Back to School Issue - Back Packs and Back Pain - August 26, 2010

Dear Friends of Roscoe Chiropractic,

I'm going to start off by saying I'm in denial. It's not possible that school has started back up, and it's even more impossible that my niece has started HIGH SCHOOL! Nope, no way, I'll embrace denial for a little bit longer.

While I'm swimming in that river lets talk about this whole back to school thing. I'm sure all you parents out there have been "back to school" shopping for a couple weeks now and one of those purchases was surely a backpack.  These sacks of knowledge and bologna sandwiches can take a hefty toll on the backs of your little ones, even the little ones that think they're grown up (like my niece).  Even if you buy them a two strap bag there is no guarantee that they'll ever use it properly and if by chance they do, if it's packed too heavy its still going to wear down your child's musculoskeletal health.

I could quote studies that prove this detrimental affect of back packs, but I think we all see why and how this could happen. All you have to do is drive by a school when it's letting out to see that some of these bags are so big the child could probably fit into it (not that I'm suggesting that, in any way).  So, what can be done to help?

1. Choosing the right backpack
The size of a backpack relative to the size  of the child is mucho importante The top of the backpack should not extend higher than the top of the shoulder and the bottom of the backpack should not fall below the top of the hipbone.

The material of the backpack should be as light as possible, nylon or vinyl instead of leather.

The shoulder straps should be at least two inches wide, adjustable and (ding ding ding!) padded! The straps need to allow for ample movement of the arms. The back portion of the bag should also be padded for protection and comfort.

Another important factor is the presence of a hip strap so that it can be belted around the child's waist, this strap alone can distribute as much as 50-70% of the weight onto the pelvis and off of the upper back, neck and shoulders.

If you can choose a backpack with several smaller pockets instead of just one large compartment, it will allow you to distribute the weight more evenly.

2. Packing a backpack
The total weight of a backpack plus the contents should never exceed 15 percent of the person's body weight. For elementary students reduce this to 10 percent.

Pack contents so that the weight is evenly distributed. Place heavy items closer to the body. This allows for the child to maintain balance without leaning forward.

To help stay under the recommended weight, only pack items that are needed for that day. Load odd shaped items on the outside to prevent them from digging into your child's back.

3. Carrying a backpack
Both shoulder straps should be adjusted so that bag fits snugly to the body but not too tight.  A parent's hand should be able to slide between the backpack and the child's back. Always fasten the hip straps.


Well I hope this helps in your quest for the right backpack for your children! Enjoy these beautiful days! Stay healthy.

Karla H.
Roscoe Chiropractic Centre