It’s that time when the kids return to school…and when they return to wearing backpacks. By “hitting the books” students who carry backpacks greater than 10% of their body weight are contributing to the hottest epidemic: Low back pain in children. While backpacks are a fashion statement for students in elementary school, high school, and college, we need to teach our youth that it is cool to take care of your spine. Read the guidelines below when helping your student chose and wear their new pack!
- Rule of Thumb: The weight of the pack should not be greater than 10% of the student’s body weight.
For example: A 100 pound student should not carry more than a 10 pound pack. - Guess and Check: Weigh the back pack including next day books and supplies for reliable assessment. Have the student carry only what is necessary for classes, and adjust the book load as needed to obtain optimal pack weight.
- Keep it Balanced: Have the student utilize both shoulder straps, and the waist strap if available to execute symmetrical load carrying.
- Proper Pack Placement: Any back pack should rest on the low back area, not hips or buttocks. Shoulder straps should be padded if possible, and worn fitted so as to not hang down.
- Take Note: Assess the student’s walking posture with their pack regularly. There should be no forward lean; this will create back strain.
- When all Else Fails: Should the back pack weigh too much and proper usage becomes faulty, switch it up. Carry the pack in front of the body with both hands, or carry in one hand at the side. Taking extra care is worth keeping a healthy back.
- Put it Into Practice: Set good habits through consistent proper use of a back pack; bad habits are hard to break! Remember, don’t hesitate, participate!
WESTERLY LIVING 