Oakville Chiropractor – How to wear a backpack
Backpack Safety – School has been back for a few weeks – has everyone settled into their normal routine yet? As we all fall back into our regular habits and schedules, we wanted to take a quick minute to talk about backpacks. Your kids are hauling a lot of stuff to and from school everyday, and we want to make sure it isn’t going to cause them pain – now, or in the future! If the backpack has already done its damage, learn more about chiropractic for kids !
How do you know if a backpack is built for safety?
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- Lightweight – your kids will be shoving everything imaginable into this backpack over the course of the school year. A lightweight pack makes for a lighter load for them to carry! Canvas backpacks are lighter and most often built for safety, whereas a leather pack may look cooler, but your spine won’t think so!
- Straps – There are two sets of straps that are important when picking out a backpack. The shoulder straps should be wide and padded. This helps distribute the force more equally, and more comfortable to wear! A chest strap is also very helpful for keeping the backpack tightly secured to the back, and ensures that the least amount of force puts strain on the spine! They may not look cool – but their spines will thank you!
- Padded Back – a little bit of cushion to pad the back will go a long way! Comfort is so important, especially if you want your kids to wear their backpacks properly. A padded back helps support the spine and muscles, and also prevent the jagged ends of textbooks and lunch boxes from poking them! Make sure the straps are snug so the padded back actually touches the back, and not the butt!
- Multiple Compartments – This is so important! The heavier items in the backpack should be packed at the bottom of the backpack, and in the compartment closest to the back. Keeping the majority of the load closer to the spine leads to less strain on the lower back!
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So, how should a backpack be worn?
- Both straps – Make sure you are wearing your backpack with both straps, not slung over one shoulder. Wearing both straps places the load in the center of your back and therefore allows the force to be distributed equally side-to-side. If your kids are wearing their backpack over one shoulder it puts all the strain on the muscles and joints of one side! This is a back injury waiting to happen! The straps should fit snuggly under the shoulders, and be pulled tight enough so that the backpack doesn’t droop!
- Packed a light as possible – The backpack should NOT weigh more than 10% of your child’s body weight. Backpack’s are almost always over-packed. Your kid’s spines are still growing and the muscles are still developing – weighing them down with heavy backpacks is asking for trouble in the future.
- Choose the right size backpack – how many kids do we see walking to school with backpacks that are WAY too big for them. If your backpack makes your child look like a turtle, with just a little bit of their head and feet visible behind a giant shell, it is too big. The backpack shouldn’t extend above the shoulders or below the hip bone.
If sitting in class all day, or carrying a heavy bag to and from school has started to cause your kids pain, come in and see us!
- Both straps – Make sure you are wearing your backpack with both straps, not slung over one shoulder. Wearing both straps places the load in the center of your back and therefore allows the force to be distributed equally side-to-side. If your kids are wearing their backpack over one shoulder it puts all the strain on the muscles and joints of one side! This is a back injury waiting to happen! The straps should fit snuggly under the shoulders, and be pulled tight enough so that the backpack doesn’t droop!