, it’s important to be cautious of just how much weight they are carrying around in their backpacks from day to day. Studies show that a child should carry no more than ten to fifteen percent of their body weight.

When a child’s body is weighted down from a backpack, the natural tendency is to lean forward to compensate. This can lead to changes in the child’s posture.  Over time this can be dangerous to the back, neck, and shoulders, which can cause compressed discs and abnormal curvature of the spine.  Heavy straps that dig into the shoulders can cause damage to the nerves of the arms and hands.

You may notice signs that your child’s backpack is too heavy if he/she complains of general back, neck, and shoulder pain, or complains of pain when putting on or removing the backpack.  You may also see changes in the child’s posture as well as pressure marks on the body.  Your child may also be unable to move the shoulders and arms, neck, or back with a normal pain-free range of motion.

Some tips to “Lighten the Load.”

• Carry only what is necessary
• Use both straps when wearing your backpack
• Make sure the straps on the backpack are tight
• Center the backpack load
• Consider a rolling backpack
• Pack heavier items closer to the center of the back
• Match the size of the backpack to the child’s frame
• Consider a backpack with a waist belt which will transfer weight to the hips
• Look for a backpack with padded shoulder straps to decreased pressure on shoulders

It is important to teach your child to wear the pack properly.  Make sure they don’t throw it over one shoulder or wear it too low. Use the straps to distribute the weight properly.  Remember, teaching good posture only helps when the child can maintain that posture with the backpack on.  So lets “lighten the load.”

Call Premier Physical Therapy at 573-335-7868 with any questions.