Backpack Safety

Backpacks are a daily part of school life for many children. While they are great for carrying books and supplies, using them incorrectly can lead to health problems. It's important to know how to choose, pack and wear a backpack properly to keep your child safe and comfortable.

Why backpack safety matters

When backpacks are too heavy or worn incorrectly, they can cause pain and injuries, including back, shoulder and neck pain. Carrying too much weight or using one strap can also lead to poor posture and long-term health issues. Teaching your child the right way to use a backpack can prevent these problems and help them stay healthy. 

Common issues with improper backpack use

• Heavy backpacks: Studies show that many children carry backpacks that are too heavy. This can lead to muscle strain and back pain.
• Poor posture: Wearing a backpack incorrectly can cause children to lean forward or hunch their shoulders, leading to poor posture.
• Injuries: Using only one strap or carrying the backpack too low can cause shoulder and neck pain.

By choosing the right backpack, you can help your child carry their school supplies comfortably and safely.

Choosing the right backpack

When choosing a backpack, there are some important things to consider. 

Proper size: Selecting the right size backpack for your child is important. The backpack should not be wider or longer than your child's torso. Measure your child's back from the shoulders to the waist. The backpack should sit comfortably on the shoulders and end at the waist, not below it.

Features: When choosing a backpack, there are some key features to look for. 

• Padded shoulder straps: Thick, padded straps help distribute the weight and prevent shoulder pain.
• Waist or chest straps: These straps help keep the backpack in place and distribute the weight more evenly.
• Multiple compartments: Different compartments help organize items and distribute the weight more evenly.
• Lightweight materials: A lighter backpack reduces the overall weight your child has to carry.

Avoid unsafe backpacks: Not all backpacks are created equal. Watch for and steer clear of the following:

• Overly large or heavy backpacks: These can strain your child's back and shoulders. Choose a backpack that fits well and is not too heavy when empty.
• Backpacks with poor support: Backpacks without padded straps or support can cause discomfort and pain. Make sure the backpack has good padding and support features.

Packing the backpack

Packing a backpack correctly can be as important as the backpack itself. Here are a few tips to follow to help prevent injuries and make things easier to carry.

Weight distribution: Overall weight and the distribution of weight are essential factors to consider when packing a backpack. 

• The backpack should weigh no more than 10% to 15% of your child's body weight. For example, if your child weighs 80 pounds, their backpack should be no heavier than 8-12 pounds.
• Place the heaviest items, like textbooks, closest to your child's back. This helps maintain balance and reduces strain.
• Spread out items across different compartments to distribute the weight evenly. This prevents the backpack from being too heavy on one side.

Organizing items: How you organize items in the backpack can make a big difference.

• Keep heavy items at the bottom of the backpack. This helps keep the center of gravity low and reduces strain on the shoulders.
• Use smaller compartments for items like pens, pencils and snacks. This keeps them from moving around and helps balance the weight.

Daily packing tips: Develop good habits for daily backpack use.

• Encourage your child to clean out their backpack regularly. Remove items they don't need every day to keep the weight down.
• Teach your child to pack only what they need for the day. Packing only essential items helps keep the backpack light and manageable.

Wearing the backpack

Ensuring your child wears their backpack correctly can prevent pain and injuries.

• Make sure the shoulder straps are adjusted so the backpack fits snugly against your child's back. It should not hang down past their waist.
• Waist and chest straps help distribute the weight of the backpack more evenly across the body. Encourage your child to use these straps if their backpack has them.

Correct way to put on and take off: Knowing how to put on and take off the backpack can also make a difference.

• Teach your child to bend their knees and use their legs to lift the backpack, rather than bending at the waist and using their back. This reduces the risk of back injuries.
• Always use both shoulder straps to keep the backpack balanced. Using only one strap can cause uneven weight distribution and lead to shoulder and back pain.

Common mistakes to avoid: Avoid these common mistakes to ensure your child's comfort and safety.

• Wearing the backpack too low: The backpack should sit high on your child's back, with the bottom of the backpack resting at their waist. A backpack that hangs too low can strain the shoulders and back.
• Using only one strap: Using one strap causes uneven weight distribution and can lead to muscle strain and poor posture. Always use both shoulder straps.

By following these guidelines, you can help your child wear their backpack in a way that keeps them safe and comfortable.

Monitoring backpack use

Keeping an eye out for signs of backpack-related issues can help you address problems early.

• Red marks on shoulders: If you notice red marks on your child’s shoulders, it might mean the backpack straps are too tight or the backpack is too heavy.
• Complaints of back or shoulder pain: Pay attention if your child complains about pain in their back, shoulders or neck. This could indicate that the backpack is too heavy or not being worn correctly.
• Changes in posture: Watch for changes in your child’s posture, such as hunching over or leaning to one side. These can be signs that the backpack is causing strain.

Regular check-ins: Regularly checking in on your child’s backpack use can help prevent problems.

• Once a week, check the weight of your child's backpack. Make sure it is not more than 10-15% of their body weight.
• Encourage your child to tell you if they feel any discomfort or pain from their backpack. Let them know it’s important to speak up so you can help them stay comfortable and safe.

By monitoring your child's backpack use and addressing issues promptly, you can help ensure they remain comfortable and injury-free.

Exercises and habits for preventing injury

Strengthening the muscles that support the back and shoulders can help prevent backpack-related injuries.

Simple exercises to strengthen back and shoulder muscles:

• Shoulder shrugs: Have your child lift their shoulders up towards their ears and then relax them back down. Repeat 10-15 times.
• Wall push-ups: Standing a few feet from a wall, your child can place their hands on the wall and do push-ups. This helps strengthen their upper body without straining the back.
• Bridge exercise: Lying on their back with knees bent, your child can lift their hips off the ground and hold for a few seconds. This strengthens the lower back and core muscles.

Develop good habits: Good habits can help maintain a healthy back and prevent injuries.

• Regular exercise helps keep muscles strong and flexible. Encourage your child to be active every day, whether through sports, playing outside or other activities.
• Good posture reduces strain on the back and shoulders. Remind your child to stand up straight, with their shoulders back and head up, both when they are wearing their backpack and at other times.

Stretch before and after using a backpack: Stretching can prevent muscle strain when using a backpack and improve flexibility.

Easy stretches to do before and after carrying a backpack:

• Neck stretches: Have your child gently tilt their head to one side, then the other, holding each stretch for 10-15 seconds. Repeat a few times on each side.
• Shoulder stretches: Your child can reach one arm across their body and use the other arm to gently pull it closer. Hold for 10-15 seconds and repeat on the other side.
• Back stretches: Have your child sit on the floor with legs extended, then reach forward towards their toes. Hold for 10-15 seconds to stretch the lower back.

By incorporating these exercises and habits into your child's routine, you can help them stay strong and injury-free while using their backpack.

Remember

By following these guidelines for choosing, packing, and wearing a backpack, you can help ensure your child's safety and comfort. Remember to monitor their backpack use regularly and encourage healthy habits to prevent any issues. If you have any concerns or questions about backpack safety or your child's health, don't hesitate to reach out to Banner Health at (480) 586-5234. Our experts are here to help you keep your child healthy and thriving.