School buses are back on the road and filled with kids and all their supplies. Gone are the days of a few loose notebooks and a brown bag lunch. These days children of all ages are toting insulated water bottles, Chromebooks or laptops, and all their sports gear for afterschool athletics. It doesn’t take long for that mid-sized backpack to be a major load to carry.
September 21, 2022 is National School Backpack Awareness Day! It’s the perfect time for your injury-prevention experts at Bay State Physical Therapy to help raise awareness of backpack-related injuries and provide you with easy solutions that can be started right away to keep your kids feeling their best this school year.
Prevent Injuries from Backpacks
Did you know that more than 14,000 children in the U.S. are treated for injuries caused by backpacks each year? It’s likely that many more students suffer from pain that goes unrecognized.
Some of the common complaints include:
- Backache
- Tingling and weakness in arms
- Neck strain
- Shoulder pain
Following backpack safety tips can ensure your child has a good school year free from backpack issues.
6 Backpack Safety Tips
Pick the Right Style & Size
When picking the right backpack there are certain features you should focus on. The size of the backpack should be in proportion to the child, as oversized backpacks may encourage overpacking. Broad padded adjustable shoulder straps help disperse the weight evenly. A waist belt or chest strap can help distribute the weight of a backpack more uniformly across the body.
Pick It Up the Safe Way
Backpacks are picked up many times during the day, so body mechanics training is especially important. When picking up their bags, your child should bend at their knees to reduce the strain and stress on the back. Instead of one clean swoop from floor to shoulder, encourage them to lift the backpack to a counter or desk. From there, they can position the bag onto one shoulder, then the other before securing it in place, snug against the body. Pull those straps tight to keep the heaviest portion of the backpack above their waistline.
Wear Correctly
It is important to use both shoulder straps and keep the backpack in the middle of your back. This helps your balance and posture stay centered. Using only one strap can cause unnecessary muscle strain on the neck, shoulder, and entire back.
Don’t Pack Too Heavy
Did you know that about 70% of children are carrying a backpack heavy enough to cause long-term back problems? A backpack should not go above 15% of a child’s body weight, otherwise, injuries may occur. Before they head out the door tomorrow, stick that bag on the scale and see how their bag measures up.
Pack with Care
Once you’ve narrowed down the essentials, as much consideration should be given to how to make it fit safely. Pack the heaviest items toward the bottom of the bag, closest to the rear of the backpack. This places the heaviest items (textbooks and laptops closest to the body, resting in the curve of the child’s low back). Also, be sure to use all those pockets, which can spread the weight across the backpack.
Unpack Often
If your child has a locker, encourage them to get organized when they arrive at school and unpack what they don’t need right away. If they can visit their locker halfway through the day, that means they can eliminate half the load of their bag. They should also be diligent about cleaning out their backpack at the end of each week to cut down on the clutter that can accumulate.
Practice Good Habits to Reduce Injuries
Practicing good techniques of lifting and recognizing healthy back habits for your child can help reduce the risk of injuries. Your physical therapist is your family’s partner in health and is a great resource when aches or pains occur.
If your child is experiencing pain or injury that could be due to backpack use, Bay State Physical Therapy can help. Our physical therapists will evaluate your child’s injury and recommend a treatment plan to reduce pain, improve strength, and teach them techniques to keep them safe once discharged from our services and ready to conquer the rest of the school year!
To learn more, call your nearest Bay State Physical Therapy location or complete the form below to request an appointment.
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