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you concerned about the weight of your children's backpacks as they
stumble out the door on their way to school? Trust your instincts.
A number of recent studies and surveys are showing more students
are complaining of sore backs and shoulders, muscle strain, numbness,
poor posture and balance as well as falls from carrying overloaded
backpacks. All of this is occurring at an age when children and
youth are experiencing physical growth and motor and spinal development.
In fact one study by the University of South Australia suggests
that the excessive heavy weight of a backpack consistently carried
during the first three years of high school could have a detrimental
impact on spinal development that could last a life time.
Female
students are more susceptible to the hazards of heavy backpacks
because they are smaller in weight but are carrying the same load
of books and homework as their male counterparts.
According to pediatric chiropractors and orthopaedic surgeons, students
should not be carrying backpacks that weigh more than 10 per cent
of their body weight. Yet the average backpack weight for student
is 17 per cent. This would be the equivalent of a 150 lb. adult
carrying a 26 lb. load. A recent Italian study found that 34.8 per
cent of schoolchildren carry more than 30 per cent of their bodyweight
at least once a week.
Warning signs of backpack overload
If your child complains of back aches and pains
and shoulder pains by the end of the school week this could be attributed
to a heavy backpack, particularly if the pain diminishes by the
end of the weekend. The solution is to lighten the load.
Getting the lead out
- Weigh the backpack. Aim for 10 per cent of body weight which
is particularly important for grades 1-4. Backpacks weighing more
than 20 pounds should be avoided.
- Wear both shoulder straps. Wearing a backpack over just one
shoulder can cause leaning to one side which could curve the spine
over time. Also avoid athletic bags that have only one strap.
- Distribute weight evenly across your back. The more spread out
a load is, the less strain it puts on one part of the body.
- Load the heaviest items first so it is closest to your back
and then distribute the load on the right and left.
- Adjust shoulder straps so the backpack fits close to the upper
part of the body. The further a backpack is away from the body,
the more difficult it is to achieve proper balance.
- Neatly pack the backpack and keep it organized. Clean it regularly
to keep it free of unnecessary clutter and weight.
- Consider using fewer plastic containers (which can add weight)
in lunch bags and carry the lunch bag by hand.
- Try to make frequent trips to lockers, between classes to replace
books.
- Use the correct lifting techniques - bend at the knees when
picking up a heavy backpack.
Weighing your options: shopping for a good
backpack
The International Chiropractic Pediatric Association
recommends that you look for the following features when buying a
backpack for your child:
- Wide, padded shoulder straps. Narrow straps can dig into the
shoulders causing numbness or a tingling in the arm which could
eventually cause weakness in the hands.
- "S" shaped shoulder straps will ergonomically contour
to your child's body.
- A lighter weight backpack material such as canvas instead of
leather.
- Backpacks with a waist or chest strap to keep the load close
to the body for proper balance.
- A backpack with a hip strap to help the legs take on more of
the weight.
- Built in back support.
- A lumbar pillow.
- Backpacks with compartments can help even the load.
- Consider a backpack with wheels as a good alternative.
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This article was prepared by the 
