Medically reviewed by Tracy Mooring, PT, MPT

The kids are headed back to school and that means backpack shopping season is here again. Nothing compares to a backpack for keeping everything — from number charts to notebooks — organized and properly stored.

While children may be searching for a bag showcasing their favorite cartoon character or celebrity, it’s our job, as parents and guardians, to find a bag that will help protect their bodies. Poorly fitted backpacks can injure the lower and upper back and strain a child’s shoulders and neck.

Let’s help keep our children safe. Take a look at these tips to pack a backpack without the back pain.

Lighten the Load

Heavy or improperly worn backpacks can lead to pain and injuries for kids and adults. When kids carry too much weight, it can lead to poor posture and issues with the back, shoulders, neck and other parts of the body.

• Choose carefully The backpack itself should not add much extra weight to your child’s load. Try it on before you purchase it. It’s helpful for older kids and adults to shop with someone who can see how it fits from different angles.
• Wear both straps (not just one)! Only using one shoulder to carry a backpack can cause muscle imbalances and serious back, neck, and posture problems.
• Make sure the straps are tight so the backpack is not too low or loose. It should sit at or above the waist and not down to the buttocks. Straps should not loosely hang or swing on the back.
• Don’t overpack Keep the weight to no more than 15 percent of the carrier’s bodyweight.
• Place heaviest objects closest to the part of the bag that is against the back. Avoid placing heavy objects too high or low in the backpack.

Warning: If a backpack causes a child to lean forward or backwards, it is too heavy! Lighten the load and have e them carry a few things in their arms close to their chest to reduce the weight!

“Prevent injury and pain with some simple precautions and safety steps.” said Tracy Mooring, PT, WakeMed Rehab.

So Many Straps!

Let’s unravel any confusion about all those straps on backpacks.

Chest Straps

Some backpacks have these to help connect the two shoulder straps, which further distributes weight and brings the backpack closer to the body.

Waist Straps

Look for these at the base of some backpacks.. They should be wrapped around the hips and clipped together just at or below the belly button.

Padded Shoulder Straps

Some backpacks have this extra padding to help distribute the backpack weight across a larger area of the chest and shoulder and can make a backpack more comfortable.

Check the Width!

Straps should easily stay on a child’s shoulder. If they are sliding off, they’re too big or wide. If they are digging into their shoulders, they’re too narrow and will not distribute the weight very well.

Backpacks on Bikes

If a child must wear a backpack while riding their bike, Mooring says it is of utmost importance that the backpack is worn properly. Make sure it is snug against the back and not too low or heavy!

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Meet the Expert

Tracy is a highly experienced physical therapist who specializes in pediatric orthopedic and neurological physical therapy as well as helping children with physical developmental issues. She received her bachelor’s degree from UNC-Chapel Hill and her master’s degree from ECU.

Tracy enjoys pediatric physical therapy because it keeps her active and she is able to positively impact her patients’ function and mobility. “Watching a child take their first step is so rewarding and giving parents encouragement and support brings me much joy,” she says.

In her spare time, Tracy enjoys watching her two boys play baseball and run track. She also loves watching the Tar Heels and the Carolina Hurricanes!

 

This article is adapted from our Families First Magazine. Interested in getting future issues of Families First delivered to your home? Subscribe here.