It’s almost time to start back to school shopping. At the top of the list is usually a new backpack. It is such a fine balance for students to choose style, comfort, and just the right number of slots and pockets. But above all else, a backpack needs to fit right and promote good posture. It is wise to take a few books or a laptop while trying to find the right one. The investment in a high-quality back pack can seem expensive, but the payoff in posture lasts for a lifetime.

Preventing Backpack Injuries

• Aim for the load in your child’s back pack to not exceed ~15% of their body weight. 80-pound child–12 lb load limit. 125 lb teen–19-20 lb limit. A heavier pack forces the wearer to bend forward and places the load directly on the back, initiating injury to the shoulders, neck and back, and that slouchy forward head and shoulder posture that no parent wants to see.
• Have your child wear the backpack using both straps. The one strap carry causes your child to lean to one side to compensate for the uneven weight. This can cause permanent misalignment of the spine, affecting every structure from head to toe. The bottom of the backpack should rest in the curve of the lower back and the top should come to just level with his or her shoulders, right below the neck.
• Buy a quality backpack with wide, padded straps that curve in an ergonomic design. A high quality backpack can be used for 2-3 years. Avoid one sided sling packs.
• Try it on! The backpack is one item that just should not be bought online unless you can easily return it or you have bought the same one before and know without a doubt you want another one exactly the same. Your child should try on several packs to choose the right one.
• Teach your child to load their backpack by evenly distributing the contents. Keep the heaviest items closest to their back and avoid loading unnecessary items. Balancing the load reduces stress to the body.
• Switch books and materials between classes. This divides the load rather than hauling every book and folder to every class. Some schools don’t have lockers unfortunately, so if it is an option, having a second set of books at home is a good idea. As technology advances and students trade in books for laptops, it would seem like the load would reduce. Do not assume this is the case, actually weigh the full pack to assess.
• Teach your child to pick up their back pack using proper mechanics. Bend knees, squat, keep the load close and use the legs to lift, similar to how you would correctly pick up a heavy box. Avoid bending at the spine to lift the pack.

Merianne Jordan PT, DPT, OCS

Kramer Physical Therapy, Knoxville, TN

Priscilla Du Preez