Pack It Light, and Wear It Right- Back Pack Awareness

PACK IT LIGHT AND WEAR IT RIGHT BACK PACK AWARENESS

More than 40 million students in the United States carry backpacks. According to one study, six out of ten students 9 to 20 years of age reported chronic back pain related to back packs. Follow the simple steps while shopping for back to school. Step 1: Choose Right  One strap versus two straps: Select a backpack with well padded shoulder straps and if needed a waist strap. Backpacks with two straps offer better distribution of the weight and prevent loading of one shoulder. Too much pressure on the shoulder and neck on one side can cause pain and tingling. Uneven loading of the back can cause pain, discomfort, protective muscle tightness, muscle strains and in some cases increase the risk of abnormal curvature of the spine, often referred to as scoliosis.  Correct size: Backpacks are available in many sizes. Often children are attracted to the backpack due to the exterior features like zippers and extra compartments. Backpacks with extra features are often bulkier and made for older young adults. The backpack must rest comfortably over the mid back and must not go below the waist line.  To reduce risk of stress on the growing spine, refer to www.backpacksafe.com website for information about recommended backpacks. Step 2: Pack Right  Lighten the load: Weigh your child or refer to the weight column in your child’s school physical form. The weight of the back pack should not be more than 10-15% of your child’s body weight. This means a child who weighs 100 pounds should not wear a backpack heavier than 15 pounds.  Organize the back pack : Carry only the items that are required for the day in your back pack. Help your children get into the habit of going through the items every night to ensure that they have materials required for the next day. Place the heaviest items so that they are closest to the back. Arrange books and materials to prevent them from sliding. Step 3: Lift Right  It is never too early to teach your children about back saving body mechanics. Often this instruction is only formally provided to people who work in the factories or who perform heavy labor. Early instruction in proper sitting posture while in the classroom and while carrying the backpacks helps reduce risk of back problems later in life.  Talk to your child about bending at the knees instead of bending down with a rounded back while picking up the backpack.  Talk to them about lifting using the strong leg muscles by going into a semi squat position.  Teach them to avoid slouching and maintain the normal C- shaped curve of the low back referred to as normal lumbar lordosis, while sitting, standing or walking with the back pack. Step 4: Wear Right (Insert pictures here from APTA with boy and girl)  Wear both straps: Backpacks with one strap put undue strain on one side of the body by causing one side to bear the entire load. By wearing both shoulder straps, the weight of the backpack is better distributed. Correct length and use of both straps and/or the waist strap help stabilize the load, preventing possible injury during movement.  Wear the backpack over the strongest mid back muscles: Shoulder straps should be adjusted to avoid being too loose or too tight. Correct length of the shoulder straps will allow free and easy movements of the arms to take the backpack on and off. The backpack should rest over the mid back, between the shoulder blades and not extending in to the low back area.

Tips  Bring a friend to help you measure your backpack properly  If the backpack forces you to move forward to carry, it is overloaded!  Don’t dangle the backpack onto one shoulder.  When the back pack has a waist strap use it.  Encourage your child to tell you about any back pain or neck soreness. Consult your physician and/or a physical therapist.

BACKPACKS THEMSELVES CAN DO NO DAMAGE.

USING THEM IMPROPERLY CAN!