Ten Commandments for School Backpack Packing
Back packs – a savvy solution to managing schoolbook overload. But, how helpful are they? Sure, they offer a place to stash and carry necessary materials your child may need throughout the day. They also keep things clean and dry. But are they just setting up your child to experience physical problems down the road, like muscle strain and back pain?
The United States Consumer Project Safety Commission estimated around 21,000 backpack-related injuries in 2003. Admittedly, a number of those injuries were traumatic in nature, such as trips, falls and being hit by a backpack, but a significant number were chronic complaints from strain to the shoulders, neck and back.
Overloading backpacks sends a force through the mid back with each step. If the pack is too large, it can send a jolting force through the low back area. Children’s spines do not become fully ossified (turned into bone) until the age of 22-25 years. Therefore it does not take a great amount of force to cause a misalignment of the spine.
The muscles surrounding the spine also get involved by trying to counter the effects of force by contracting, or tightening. This tightening can lead to a chronic tension cycle of the muscles. Nerve damage can occur when tightened muscles interferes with nerves, thus it can eventually affect the health of organs and tissues.
Over time, an overloaded backpack can cause muscle fatigue and strain to your shoulders, neck, hips, and even legs! It can cause premature disk damage, faulty alignment of the spine or nerve damage.
Though experts disagree to the extent of damage that comes with chronic overload, chances are, if your child’s backpack is jam-packed, you could be setting her up for problems down the road.
When Is Heavy Too Heavy?
The American Association of Physical Therapy suggests backpacks should weigh no more than 15-20% of the child’s body weight, whereas The American Chiropractic Association recommends only 5-10% to decrease risks of injury.
So, how do you know? Look for warning signs. Is your child complaining of back, neck or shoulder pain? Does she walked stooped over or wear the backpack on one shoulder hiked all the way up to her ear? Would she rather drag the bag rather than carry it? Does she list to one side to compensate for the heavy load?
What To Look For
Searching for that perfect backpack for the start of school can be a trying experience. You may be looking for that efficient bag, but your child wants something that’s “cool”! Don’t despair – there’s hope for both of you! Your child can be hip and healthy!
* Contoured, adjustable shoulder straps decrease pressure on the shoulders.
* Padded back panel provides carrying comfort plus an extra- added layer of protection between the child and the contents.
* Double layer bottom will better withstand dragging. Wheel options with padded, retractable handles decreases back strain.
* Lightweight materials decrease the overall weight of the pack.
* Options include haul loops, to hold jackets, helmets, etc. Multi-compartments offer easy organization.
Ten Commandments of Backpack Packing
1.DO! Always use both shoulder straps and waist strap to distribute weight evenly
2.DO! Pack heaviest items first, closest to the body. Distribute rest of items evenly
3.DON’T! Lean forward to carry or stoop over to pick up
4.DO! Pack sharp objects carefully – away from the body to avoid injuries
5.DON’T! Overload compartments with unnecessary items
6.DO! Adjust should straps so pack rests snugly against the mid back – 2 inches above waist and just below the base of the skull
7.DO! Encourage your child to clean out bag at least once per week
8.DON’T! Buy the biggest bag on the block. Smaller is better -it will force your child to be more efficient and selective
9.DO! Talk to child’s teacher about reducing the weight with handouts or smaller texts
10.DON’T! Hesitate to seek professional medical advice if your child is complaining about pain
Bag Smarts
Packs come in all shapes and sizes, with just about every theme of interest for kids! You don’t need the most expensive. In fact, an economical canvas backpack is lighter and perhaps more durable than expensive leather counterparts.
Size management is key – too big a pack will only encourage kids to carry more stuff. Conversely, too small may force a child to hand-carry extra materials. Too many compartments typically get inundated with junk. Keep the pack’s purpose in mind – to carry necessary school supplies!
Some backpacks come with an inflatable lumbar support and straps, while others are totally inflatable. Molded, contour backed packs are also available, but at a price! If your child is complaining of pain from carrying a backpack or demonstrates signs of compensation, such as listing to one side or holding the shoulders up around the ears, it may be time to seek a more personalized pack with key components to ease strain.
Though backpack shopping can be just another nuisance before the start of school they are a efficient means of transportation of school supplies – and the good news is, you no longer have to sacrifice comfort and health for the esthetically pleasing, kid-cool bag!
