Back to School

With the month of August comes the start of schools, and backpacks become a daily attachment for students once again. Kids really have no interest in safety and only want a backpack according to its looks, but safety still matters. A stuffed bag can weigh down a young child’s shoulders, turning a routine walk into a strain if not corrected. A parent might notice their child slouching under a heavy load, hinting at potential issues. Dr. Aaron Workman of Chambers Medical Group, one of the highest rated car accident medical care teams in Kentucky, talks about what makes a backpack safe, how to avoid injuries, and tips to keep kids comfortable and confident as they head back to class.

1. Proper Fit
   A well-fitting backpack sits high on the back, close to the shoulders, with both straps on and adjusted to disperse the load evenly. The bottom should align with the lower back, not sag below the waist. The top of the bag should not be sagging halfway down the middle back. If your child has a proper fitting backpack yet only uses one shoulder to carry the bag, they can create future problems. Only using one shoulder strap for extended amounts of time is inefficient for the body. A poorly adjusted bag can knock your kid and others off balance in crowded schoolroom environments. This makes fit a first step to being safe.

2. Weight Limits
   Overloading a backpack will strain muscles and posture. Experts suggest keeping the weight under 10-15% of a child’s body weight. That gives you about 2-3lbs in the backpack per 25lbs of child. The best way to see what you have is put the child on a scale without the backpack and then check the weight with backpack on. A 2020 study, in Journal of Pediatric Orthopaedics, found that exceeding this weight can lead to back pain, urging lighter loads for growing bodies.

3. Ergonomics
   Heavy or poorly fitted backpacks can cause shoulder soreness, neck stiffness, or even long-term back issues. Pack the heavy things, like textbooks, closest to the back, using both shoulder straps to distribute weight. Uneven weight and carrying on one shoulder can also lead to a lopsided gait, increasing fall risk. Padded straps are a great addition to keeping the shoulders more comfortable during long journeys. Dump out any extra weight by making your kids clean out the unnecessary items weekly.

4. What To Watch For
   If a child complains of back pain, leans forward, or adjusts posture to carry the bag, it is a red flag. Persistent discomfort means the pack is too heavy or just does not fit properly. Your child is always growing so regular checks and adjustments will need to be made to match their growth, keeping safety on track.

As schools start, backpack safety ensures kids go throughout their day without strain. A proper fit, weight under 10-15% of body weight, and ergonomic packing to prevent injury are all important. The 2020 study highlights how overuse can harm growing spines, with many kids reporting pain from heavy loads. Choose a backpack with wide, padded straps and a supportive frame, and encourage two-strap use. Only keep what you are going to use that day in the backpack to keep the weight down. If your child has pain that persists, then a trip to the pediatrician may be necessary for professional advice. With these steps, students can carry their gear confidently, ready to learn all year.

— This article is written by Aaron Workman, DC, one of the members of Chambers Medical Group’s team of car accident chiropractors who offer a variety of treatments and therapies ranging from diagnostic testing to various soft tissue therapies for car accidents and injuries in Kentucky.

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