Backpacks and Back Pain – What’s the Connection?

Is your child’s backpack causing them back pain?

Wow, it’s already August!?  While that may still sound like summer to most, many kids and their families are starting to prepare for the upcoming school year.  As a parent, you’re registering children for school, preparing a school supplies shopping list, and clothes shopping. Better not forget that backpack, too, while you’re at it.  But we’ve got something for you to consider, “backpacks and back pain – what’s the connection?”

Here’s a fact for you to ponder: According to the American Chiropractic Association (ACA), “Young children are suffering from back pain much earlier than previous generations…”

The aforementioned backpack just may be the culprit.

What’s the Connection Between Backpacks and Back Pain?

It seems like kids are carrying more and more in their backpacks.  They have lunches, water bottles, cellphones, iPads, books, binders, just all the things.  All that added weight can definitely have a negative impact on a young, growing and developing spine.  Your child carrying a bag that is too heavy, one that is improperly fitting, and/or isn’t worn correctly causes unnecessary pain and spinal misalignment.

It has been estimated that approximately 14,000 children are treated for backpack-related injuries every year.  Between 2017-2019, it’s estimated that an average of 7,500 children annually had backpack-related injuries severe enough to require Emergency Room treatment.  That’s approximately 22,500 kids over a 3-year span!

So, what can you do to help your child avoid being part of the backpacks and back pain statistic?

First, look for an ergonomic backpack.  It should not be wider than your child’s torso, the top should not extend higher than the top of the shoulders, and the bottom should not hang down below the top of the hip bone.  It should have a padded back and padded, adjustable shoulder straps which will help distribute the weight of the bag without digging into the shoulders.  Having multiple compartments is great to help distribute the weight more evenly.  Make sure your child knows heavier items should go closest to their back.

Now, this next one might be a little trickier to convince them of but USE BOTH STRAPS!  We know.  It’s not “cool.” However, slinging the backpack over one shoulder is a recipe for disaster.  Slinging it this way shifts all the weight to one side. This can cause back and neck pain, muscle spasms and postural issues.  Guess what else isn’t cool, kids – back and neck pain at the ripe old age of 8.

And speaking of weight; it is recommended that the weight of the backpack not exceed 15% of the child’s body weight.  For example, if a child weighs 90lbs, their fully loaded backpack shouldn’t be more than 13.5lbs.  For elementary kids, it’s even better if the weight is no more than 10% of their body weight.

Back-to-school time should be a time of excitement, a time to learn new things and to make new friends.  Don’t let your kid’s backpack weigh them down this year.

Have a great school year!

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