Back Pack Safety Guidelines for Back-to-School By Dr. Katie Greeley B.S., D.C.
Children and the dangers of backpacks:
The demands of
school and homework for today's children have never been greater. In fact, students ranging from the ages of 5 to 18 are carrying more books and excess weight on their backs causing intense pressure not intended for the
human spine.As a result, within in the past five years, parents and doctors have noticed an increase in children who report pain in the back, neck and shoulders. In fact, a recent study conducted by Backpack Safety
of America shows that 89 percent of the chiropractors surveyed report they have seen patients, ages 5 to 18, attribute such pain to the use of overly heavy backpacks. Moreover, by then end of their teenage years, close
to 50 percent of young adults will experience at least one lower-back pain episode (Spine, 1998). A recent scientific study found that carrying a backpack alters the mobility of spinal bones, leading to restricted
movement, which is also a risk factor for pain (Surg Radiol Anat, 1999). Even worse, the improper use of backpacks can significantly alter the fluid content of the discs in between the vertebrae, which poses the risk
for osteoarthritis and for disc herniation, also known as a "slipped disc" (Spine, 1999). Tips to prevent backpack-related back problems:
The following are tips to help prevent posture problems and spinal conditions associated with a heavy backpack:
- Choose the right size
– backpacks are not "one size fits all." A backpack should not be any wider or longer than your child's torso.
- The backpack should never exceed more than 15 percent of your child's body weight
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- Research by the American Academy of Physical Medicine and Rehabilitation found that students carrying backpacks weighing 25 percent of their body weight had balance problems and were unable to perform normal
activities such as climbing stairs and opening doors whereas students who wore the recommended weight maintained an average balance.
- Heavy backpacks can also cause your child to lean forward or arch his or her back, which can stress the muscles along the spine and neck. This can increase the risk of injury and cause the natural curves to
become distorted and irritated.
- Lift by bending the knees
- Remind your child to always lift his or her backpack by bending at the knees, instead of at the back.
- Use sholder and waste straps
- Always encourage your child to use both shoulder straps and a waist strap when available. The backpack should be evenly centered in the middle of your child's back because a backpack on one shoulder can cause your child to lean to one side and stress the muscles on the opposite side, creating strain in the neck and shoulders.
- Have your child's posture checked
- If you are unsure if your child's posture has already been affected or if your child is experiencing pain, you can have your child's backpack and posture checked by a qualified spine and posture specialist such as a chiropractor.
The health of your child involves more than just avoiding sickness, scrapes and falls. Making sure your child's back is healthy will ensure proper spinal growth and development and prevent problems later in life as
well. About the author: Dr. Katie Greeley is a board
certified Doctor of Chiropractic and a mother of two. She has taken extra courses on pediatrics that go above and beyond the regular doctorate degree. Her office, United Family Chiropractic Center is located in Wood
Ranch at 1070 Country Club Drive West, Suite D in Simi Valley, CA. The office can be reached at (805) 522-2324.
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