Dr John-David Kato DC, MSc, ACSM-RCEP, CSEP-CEP
Chiropractor and Clinical Exercise Physiologist

In the first article we discussed the problem of heavy backpacks and how parents can select a backpack that is best their children. The following article outlines tips for parents and students to get the most of their backpack and minimize the load.

Once you have a suitable backpack make sure it packed right by:

• Weighing the backpack and keep the load light – remember to aim for 10% of body weight or less for children, and 10-15% for adolescents.
• Making sure your child is not taking too many unnecessary items – one study found that a third of the items in the children’s backpacks were non-educational items. Clutter, old papers, laptops, CD players, and video games. These can add extra pounds if not needed so have your kids clean out their packs on a routinely.
• Place heavier items close to the back and at the centre of the pack for children or at the bottom for adolescents – children’s center of mass (COM) is higher whereas adolescents body proportions are more like adults and therefore their COM is more similar to adults. Putting the heavier items close to your child’s COM will make it easier to balance and will not cause him/her to lean forward when carrying the pack.
• Use all the compartments of the pack to evenly distribute the weight and prevent the load from shifting around.
• Putting odd shaped items on the outside – so they do not dig into your child’s back

Now that you have the right backpack and have it packed right make sure your child does his/her part by wearing the pack properly. Even the best designed pack will not be comfortable if worn incorrectly. Here are some things you can encourage your child to do to help prevent discomfort:

• Make sure the waist strap is comfortable but snug to keep the majority of the load be around the waist rather than the shoulders.
• Use both shoulder straps – studies show that those children who do experience back pain have more severe pain if they use only one strap.
• Adjust the shoulder straps every time it is put on to make sure it is on right.
• Adjust the shoulder straps at together by pulling both sides with equal force so that the load is symmetrical right to left.
• Reduce the weight on the shoulders by loosening the shoulder straps as needed – to lessen the weight on the shoulders and therefore any shoulder discomfort, later they can be done tighter again to reduce the weight around the waist and back to the shoulders. This way the load is shared between the upper and lower parts of the body.
• Store things in a locker at school rather than take all the books and things to every class.
• Be active and maintain proper posture to keep back muscles strong.
• Bring home only the books needed for homework or studying each night.
• Plan out their homework schedule so that your child does not need to bring home all of their textbooks at once.

We hope you find these tips helpful. If you have any feedback or questions about backpack safety 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.