During back-to-school time and throughout the school year, students of all ages carry plenty of weight on their shoulders – homework, tests, extra-curricular activities, adjusting to new teachers, and encountering new experiences.
Their backpacks should be the least of their worries.
“When used correctly, backpacks are the most efficient way to carry a load and distribute weight among some of the body’s strongest muscles,” said Eric Wall, M.D., director of the Division of Orthopaedic Surgery at Cincinnati Children’s Hospital Medical Center. “However, parents need to carefully select a backpack to ensure that they are comfortable and do not cause injury.”
Back and shoulder pain is common with heavy backpack use, an indication of potential musculoskeletal damage, especially if ignored or left untreated. Experts agree that education is key to preventing such injuries and improving student safety, and so in an effort to combat these problems, the AOTA puts the focus on backpack safety each September on a day they dub National School Backpack Awareness Day, held this year on Sept. 18th.
On National School Backpack Awareness Day, the AOTA promotes properly choosing, packing, lifting, and carrying various types of bags commonly used by students, including backpacks. “Students, parents, educators, school administrators, and community members will learn safety tips to stay protected from pack pain throughout life,” says the AOTA websites.
The AOTA, along with the American Physical Therapy Association, offers the following tips for ensuring backpack safety:
Pick the Right Pack
When selecting a backpack for yourself or the students in your life, look for a backpack that’s lightweight – keep the load 15 to 20 percent (or less) of your student’s body weight. Ensure the pack has two wide and padded shoulder straps, a cushioned back, and waist straps.
Use the Pack Correctly
Make sure your child uses both shoulder straps and the waist strap, and make sure all straps are tight. Organize supplies, books, and other contents so that the heaviest items are closest to the center of the back. Also, play close attention to the way the backpack is positioned; it should rest evenly in the middle of the back where it can be removed without difficulty.
Encourage Safe Habits
Ensure children stop frequently at their lockers so they’re not carrying all their books throughout the day. Also, remind them to bend with both knees when lifting their packs and to avoid leaving backpacks on the floor where others can trip over them.
Listen to Your Child
If your child complains of persistent back or shoulder pain, consult your family doctor or a physical therapist. According to the APTA, a physical therapist can help choose a backpack specifically designed to match a child’s shape, size, and physical limitations as well as help with posture problems, muscle imbalances, and pain that can result from improper backpack use. He/she can also design a fitness program specifically to help your child increase and maintain strength and balance.
For more information, visit the APTA website here or the AOTA National School Backpack Awareness Day website here.
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