Back-to-School Backpack Tips

by Sally London, M.S., OTR/L

Every August parents are preparing for the start of the school year with the purchase of school supplies and clothing.  Much thought is given to the right outfits to wear and the best notebooks, pencils, pens and other items for success in school.  Less careful thought is often given to the selection of a backpack.  This is surprising since a backpack is often used for several years.

National School Backpack Awareness Day is an annual event that is held the 3rd week of September to educate parents, students, educators, administrators, and communities about the serious health effects from backpacks that are too heavy or worn improperly have on children.  Backpack Day is also a time to promote the full range of Occupational Therapy benefits and services.  These services are readily available at the Wellness Connection.

Facts available from The American Occupational Therapy Association, Inc.

1. Over 79 million students in the US carry a backpack.
2. More than 2,000 backpack-related injuries that required treatment at hospital emergency rooms, doctor's offices, and clinics were reported in 2009.
3. One study with children ages 11-15 years of age indicated back pain related to the use of heavy backpacks.  21% reported pain that lasted more than 6 months.
4. Another study indicated that 8 out of every 10 middle school aged children reported less pain and strain on their necks, backs, and shoulders after changing the amount and way they loaded their backpacks as well as the way they wore their back packs.  
5. In a third study approximately 85% of university students reported pain and strain in their backs with backpack usage.

Backpack Strategies for Students and Parents

Selection 

• Select a smaller backpack for your younger child. The backpack itself should be lightweight. 
• Consider a pack with a waist belt to help distribute the weight of the pack evenly. 
• Pick a backpack with well-padded shoulder straps to help protect the shoulders and neck. These   straps should be adjusted so the pack fits snugly against your child’s back.  A pack hanging loosely from the back can pull a child backward and strain muscles.   
• Consider buying a pack on wheels.  However, this type of backpack is not for everyone, as they are difficult to maneuver up and down curbs and stairs.  Check with your school to see if they are permissible.

Loading

• The backpack should not exceed 10% of a child's weight.  
• Load the heaviest items closest to the body (the back of the pack).
• Arrange books and materials so that they don't slide around in the backpack.
• Check what your child  carries to school and brings home.  Remove extra materials and items that aren't necessary for the day's activities.
• Have your child hand carry a book or other item if the backpack is too heavy or too tightly packed.

Wearing

• Distribute the weight evenly by using both straps.  Avoid slinging a pack over one shoulder as it can cause a child to lean to one side, curving the spine and resulting in pain or discomfort.
• Adjust the shoulder straps so the back fits snugly on the child's back.  A loose fitting pack can pull the child backwards and strain muscles.
• Wear the waist belt so that it helps to distribute the weight more evenly.