Protect your child from backache

Could your child’s backpack harm him?

A new backpack is an annual tradition for kids returning to school and it’s one of the most convenient ways to transport assignment folders and books – if it’s worn properly and not overloaded, says the American Physical Therapy Association (APTA).

“Wearing backpacks improperly or ones that are too heavy put children at increased risk for musculoskeletal injuries,” says Mary Ann Wilmarth, PT, DPT, MS, OCS, assistant dean and director of the transitional doctor of physical therapy degree at Northeastern University in Boston.

According to Wilmarth, back injuries can occur if a child crams too much in his backpack – especially if he tries to compensate by arching his back, bending forward, twisting or leaning to one side. These postural adaptations can cause improper spinal alignment, which hampers functioning of the disks that provide shock absorption. A backpack that’s too heavy also makes muscles and soft tissue work harder, leading to strain and fatigue. This leaves the neck, shoulders, and back more vulnerable to injury.

 

Wilmarth recommends following these tips for safe backpack use…

• Choose a well-designed, comfortable backpack Look for a padded back; wide, padded shoulder straps (with additional hip and chest belts if possible, to transfer some of the weight to your child’s hips and torso; multiple compartments to better better distribute the weight in the backpack, keep items secure and ease access to the contents; and reflective material to enhance visibility of the child to drivers at night.
• Make sure he uses both straps Using only one strap causes one side of your child’s body to bear the majority of the weight of the backpack. By wearing two shoulder straps, the weight of the backpack is better distributed and a well-aligned symmetrical posture is promoted.
• Adjust the straps for easier use The shoulder straps should be adjusted to allow him to put on and take off the backpack without excessive twisting.
• Position it properly It should rest evenly in the middle of your child’s back, where his muscles are strongest. The straps shouldn’t be too loose and the backpack shouldn’t extend below his lower back.
• Lighten the load Keep the load at 10-15% or less of your child’s bodyweight. Make sure he packs only those items that are required for the day, and places the heaviest items closest to the back.
• Encourage activity Children who are active tend to have better muscle flexibility and strength, which makes it easier to carry a backpack.
• Watch for warning signs that your child’s backpack may be too heavy, such as a change in posture, struggling to put it on or remove it, pain while using it and/or red marks on his shoulders.

 

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