Well it’s that time of year when our kids head back to school and I’m always horrified to see the damage ill-fitting backpacks are doing to kids from first grade through high school. The smaller the child, the more important the following tips are in helping to prevent neck and back injuries simply from carrying books to and from home.
Beware the backpack, says the U.S. Consumer Product Safety Commission. More than 14,000 kids injure their backs every year by carrying an ill-fitting or too-heavy book bag. That’s 14,000!
But you can prevent pain and injury with a simple, 5-minute backpack fitting.
Fitting Tips
A well-fitting pack is the size of a kid’s back, hanging about two inches below the shoulders, and hitting two-to-four 
inches below the waist. So before you buy a new backpack, take a couple of quick measurements, one from the shoulder line to the waist and one between the ridges of the shoulder blades.
Yes, it’s cute. And it’s way too big.
(Credit: http://momstart.com/2010/09/how-to-wear-a-backpack/)
When you’re choosing a pack, whether online or in a store, pick one that fits those dimensions. It should also include:
- Two padded shoulder straps
- A waist strap
- Padding around bottom of the pack where it touches the waist
When you’re fitting the pack, you want the bulk of the weight to rest low and near the body, so it’s carried by the big muscles of the hips and legs, not the back and shoulders.
The kid on the left has a well-fitted pack; the kid on the right doesn’t. (Credit: http://www.kidsphysio.co.uk/information_for_kids.asp)
Once you’ve got that settled, consider the maximum load your child should carry.
Weight: Less Than 20%
The American Academy of Orthopedic Surgeons recommends that packs should weigh less than 20% of your child’s weight. So if your daughter weighs 80 lbs, her backpack should weigh less than 16 lbs. It’s even better if the total weight is between 10-15%, though, so aim for 8-12 lbs.
When school starts, keep monitoring the pack. If your child has to bend forward to carry it, has trouble getting it on or off (struggling, breathing hard, etc.) or is dragging it instead of carrying it, it’s too heavy. Help them readjust it and ask about back pain — one study showed that 60% of kids had pain from their packs. And don’t just ask about pain — numbness and tingling are indicators of too much weight or an ill-fitted pack, too. KIDS SHOULD HAVE NO BACK PAIN. EVER! A child that complains of foot, hip, or back pain should see me immediately to rule out more sinister issues, and get an adjustment if need be.
How to Select a Backpack
Backpacks are everywhere, from Pottery Barn to Target. How do you know which one to buy?
Don’t just go for style — go for substance, too. A good pack is a light, well-made pack, the lighter and more durable the better. It should have wide, padded shoulder straps, an adjustable waist strap and padding at the bottom where it rests against the waist.
Here are some other tips on backpack safety and comfort:
- Pack heavier stuff near the bottom and toward the body
- Use both shoulder straps and the waist strap (I know, nobody wants to use the waist strap, but it helps stabilize the bag and keep the weight low and off the shoulders)
- Use only what you need for that day; don’t carry a week’s worth of books
- Encourage your child to change out books at their locker between classes, rather than lugging around all their books all day, every day.
What a Bad Pack Does to Kids’ Backs
Finally, here’s a great infographic of what an ill-fitted backpack does to your kid’s back:
If you’d like help fitting your children’s backpacks or assessing the fit of their current ones, bring them by for a consultation. I’ll be glad to help.
