By Chris Byers, PT, Advanced Rehab and Sports Medicine
My kids and most of their friends seem to always have every schoolbook they own in their backpack at all times. I see the same problem at the grade school crossings. Many kids can be seen standing or walking in a leaned forward posture because their backpacks are so overloaded for the size of their bodies. Backpack safety has become a concern in the orthopedic world. The number of children who visit the emergency rooms yearly for back pain or arm tingling and numbness has continued to increase over the past 15 years. The U.S. Consumer Product Safety Commission reported 21,000 backpack-related injuries between 1999 and 2003. They now report over 14,000 reported injuries yearly. It’s not just students that are at risk. Soldiers in the military often carry over 100-pound packs and the military reports numerous injuries from these packs, so all ages are vulnerable.
The biggest issue is the weight of the backpack compared to the size of the person. Recommendations consistently state the weight of a child’s backpack should not exceed 15 percent of their body weight. So, a 100 lb. child should not carry over 15 lbs. in his pack on his back. This is a general rule of thumb but is a safe limit to follow. My high school student carries 20-30 lbs. in his pack every day, which is roughly 20 percent of his body weight. Not surprisingly, he often complains that it is ridiculously heavy to carry around all day.
We all know that it’s not very effective to preach safety to teens, and until a wheeled backpack becomes “cool” or heavy textbooks are eliminated, the problem will likely remain. So let’s figure out some strategies to deal with heavy backpacks so their risk of injury can be minimized. Following are some safety principals to follow.
What to Buy
When choosing a backpack, look for one that is appropriate for the size of your child. In addition, look for some of the following features:
- Wide, padded shoulder straps
- Two shoulder straps
- Padded back
- Waist strap
- Lightweight
Safety Tips
- Always use both shoulder straps to keep the weight of the backpack better distributed across the child’s back
- Tighten the straps to keep the load closer to the back
- Pack light: Kids should carry no more than 15 to 20 percent of their body weight
- Organize the items: pack heavier things low and toward the center
- Remove items if the backpack is too heavy: carry only those items that are required for the day, and if possible, leave unnecessary books at home or school
Other Tips For Parents:
- Tell your child to let you know if they have a sore back or even tingling in the arms when they wear their backpack.
- Watch them put on the pack and see if it is a struggle for them.
- Take out any unnecessary items to lighten the load.
- Ask teachers what books they need on what days to avoid carrying all books every day.
- Ask teachers if students have time to stop at their lockers between classes to be able to change books for each class.
The last tip I will offer is to pay attention to your child and the way they appear every day, as they often won’t complain about back pain unless you notice it. Have a great school year and safe backpacking.
For more information on any sort of pain or injury, you may contact Advanced Rehab & Sports Medicine at 309-664-9104 or www.advrehab.com. Their office is located at 135 N. Williamsburg Dr. in Bloomington. Free assessments are offered within 24 hours of contact for patients of all ages.