Before your child heads back to school, ensuring they have a properly fitting backpack should be at the top of your to-do list.
Improperly worn or too heavy backpacks can cause acute and chronic back, neck and shoulder pain notes CentraState sports medicine specialist, Arth Patel, MD. Dr. Patel answers questions and shares his backpack fit tips to help your child stay pain-free during the school year.
What should a parent look for when purchasing a backpack or considering a used one?
In looking for a new backpack or evaluating a used one, make sure the backpack has two shoulder straps 1 to 2 inches wide that are adjustable to adapt to all kinds of clothing. Two straps distribute the weight inside the backpack evenly. A third strap that buckles across the waist will offer extra support but is not necessary.
Have your child try the backpack on in the store to make sure the top is at the base of the neck, and it does not extend beyond the child’s torso. If the backpack hangs below the waist, it will strain the neck muscles. The straps need to fit snug so the backpack doesn’t shimmy.
How heavy is too heavy?
No one should carry more than 10% to 20% of their bodyweight. If the backpack is too heavy, your child will bend forward or arch the back, which will result in back, neck and shoulder pain.
Pack books and heavy items closest to the back. If you can, purchase extra supplies your child can keep at home. Children love to bring personal items to school but check that they are not adding extra weight.
How should a backpack be picked up?
It’s best to bend at the knees and use the legs to lift it up and put it on. Do not sling the backpack over one shoulder. Have your child practice standing straight while wearing the backpack.
My child plays sports. What is the best way to carry all that gear?
Most sports equipment requires a separate bag and that adds extra weight. You may want to consider buying a rolling backpack or rolling sports bag.
Will carrying a too-heavy backpack lead to scoliosis?
Absolutely not. There are no scientific studies that show scoliosis, a curvature of the spine, is caused by heavy backpacks. However, if your child has scoliosis, a too heavy or improperly fitting backpack can worsen back pain.
What if my child complains of back, neck or shoulder pain?
Children and teens over age 12 can safely take an over-then counter pain reliever in an adult dosage for acute pain in the back, neck or shoulder. Consult their pediatrician before giving a pain reliever to a child under 12 for acute pain. If a child or teen of any age has chronic pain, make an appointment to have your child evaluated. The doctor might prescribe testing first and then medication, physical therapy or another remedy.
If necessary, your pediatrician may write an accommodation request for your child’s school to provide an extra set of books or electronic tablet to keep at home.
PEDIATRIC SERVICES AT CENTRASTATE
To learn more, visit our pediatric services page.
