HEAVY BACKPACKS CAN AFFECT POSTURE

• Never carry more than 10% of your body weight
• Always wear a backpack over both shoulders
• Pack heavy items closest to your spine

We often associate back pain with growing older, but these days many children and young people are experiencing back pain discomfort too. Often, the cause of the back pain for children is a result of carrying excessive loads to and from school in ill-fitting backpacks.

What happens when you wear a heavy backpack?

The spine is made of 33 bones called vertebrae and between the vertebrae are discs that act as natural shock absorbers. When a heavy backpack, with too much weight is placed on the shoulders of a child it can pull them backwards. To compensate this imbalance, the child may bend forward at the hips or arch the back, which can cause the spine to compress the discs unnaturally.

Too cool for school.

Children are fashion conscious and are vulnerable to peer pressure. They may start carrying their backpacks over one shoulder because they think it looks better and feels easier. But when they do this, they increase the chances of developing lower and upper back pain, and can strain their neck and shoulders. Habitually carrying the pack over one shoulder will make muscles strain to compensate for the uneven weight. Bring your child with you when you purchase the pack to make sure they really like it – and have them try it on in the store to make sure it fits properly!

Injury, pain and strain.

Carrying backpacks that are too heavy, and slinging them over one shoulder can cause muscle strain, muscle spasm, and back pain in the short term and speed the development of back problems later in life if not corrected. An ill-fitted backpack use can also lead to poor posture and rounded shoulders. Back packs that have tight narrow straps that dig into the shoulders can interfere with circulation and nerves.

Choose the right backpack.

• Lightweight and as small as possible
• Comfortable fitting
• 2 wide, adjustable shoulder straps
• Waist strap
• Padded back, and several compartments so heavy items can rest against the back.
• The top of the backpack should not extend above the shoulders when seated the bottom of the backpack should be slightly lower than the waistline

For more information, or to have a physiotherapist assess the fitting of your child’s backpack, please contact our clinic to book an appointment.