Backpacks are a great way for kids to carry books, papers and supplies to and from school. By design, backpacks spread the weight of this cargo across some of the body’s strongest muscles. Still, over 6,000 children each year experience backpack-related injuries according to the Consumer Product Safety Commission. (CPSC).
Ergonomically designed backpacks are crucial for preventing strain and injury, focusing on features like adjustable and padded shoulder straps, proper back support, and strategic compartmentalization for balanced weight distribution. Understanding and choosing an ergonomic backpack can significantly reduce the risk of back, neck, and shoulder pain, ensuring that children can carry their educational essentials comfortably and safely.
Carrying too heavy a backpack can strain the neck, back or shoulders. Here are my guidelines for safely loading and carrying a backpack:
Backpack Choice
- Choose a lightweight backpack with 2 wide padded shoulder straps. A waist strap will also help keep the bag stable.
- A padded back will help protect your child from sharp objects carried in the bag.
- The backpack should cover no more than three-quarters of the length of your child’s back.
Loading and Wearing the Backpack
- Carry only what is needed. Don’t carry a whole school day’s set of books at once. Plan to switch books out at a locker if possible.
- Load heavier items low and toward the center.
- Position the backpack in the middle of the back. It should sit 2 inches above the waist.
- Tighten the straps so that the pack sits close to the back.
- Use both straps. Remind your child not to sling a backpack over one shoulder.
How Heavy is too Heavy?
When fully loaded, a backpack should not exceed 20% of your child’s weight. Do the math:
- A 60 pound child should carry no more than 12 pounds
- An 80 pound child should carry no more than 16 pounds
- 20 pounds is maximum for a 100 pound child
- 30 pounds is maximum for a 150 pound child
If your child has to lean forward to carry a pack, it is too heavy.
Alternatives to a BackPack:
To alleviate the physical burden of carrying heavy backpacks, consider alternative solutions like rolling backpacks, which can be pulled instead of carried on the back, or digital textbooks that reduce the need for physical books. Schools can also support these initiatives by providing lockers, implementing digital resources, and encouraging the use of shared textbooks in classrooms to minimize the weight students need to carry daily.
Don’t Ignore Pain
Make sure to talk with your child about any discomfort from the backpack. Numbness, tingling, or discomfort in the arms or legs may indicate poor backpack fit or too much weight being carried.
Talk with the school about ways your child can have a lighter load. Make sure his schedule allows trips to his locker. If some books are too heavy, consider buying an additional set to keep at home.
If the pain continues, talk with your child’s health care provider.
