As adults, many of us experience pain due to the way that we have learned to carry our bodies through space. These postural habits are the result of a lifetime of experiences. Busy parents and caregivers often overlook the small physical habits that children develop, unaware that they may be leading to a postural behavior that could cause the child dysfunction and even pain as an adult.
As kids begin their new school year, my thoughts return again and again to one of the most common problems that I see in my young clients: improper use of backpacks! Backpacks are, of course, a necessary part of the school day, but many adults are unaware of the damage that a heavy, ill-fitting, improperly carried backpack may be inflicting on children. Poor backpack use can slowly shift a child’s posture, causing imbalances that may go unnoticed until adulthood. Fortunately, backpacks can also be a wonderful tool for properly distributing the weight that needs to be carried without putting undue pressure on any one part of the child’s body. Here are seven tips to help adults guide the children we love towards better backpack use:
1. Pay attention to backpack design. Look for a lightweight backpack with two wide, padded straps. It should have a few compartments to help distribute weight. A hip belt is a very useful backpack feature, but only if your child will actually use it!
2. Always wear both straps. It is important to explain to your child that wearing her backpack over just one shoulder will inevitably cause her to shift her weight to one side in order to balance and this small action can, over time, become an unconscious habit. If that habit is not broken, it will become part of her posture and that postural imbalance may eventually surface as pain in adulthood or even adolescence.
3. Adjust the fit. The backpack should fit close to the child’s body. The bottom of the pack should rest just above his waist while the top sits between the base of his skull and top of his shoulders. Consider the photo above: the child on the right has a pack that fits her body nicely and it is sitting on her back as it should, while the child on the left has been overburdened with an improperly fitting backpack. The bag that the younger child is carrying is too big for his body. It also has not been adjusted properly so he is wearing it far too low. The bottom of his backpack should rest against his low back so that the weight can be transferred to his hips. Wearing the pack this low is simply asking the body to do something for which it is not built.
4. Pack well. The heaviest objects (usually textbooks) should be packed first so that they are carried lower and closer to the body. Distribute the weight of other objects throughout the compartments of the pack so that the weight is well balanced.
5. Check the weight. Put your child’s full backpack on the bathroom scale to see just how heavy it really is. Medical science suggests that the weight of the pack should be no more than 15% of the child’s own body weight. Most kids are carrying much more than this and need help cutting it down.
6. Discuss options for limiting weight. Children may need help sorting out the logistics of what to carry in their pack at what time and what may be left in their locker, desk, or at home. They may also need help remembering to clean out their backpack (and binders) every few days so that they are not carrying around unnecessary weight. Explain to your child that it is important that she carry the least amount of weight possible while her body is growing.
7. Know the warning signs. If your child must lean forward while wearing his backpack, this is a sure sign that the pack is too heavy. If your child begins to complain of back pain, take any steps necessary to lighten his load. It is very safe for children to receive chiropractic, massage therapy, and physical therapy to help relieve pain. The good news is that they usually respond to these treatments very quickly