As summer draws to an end, many prepare to return to school for the fall semester. This is a time that Physical Therapists usually see an influx of students with sports-related injuries. Among this population, there’s an ever-increasing number being referred for generalized back pain that may be linked to the backpack. Is this something that you should be concerned with? Can you do something about it? Yes! Below I will share some tips and tricks that you and your child can do to avoid lower back pain caused by backpack misuse.
Is backpack safety that big of a deal?
A study done by Physical Therapist Shelley Goodgold found that 55% of children surveyed carried backpack loads that were heavier than the recommended weight. Overloaded backpacks can be serious putting the backpack wearer at an anatomical disadvantage and encouraging poor posture. The younger population is especially at risk as they develop, and try to accommodate the heavy load.
Back pain from heavy backpacks may lead to a reluctance to participate in physical activity
This same study showed that 1/3 of the children reported back pain caused them to go to a doctor, miss school, or even abstain from physical activity altogether. A lack of activity may lead to depression, and potentially cause other health complications such as weight gain.
What is the recommended safe weight for backpack wearers?
The recommended maximum safe weight for children is 15% of their body weight. If your 10-year-old child weighs 70 pounds, their backpack weight should not exceed more than 10 or 11 pounds.
Is backpack weight the only thing I need to worry about?
No. While limiting the weight of the backpack to 15% helps reduce the likelihood of complications over long-term use, how the backpack is worn is also key. Here are some recommendations for wearing a backpack.
1. Wear both straps
2. Wear a backpack that is the appropriate size for you or the child
3. The bottom of the backpack should rest in the contour of the lower back, sitting in the middle of the low back and not sagging down to the buttocks.
What Is The Physical Therapist’s Role?
The Physical Therapist’s role in regards to backpack safety is education. Oftentimes, a therapist can give a written request for teachers to provide a second copy of textbooks for home use. Physical Therapists can also help by strengthening the back, core, & shoulder muscles to help the child adapt to the increase in load over time. A stretching regimen may also be appropriate to help stretch potentially tight muscle groups caused by long-time overuse. (Provide a link to postural exercises here)
Which backpack should I purchase?
Many different companies are making a wide variety of backpack styles. Please keep these recommendations in mind when purchasing a new backpack:
1. The backpack should have padded and contoured straps
2. It should also have a padded back so contents don’t dig into you or the child’s back
3. A waist belt (this will help distribute the load to the pelvis)
4. Compression straps on the side or bottom so that when compressed, contents won’t move inside the backpack
5. Reflective material for when walking after dark (if needed)
What are the warning signs of backpack misuse?
There may be several signs that your child’s backpack is not being properly worn. Be advised of the following warning signs:
1. Pain when wearing the backpack
2. Numbness or tingling in arms
3. Red marks on shoulders
4. Altered standing postures when wearing the backpack such as arching back, leaning forward, using one strap, and leaning to the left or right to accommodate the load
A few more solutions
Besides wearing the backpack properly, one workaround for reducing the weight of textbooks is for students to request an iPad or tablet ebooks from the school.
Disclaimer
While these tips and tricks are here to potentially reduce and eliminate back pain, your child should always be seen by your local health care provider before implementing these suggestions.