The Way I See It….
How to choose a backpack might seem simple, but it’s crucial to your child’s health. An ill-fitting or heavy backpack can cause back pain, poor posture, and long-term spinal issues. Here’s how to select a backpack that provides the right balance of comfort and support, helping your child carry essentials safely.
Good posture is essential for overall health, wellness, focus, and confidence. Poor posture, exacerbated by carrying heavy backpacks, can lead to back pain and long-term spinal issues. To counteract the negative effects of improper backpack use, regular chiropractic care is a proactive approach. Chiropractic adjustments can help maintain healthy posture and prevent future discomfort. Learn more about how chiropractic adjustments support posture and keep your child’s spine in alignment.
The Science Behind It…
When considering how to choose a backpack, many parents overlook how an improperly worn or overloaded bag affects their child’s health. Too often, children don’t wear their packs correctly, increasing the risk of injury to muscles and joints. This can lead to back, neck, and shoulder pain, as well as posture problems. Sadly, children who experience back pain are at an increased risk of having chronic pain as adults.[1]
Preventing these issues is critical, and understanding how to choose a backpack that fits properly can make all the difference. Simple changes, like ensuring your child wears both shoulder straps, can significantly reduce strain. If your child struggles with their backpack or complains of discomfort, it may be time to reconsider how to choose a backpack that better suits their needs.
Signs Your Child’s Backpack Is Too Heavy
If your child grunts when putting on or taking off their backpack, has red marks on their shoulders, or complains of numbness in their arms or fingers, the pack may be too heavy. Knowing how to choose a backpack that’s properly fitted and lightweight can prevent these issues.
What Action You Can Take
1. Check the Shoulder Straps:
Understanding how to choose a backpack starts with selecting one with wide, padded, adjustable straps. Ensure your child uses both straps, and adjust them so the backpack sits close to the body and doesn’t hang more than 4 inches below the waist. Consider a waist belt to relieve some weight from the neck and shoulders.
2. Lighten Up:
Make sure the loaded backpack is no more than 10-15% of your child’s body weight. How to choose a backpack often involves paying attention to weight distribution and not overloading it with unnecessary items.
3. Distribute the Weight:
When learning how to choose a backpack, focus on distributing the weight evenly. Use multiple compartments to spread the load, placing the heaviest items closest to the center of the back.
4. Avoid Packs on Wheels:
Although wheeled backpacks seem like a convenient solution, they’re not ideal for stairs or snowy conditions. Knowing how to choose a backpack that’s practical for your child’s environment is just as important.
5. Keep Fit:
Daily active play keeps your child strong and reduces the risk of muscle strain, which is essential when considering how to choose a backpack that supports overall health.
6. Stay Organized:
Help your child stay organized by only carrying necessary items each day. Knowing how to choose a backpack also means teaching your child how to lighten their load when possible.
7. What to Look for in a Quality Backpack
When figuring out how to choose a backpack, look for durable, lightweight materials like nylon or polyester, which reduce the overall load without sacrificing strength. Additionally, ensure that the backpack has padded sections for comfort, especially along the back. A water-resistant feature can also be useful, protecting school supplies from rain and spills. Reflective elements are another valuable feature, increasing your child’s visibility when walking to and from school during low-light conditions.
By knowing how to choose a backpack that includes these extra features, you can ensure both safety and comfort for your child.
References and Resources…
[1] Mackenzie WG, Sampath JS, Kruse RW, Sheir-Neiss GJ. 2003. Backpacks in children. Clin Orthop Relat Res. Apr(409):78-84. DOI: 10.1097/01.blo 0000058884.03274.d9
http://www.safekid.org/fr/magazine-issue/item/143-everything-you-need-to-know-about-backpack
http://www.skhs.queensu.ca/ergbio/publications/peer_review/brackley_work_2009.pdf
