Backpack Tips for Back to School

After a year and a half of virtual school, many kids are heading back to the classroom in person this fall. Here's a few tips on backpack safety so they can start school walking tall!

Lighten Up!

Backpacks should weigh no more than 5-10% of your child's weight. This means that a 75 lb child should have a backpack weighing no more than 7.5 lbs. If their backpack is over this weight limit, consider what might be able to be digitized. Are digital books available? For older children with cell phones, is there material they could take a picture of instead of bringing a physical copy home?

When a backpack is too heavy, it can cause your child to lean forward to support the backpack's weight. This puts strain on the spine, especially the upper back and neck. Spending frequent time in this position, like your child's daily commute to and from school, as well as between classes for older students, can cause straightening of the natural curve of the neck. This can lead to a variety of problems, since the upper neck is the most important area of the spine! A misalignment in the upper neck can lead to headaches, difficulty sleeping, sinus trouble, neck and back pain, and other symptoms.

Wear it Right

Encourage your child to wear both shoulder straps instead of just one, and make sure the straps are well-fitted. The bottom of the backpack should not be more than four inches below your child's waist, in order to keep the load near their center of gravity. When backpack straps are too loose and the weight of the backpack hangs too low, it can cause the wearer to lean forward to brace against the load. This posture puts strain on the spine, especially the neck, even if the backpack is not too heavy!

If you have a child who has pain or discomfort from backpack use, schedule an appointment with us. We can assess their spine for misalignments and get them standing tall!