3 Back-Saving Tips For Back-To-School
By: Dr. Chantal Belliveau, DC
[Available at our Bedford & Fall River locations]
It’s back-to-school season and we’ve got your back! Kids and teens carry textbooks, binders, laptops, lunches and gym clothes on a daily basis in their backpacks. The research shows us that incorrect use of backpacks may lead to discomfort and changes in posture. Though wearing a backpack does not directly lead to back pain, it is important to minimize the risk so your kid can focus on being kid!
Here are some helpful tips to help your child carry their backpacks:
1. Choose the right bag!
Look for bags with a waist strap, wide, padded shoulder straps, a padded back, and multiple compartments. These features will help distribute the weight of the bag more evenly.
2. Pack it light!
Backpacks should be no more than 10% of your body weight.
For example, if you weigh 100 pounds, your bag should only weight 10!
Place the heaviest objects closer to the body and light or odd-shaped objects away from the back.
Make sure your child can walk normally while wearing the backpack and are not slouched over or breathing heavily.
3. Wear it right!
How you wear the bag can affect discomfort and posture habits.
Tighten the shoulder straps so the bottom of the bag sits at waist level, but keep it loose enough to be able to fit one hand between your child’s back and the bag.
Wear both straps to evenly distribute the weight of the bag and avoid altered neck, shoulder and back posture.
By choosing the right backpack, you can avoid discomfort and poor posture habits. More than 50% of young people experience low back pain in their teenage years. If your child is experiencing back pain, or if you are interested in having your child’s backpack assessed, book now at Choice Health Centre.
References:
- https://chiropractic.on.ca/self-management/pack-light-wear-right-blog-post-backpack-safety/
- https://chiropractic.ca/blog/the-ultimate-guide-to-backpacks-what-to-look-for-and-how-to-wear-them-properly/
- Perrone, Michelle et al. “The Impact of Backpack Loads on School Children: A Critical Narrative Review.” International journal of environmental research and public health vol. 15,11 2529. 12 Nov. 2018, doi:10.3390/ijerph15112529