With back to school on the horizon, it is a good time to consider
how your child's backpack is affecting their spinal health.
It is very common for kids to load their backpacks too full, carry backpacks improperly or even load them the wrong way resulting in poor posture and imbalances in the body which can negatively affect your child's health.
Here are a few tips from the Ontario Chiropractic Association's "Pack it Light. Wear it Right" campaign:
1. Choose the right backpack: Opt for a lighter fabric like vinyl or canvas and pick a pack that has two wide, adjustable, padded shoulder straps, along with a hip or waist strap, padded back, and plenty of pockets. Make sure the pack fits properly, is not too snug around the arms and under the armpits, and that its size is proportional to your child’s body.
2. Pack it properly: Make sure your children's pack contains only what is needed for that day and that the weight is distributed evenly. The total weight of the filled pack should be no more than 10-15% of the wearer's weight. Pack the heaviest items close to the body, and place bumpy or odd-shaped ones on the outside, away from the back.
3. Putting the backpack on: It's a good idea to help young children with this. Put the pack on a flat surface at waist height. Slip on the straps, one shoulder at a time, then adjust them to fit comfortably so the bottom of the bag is no lower than the hip level. Remember when lifting a backpack, or anything, to lift using the arms and legs and to bend at the knees.
Use both straps to avoid uneven weight distribution in the body, which can place stress on the neck and back potentially leading to structural problems later in life.
Here are a few tips from the Ontario Chiropractic Association's "Pack it Light. Wear it Right" campaign:
1. Choose the right backpack: Opt for a lighter fabric like vinyl or canvas and pick a pack that has two wide, adjustable, padded shoulder straps, along with a hip or waist strap, padded back, and plenty of pockets. Make sure the pack fits properly, is not too snug around the arms and under the armpits, and that its size is proportional to your child’s body.
2. Pack it properly: Make sure your children's pack contains only what is needed for that day and that the weight is distributed evenly. The total weight of the filled pack should be no more than 10-15% of the wearer's weight. Pack the heaviest items close to the body, and place bumpy or odd-shaped ones on the outside, away from the back.
3. Putting the backpack on: It's a good idea to help young children with this. Put the pack on a flat surface at waist height. Slip on the straps, one shoulder at a time, then adjust them to fit comfortably so the bottom of the bag is no lower than the hip level. Remember when lifting a backpack, or anything, to lift using the arms and legs and to bend at the knees.
Use both straps to avoid uneven weight distribution in the body, which can place stress on the neck and back potentially leading to structural problems later in life.
If your child does complain of neck, back, or shoulder pain or numbness or weakness in the arms or legs, have them checked by a pediatric chiropractor for spinal imbalances.
Prevention is the key to a lifelong happy healthy spine!
Jennifer Wise
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