A+ Backpacks for Your Spine

As the back-to-school time approaches, many of us are heading to the store to purchase supplies. Backpacks are a must-have on the list for students at all grade levels, but if chosen or worn incorrectly, they can lead to shoulder, neck, and back pain. So, before you head to the store, let’s talk about ways to make sure it’s spine-friendly. Here’s your cheat sheet for keeping their back in tip-top shape:

Pick the Right Backpack: The A+ Choice

Not all backpacks are created equal—some just don’t make the grade! When you’re picking out the perfect bookbag, make sure it has these key features:

• Wide, padded shoulder straps: Opt for straps that are wide and well-padded to help distribute the backpack’s weight more evenly across the shoulders. This reduces the risk of pressure points that can cause discomfort and strain over time.
• Padded back panel: A backpack with a padded back panel adds an extra layer of comfort and provides protection against sharp objects such as pencils inside the bag, ensuring your child’s spine isn’t subjected to unnecessary stress.
• Multiple compartments: Choose a backpack with multiple compartments to help evenly distribute the load and keep items organized. This minimizes the need to rummage around for essentials and prevents uneven weight distribution that can affect posture.

Pack It Smart: Keep It Light

Packing a backpack is an art form. The design is very strategic and must fit all together. Here’s how to ace the project:

• Keep It Light: According to the American Academy of Pediatrics, a backpack should weigh no more than 10-15% of your child’s body weight. For a 100-pound student, that means the backpack should be kept under 10-15 pounds. Keeping the load light helps maintain energy levels and reduces the risk of strain.
• Pack Heavy Items First: Place heavier items, like textbooks, closest to the back of the backpack, ensuring the weight is close to the body’s center of gravity. This positioning makes the load easier to carry and prevents unnecessary strain on the lower back.
• Only Pack What You Need: Encourage your child to pack only the essentials to avoid unnecessary weight. A well-curated backpack prevents overloading and ensures they have what they need without the extra burden.

Wear It Right: Two Straps Are Better Than One

Once the backpack is packed, how to wear it is just as important. Here’s how to make sure your child wears it like a scholar:

• Use Both Straps: Always encourage your child to use both shoulder straps when wearing their backpack. This ensures that the weight is evenly distributed across both shoulders, reducing the risk of muscle strain and promoting better posture.
• Adjust the Straps: Make sure the shoulder straps are adjusted so that the backpack fits snugly against your child’s back. The bottom of the backpack should sit at waist level to avoid placing unnecessary pressure on the lower back. Straps that are too loose can cause the backpack to hang low, leading to discomfort and posture issues.
• Buckle Up: If the backpack is equipped with a waist or chest strap, it’s important to use them. These straps help stabilize the load and distribute the weight more evenly, reducing strain on the back and shoulders during long periods of wear.

Watch for Warning Signs: The Backpack Report Card

Even the best-prepped backpack can cause trouble if not handled with care. Keep an eye out for these signs:

• Back Pain: If your child complains of back pain, check the backpack’s weight and how it’s worn. Ensure it’s not too heavy and that the straps are properly adjusted.
• Numbness or Tingling: These symptoms could indicate that the straps are too tight, or the backpack is too heavy. Adjust the fit or lighten the load to prevent discomfort.
• Changes in Posture: Slouching or leaning may suggest the backpack is too heavy or worn incorrectly. Adjust the straps to improve posture and balance the weight.

Students can avoid unnecessary back pain and keep their spine healthy by picking the right backpack, packing it smartly, and wearing it properly. After all, a healthy spine is crucial for staying active, focused, and ready to tackle the toughest subjects (like algebra!).

And if your child is still struggling with back pain despite your best efforts, it might be time for a visit with one of our specialists at OrthoIllinois. We’re here to help keep your child’s spine—and their school year—on the right track.