Bad Backs and Backpacks

Many schoolchildren today appear burdened by heavy backpacks as they commute to and from school, which can lead to stress on their spine and shoulders, resulting in muscle strain and fatigue. Carrying excessive weight may also contribute to poor posture and slouching habits, potentially causing aches and pains. To alleviate this issue, parents can teach organizational skills to help children bring home only the necessary materials for each day, reducing the load. Encouraging frequent trips to the locker between classes can also help distribute the weight more effectively.

When selecting a backpack, parents should ensure it hangs no more than a few inches below the waist, with an optimal fit being two inches above the waist, as recommended by the American Academy of Orthopedic Surgeons. Wide, padded shoulder straps can prevent discomfort, and using both shoulder straps is crucial to distributing weight evenly. A hip strap is beneficial for heavy loads, helping balance the weight between the back and hips. Packing the heaviest items close to the back, lifting with the legs instead of the back, and avoiding overloading the backpack (no more than 15%-20% of the child’s weight) are essential practices.

Parents may also consider alternatives such as backpacks on wheels or an extra set of books for home. By following these guidelines, children can potentially prevent homework-related pains and establish good habits to avoid back issues in the future.