Backpack Tips

It's back to school time! This school year is looking a lot different for our kids in many ways. If your child is attending school in person, most likely they are being limited on the number of times they can visit their lockers to exchange their books. This means that they will be expected to carry a much heavier load in their backpacks than they have in previous years. Be sure to check your child's posture and talk with them about carrying their backpacks correctly in order to reduce the strain on his/her neck and back. Below are tips from the National Posture Institute.

Picking the Backpack: Here are seven tips on choosing the best pack for your child.

1. A padded back will minimize direct pressure on the back.
2. Wide padded shoulder straps which will not hinder circulation to the arms which may cause numbness and tingling. 
3. Waist and chest belts to transfer some weight from the back and shoulders to the trunk and pelvis.
4. Multiple compartments to better distribute the weight in the backpack.
5. Reflective material to enhance visibility at night.
6. Lightweight backpack
7. Correct Size: selection of the pack is important as packs come in different sizes for different aged children

Loading the Backpack: Follow these simple rules.

1. 15 Percent Maximum Weight: This means a child who weighs 100 pounds shouldn’t wear a loaded school backpack heavier than 15 pounds.
2. Load heaviest items closest to the child’s back.
3. Arrange books and materials securely.
4. Pack only necessary items that you will need for the school day.
5. If the backpack is too heavy, consider using a book bag on wheels.

Wearing the Backpack: 

1. Wear both straps: By wearing two shoulder straps, the weight of the backpack is better distributed, and a well-aligned symmetrical posture is promoted. 
2. Tighten the straps: Adjust the shoulder straps so that the pack fits snugly to the child’s back while still allowing the pack to be put on and taken off easily. A pack that hangs loosely from the back can pull the child backwards and strain muscles.
3. Put on and remove backpacks carefully. Keep the trunk of your body stable and avoid excessive twisting.
4. Wear the backpack over the strongest mid-back muscles. Pay close attention to the way the backpack is positioned on the back. It should rest evenly in the middle of the back near the child’s center of gravity, and should not extend below the belt for than a couple of inches.
5. Lift properly using your legs and both hands applying one strap and then the other.
6. Encourage activity. Children who are active tend to have better muscle flexibility and strength, which makes it easier to carry a backpack.