Whether it’s back to school time or simply time to update your bag, here are our best tips for choosing, loading, and wearing your backpack.
As kids head back to school, now is a great time to refresh yourself on the best tips for choosing, loading and wearing backpacks. In fact, you might even want to make backpack checks part of your daily school routine to remind your kids why carrying backpacks the right way is so important to how they feel and move. You could also benefit from this daily check if you carry a bag to work everyday. So here are our favorite guidelines on school and work bags and how to help give you and your kids an easy, pain-free year!
How Backpacks Can Strain the Back
Carrying backpacks to, from, and around school or work all day can put significant strain on your back. If not carried correctly, this strain can lead to back pain over time. Here are some reasons why improper backpack use can cause back and neck pain:
- Spinal Strain: Improper use can strain the natural curves of the spine, leading to muscle soreness and pain.
- Balance Issues: A heavy backpack can cause your child to lean forward, impacting balance and increasing the risk of falls.
- Poor Posture: Incorrectly worn backpacks can lead to rounded shoulders and poor posture.
Finding the Best Backpack Fit
Choosing the right size school or work bag is essential for an ergonomic fit. Backpacks range from 11 inches for younger children to up to 19 inches for teens and adults. Here’s a guide to help you find the right fit:
To find the right height
- Measure the shoulder line (where the bag straps will rest) to the waistline (around the belly button).
- Add two inches to this measurement.
- Double check: The bag should sit two inches below the shoulders and up to four inches below the waist.
To find the right width
- Measure the distance between the ridges of the shoulder blades.
- Adding an extra inch or two is acceptable.
- Double Check: The bag should be centered between the shoulder blades to ensure the core and hip muscles carry most of the weight.
Best backpack features to look for
- Lightweight material: Helps manage the overall weight.
- Padded back: Reduces pressure on the back.
- Wide padded straps: Improves circulation and prevents tingling or numbness in the arms.
- Chest or waist straps: Transfers some weight to the hips and pelvis.
- Multiple compartments: Helps balance the weight distribution.
How to Load Your Backpack
While school and work bags can carry a lot, it’s essential to manage the weight to protect your back. Here are some tips:
> Weigh it
The backpack should not exceed 15% of your child’s weight. For a child weighing 100 lbs., the backpack should be no more than 15 lbs.
> Load Smartly
Place the heaviest items closest to the back to distribute weight properly and lessen the impact on posture.
> Pack Necessities Only
Only include items needed for the school day.
> Consider a Wheeled Backpack
If the bag is still too heavy despite following these tips, a wheeled backpack can be a good alternative.
Proper Backpack Wearing Techniques
Properly wearing a school or work back is crucial to preventing back pain. Here’s a checklist to ensure your kids wear their backpacks correctly:
- Use Both Straps: Wearing both straps ensures even weight distribution.
- Adjust Straps Snugly: Straps should fit snugly on the back.
- Ease of Use: The backpack should be easy to put on and take off.
- Positioning: The backpack should rest evenly in the middle of the back.
- Lifting: Use both hands and legs to lift the backpack.
Ensuring a Pain-Free School Year
If you follow these simple steps, you’re well on your way to making sure your kids don’t have back pain from their backpacks this year. As always, staying active and strengthening your muscles is one of the most effective ways you can help your child avoid injuries in the future. If at any time they do experience pain, encourage them to talk to you about it, make adjustments where necessary, and if it continues, call your local AlignLife Chiropractor to see how we can help.
