After school use to consist of a snack, then play time, then homework. But today's kids are involved in every extra
curricular activity under the sun! Although very beneficial for a child's social and mental outlook, it can be physically
demanding. Back pain, which used to be virtually unheard of in children, is becoming more and more common. Although
there are several contributing factors, backpack burdens are often the easiest to amend. Carrying a heavy backpack puts
excessive strain on a child's muscles and tendons that can lead to improper posture, back and neck pain, and headaches, as
well as growth and development strain. Pain can affect the way a child concentrates and performs in school. To ensure
your child is putting their best self forward, here are my top tips for backpack safety.
1.) Ease The Burden
Make sure your child's backpack weighs no more than 10-15% of their body weight. Any thing heavier than this
can cause a child to slump forward to compensate for the excess burden on the back. Try actually weighing your kiddo
and their pack on a scale the first few mornings to get a feel for what their pack should regularly feel like. Pack only what
they really need.
2.) Wear It Right
Make sure the shoulder straps are padded. Non- padded straps can dig in to the child's shoulders. Also, encourage
your child to wear both straps. Wearing only one strap creates uneven mechanical stress on your child's developing spine.
Remember, the weight should rest on the child's low back, not the shoulders. To ensure this, make sure your kiddo's pack
has adjustable straps, and tighten the straps so the pack is as close to your child's back as possible.
3.) Pack It Properly
Place the heaviest books closest to the back. This will place the least strain on the back. You may also want to
invest in an inexpensive copy of the textbook (those can be found online) if you have kids close in age. That way your
kiddos won’t have to lug those heavy books to and from school. And don't forget to pack plenty of healthy and delicious
foods in the lunch box!
4.) Use Your Body Right
A backpack shouldn't hang more than four inches below the waistline. A low backpack causes increased weight
on the shoulders causing the child bend forward to compensate. Try to find a pack that has a chest or waist strap. This is
very helpful in distributing the weight of the pack evenly over your kiddo's core. The pack should be centered high on the
back, not dragging down by your bum!
5.) Pick It Up & Put It On
If your pack is on the ground, squat down and lift with your legs to pick it up. This goes for you too, Mom and
Dad! Bending forward from the waist puts a lot of strain on the discs. Even better, place the pack on a table or counter to
pack it and then put it on from there. No lifting necessary!
Back pain and headaches in children can be easily treated when caught early. Pay particular attention to your child's aches
and pains. Back pain and headaches can also be a sign of something more serious. If the pain persists, worsens or affects
the child's sleeping pattern, make sure to get it checked out by a trusted health professional, like a chiropractor or medical
doctor.
Dr. Deb Marin is a new member of the Sacred Heart Parish! She is a Chiropractor at
Discover Wellness Coronado and specializes in family wellness and nutrition. Dr. Deb wants to help you and your
families live the best life you possibly can by providing natural and effective care. If you should have any questions
regarding this material please feel free to contact her at 619 437 4900 or [email protected].