With schools back in full swing now, it seems like the right time to discuss backpack safety and how it relates to neck and back pain in kids. According to studies, approximately 5,000 backpack-related injuries are treated at emergency rooms each year. Often, these injuries are a result of too heavy of a load.
Many people don’t think of neck and back pain as being a major issue in children, but an adolescent spine and associated structures are still growing and developing throughout childhood, making them rather susceptible to injury. External forces such as carrying excessive weight loads can have a detrimental effect on a child’s spinal health and development. In addition to acute injuries such as sprains or strains of the neck and low back, carrying backpacks that exceed 15% of a child’s body weight can lead to serious postural deviations and changes in gait pattern which can lead temporary and even permanent musculoskeletal damage.
According to the American Chiropractic Association a backpack should not weigh more than 10% of a child’s body weight. The average backpack is estimated to weigh anywhere between 12 and 20 pounds. Depending on the weight of your child, this could be well over the recommended maximum weight that they should be carrying.
In addition to keeping backpacks below the maximum recommended weight is it also important to monitor how the backpacks are being carried. Even a properly weighted backpack can have a harmful impact if not carried the right way. Carrying backpacks on one shoulder or letting them hang too low on the back can cause major imbalances and lead to neck, shoulder and low back pain by placing too much pressure in one spot or on one side. Backpacks should be worn with both straps so that the weight is evenly distributed, and waist straps and lumbar supports should be used if available. Heaviest items should be placed closest to the back and the wait of contents should be distributed as evenly as possible in the bag. Backpacks with individualized compartments help to help to distribute weight and keep contents in the backpack from shifting.
Below is a checklist of things to keep in mind to help parents and children choose the right backpack.
• Is the backpack the right size?
• Weight should be no more than 10-15% of a child’s body weight
• Does it have padded straps?
• Wide, padded straps help to distribute the weight evenly and prevent pressure points
• Are the straps adjustable?
• Adjust the height of the backpack so that the bottom rests no more than 4 inches below the waistline
• Does your child use both straps?
• Does the backpack have compartments to keep things in place?
• Does the backpack have a padded back?
Dr. Kevy Smith is a chiropractor in Saratoga Springs providing non-surgical treatment of spinal disorders and sports-related injuries. For more information please visit MySaratogaChiropractor.com or call (518) 587-2064
