Written by Dr. Megan McElroy
As chiropractors, our goal is to alleviate the effects of repetitive stress on your child’s body, and with the first day of school around the corner, it’s the perfect time to address an often-overlooked issue: backpack-related stress.
Many of our young patients come to us with back pain linked to improper backpack use. To help protect their spinal health, it’s crucial to ensure that your child’s backpack fits properly and is packed correctly. Here’s what you need to know:
Choosing the Right Backpack: What to Look For
1. Size Matters: The backpack should fit your child’s torso snugly, sitting between the shoulders and the top of the waist. Opt for the smallest size that will accommodate their needs to avoid overloading.
2. Strap Basics: Shoulder straps should be adjusted to keep the backpack close to the body. Backpacks with waist and chest straps may not always be the trendiest, but they’re excellent for distributing weight and relieving pressure on the neck and shoulders.
Wearing the Backpack Correctly
1. Use Both Straps: Always use both shoulder straps to ensure even weight distribution. If there are waist and chest straps, make sure they’re secured.
2. Weight Limits: The backpack should weigh no more than 10% of your child’s body weight, if they’re younger. For high school or college students, the limit is 15%. Load the heaviest items closest to their back and use compartments to distribute other items evenly.
Managing Heavy Backpacks
1. Regular Checks: Frequently inspect your child’s backpack to remove unnecessary items and ensure they’re only carrying what they need for the day.
2. Encourage Breaks: Encourage your child to set down their backpack whenever possible.
3. Separate Bags: For extracurricular activities or sports, provide a separate bag for gear that can be stored in a locker or car.
4. Consider Wheeled Backpacks: If a heavy load is unavoidable, a wheeled backpack might be a good solution—just be sure it’s allowed at school.
5. Hand-Carrying: Encourage carrying extra books and lunch in their hands to distribute the weight.
As parents, we strive to do our best, but we can’t always monitor everything. If your child experiences red marks on their shoulders, headaches, neck or back pain, or tingling in their hands, these could be signs of an improperly fitting or overloaded backpack. If these symptoms persist even after making adjustments, a visit to the chiropractor may be in order.
At Taproot Chiropractic, we’re here to ensure your child’s backpack is the right fit and to address any spinal concerns they might have. Contact us at (830)-999-7668 to schedule a check-up and keep your child’s spine healthy this school year!
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