Do you notice your child struggling to put on his or her backpack? Does he or she have to lean forward to walk with it on their back? Scientific studies show that children who wear heavier backpacks have proportionally more back pain, missed school time, missed sport participation and require more healthcare due to injury. Girls are at a greater risk because they tend to carry heavier backpacks relative to their body weight than their male counterparts. Although it is not known if the use of heavy backpacks is detrimental to healthy physical development, there is some evidence that adolescents with low back pain are more likely to have long-term disability and chronic pain as adults.
The most important factor to prevent these problems is managing the total weight that the child or adolescent must carry. For children the weight of the backpack should not exceed approximately 10% of his or her body weight. For adolescents, it should not be more than 10-15% of body weight. For instance, for a 90 lbs (41kg) child, 10% would be 9 lbs (4kg). If you consider that textbooks can weigh between two to six pounds (0.9 to 2.7 kg) then packing a few textbooks, plus notebooks, plus a lunch with a drink then the weight can add up quickly.
A useful learning experience for parents is to wear a backpack that weighs 10 or 15% of their own weight, walking around for 10-20 minutes and seeing how it feels. If you find it taxing then imagine how far your child has to walk with the same relative weight to and from school each day.
How do you know if the backpack is too heavy (other than by weighing it)? You will most likely have to reduce the weight of you child’s backpack, or adjust it to fit their body size if you notice your child:
- Struggles to get the backpack on or off
- Has back pain
- Leans forward or to the side to carry the backpack
- Has red marks, tingling or numbness as a result of using the backpack
If the weight of backpack is appropriate for the size of your child, but he or she continues to struggle with it, then it may be time for a new backpack. When selecting a backpack with your child consider the following:
- An appropriate size for your child the top should not be higher than the shoulders and the bottom should not be below the top of the hip bone
- A lightweight pack to minimize the weight (vinyl and canvas tend to be lighter than leather)
- Adjustable padded shoulder straps - at least 2 inches (5cm) wide so they do not dig into shoulders causing numbness or a tingling in the arm, which could eventually cause weakness in the hands
- A waist belt is important to help distribute the weight. It can reduce the weight to the shoulders and back by as much as 50 to 70 % – wider ones are more comfortable
- A chest strap that holds the shoulder straps together at the front can be more comfortable if the straps are not ergonomically “S” shaped and tend to pull to the sides
- A padded back will provide increased comfort, and protection from being poked in the back by sharp objects – some even have low back supports
- Multiple compartments rather than a single large compartment so you can evenly distribute the load and prevent it from shifting
- Have you child try the pack on – many stores will let you load the pack (try a few books) and walk around in the store with it on. Make sure it is comfortable and that they like the look of it.
- Packs on wheels (which look like small luggage bags) are even better so your child does not have to carry the weight at all. However trying to pull it through the snow, or up stairs or unto a bus if it is too heavy can be difficult. Also other children can end up tripping over them on the bus or in the school hallways. If you are unsure if they are practical for your child’s situation then try asking the school.
Ultimately the pack should be comfortable and one that your child likes, they are the ones who have to wear it to school. Be sure to see the next article as it will outline tips on how to pack the backpack and minimize the load.
If you have any questions about the backpack you have selected for your child or for more information on how the chiropractors at the Rosedale Natural Health Clinic can help you, give us a call at 416-926-0084.
Our office is located on the 3rd floor at 39 Pleasant Blvd, which is one block south of Yonge and St. Clair in Toronto.