With the new school year in full swing, students are getting back into the rhythm of classes, homework, and of course, carrying around their backpacks. While backpacks are a practical way to transport school supplies, improper use can lead to back, shoulder, and neck pain, especially for high school athletes who are already pushing their bodies to the limit. As a chiropractor, I’ve seen firsthand how the incorrect use of backpacks can lead to discomfort and even long-term issues. Here are some essential tips to help your child use their backpack safely.
1. Choose the Right Backpack
The first step in preventing back pain is selecting a backpack that is appropriate for your child. Here’s what to look for:
- Size: The backpack should fit snugly against your child’s back and should not extend below the lower back or above the shoulders.
- Padded Straps: Look for wide, padded shoulder straps to distribute the weight evenly across the shoulders.
- Multiple Compartments: Backpacks with several compartments help in distributing weight more evenly, preventing excessive strain on any one area.
- Lightweight Material: Choose a backpack made from lightweight materials, so the weight of the backpack itself doesn’t add unnecessary stress.
2. Pack It Light
A common mistake students make is overloading their backpacks. According to the American academy of pediatrics the weight of the backpack should be no more than 10-15% of your child’s body weight. Encourage your child to only carry what they need for the day and to make use of lockers or leave unnecessary items at home.
3. Wear It Correctly
Even with the right backpack, wearing it incorrectly can cause problems. Make sure your child follows these guidelines:
- Use Both Shoulder Straps: Slinging the backpack over one shoulder may look cool, but it places uneven stress on the back and shoulders, which can lead to pain and poor posture.
- Adjust the Straps: The backpack should rest evenly in the middle of the back. Adjust the shoulder straps so that the bottom of the backpack sits just above the waistline.
- Distribute the Weight Evenly: Place heavier items closer to the back, as this helps balance the load and reduces strain on the muscles. Encourage your child to organize the backpack so that items are evenly distributed and not lopsided.
4. Lift Properly
Your child should be mindful when lifting their backpack, especially when it’s fully loaded. Here’s how to do it safely:
- Bend the Knees: Remind your child to bend at the knees when picking up the backpack, rather than bending at the waist. This reduces the risk of straining their back.
- Lift with Both Hands: Use both hands to lift the backpack and bring it to a comfortable height before swinging it onto the shoulders.
5. Monitor and Adjust
It’s important to regularly check how your child is carrying their backpack and to monitor for any signs of discomfort. If your child needs to lean forward to support the backpack's way, then it's too heavy. Also if your child complains of back, shoulder, or neck pain, it may be time to lighten the load or re-adjust how they’re wearing the backpack. If the pain persists, a visit to a chiropractor can help address any issues and prevent long-term damage.
6. Strengthening Exercises
Encouraging your child to engage in exercises that strengthen their core and back muscles can also help prevent backpack-related injuries. A strong core provides better support for carrying loads and helps maintain good posture throughout the day.
Conclusion
Backpacks are a necessity for students, but with the right choices and habits, you can help your child avoid back and shoulder pain. Encourage your child to be mindful of how they pack, wear, and lift their backpacks to keep them comfortable and healthy throughout the school year. If you have any concerns about your child’s posture or experience persistent pain, consider scheduling a chiropractic check-up to ensure everything is in alignment.
For more tips on maintaining a healthy spine and preventing injury, especially for high school athletes, visit my blog regularly or reach out to schedule an appointment. Your child’s health and comfort are our top priorities!
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