School can be a pain in the back

As millions of children head off to school this year, there is something most of them will be toting along: a backpack. While the empty backpacks that accompany students back to class may not be much of an inconvenience, once they are filled with textbooks and the other trappings of school, they can become a burden and a health hazard.

When worn properly backpacks can be an important school tool. However, too often children do not wear a backpack in the appropriate manner and open themselves up to a number of injuries.

Backpacks are designed to be worn — as the name implies — on the back. That means both shoulder straps should fit comfortably and the bulk of the bag lie evenly across the back. The back and abdominal muscles of the body are some of the strongest, and when the backpack is positioned correctly, these muscles can safely carry reasonable amounts of weight from books. Most experts agree that a student should carry no more than 10 to 15 percent of his or her body weight in a backpack. Therefore a 60 pound child should carry no more than 6 to 9 pounds of books and supplies.

But many students do not wear their backpacks on their backs and carry too much weight. They toss the bag over one shoulder, which causes a disproportionate amount of weight on one side of the body. This can cause a child to bend over or walk differently to accomodate the weight. Over time this poor posture and the general weight of the bag can cause neck, shoulder and back strain.

Weight and improper wear are not the only hazards of backpacks. Here are some other points to consider.

• It’s important to ensure that the straps are comfortable and wide enough to distribute weight. Tight, narrow straps can dig into a child’s shoulders and interfere with circulation and nerves. Tingling and numbness are common when backpacks do not fit properly.

• Heavy backpacks can make a person ungainly. Students may have the propensity to fall or lose their balance from the packs. This may be common on staircases or other uneven surfaces.

• Many students do not realize the added girth backpacks contribute. It’s easy for others to get knocked over or bumped by a backpack when the wearer doesn’t realize how much space he or she is taking up.

• Backpacks strewn about on the floor can prove a tripping hazard.

Choosing an Appropriate Backpack

The American Academy of Pediatrics recommends these guidelines when backpack shopping.

• Select a lightweight pack that doesn’t add a lot of weight to your child’s load. Some materials are heavier than others.

• Look for two wide, padded shoulder straps — straps that are too narrow can dig into shoulders.

• Choose a backpack with a padded back, which not only provides increased comfort, but also protects your child from being poked by sharp edges on objects (pencils, rulers, notebooks, etc.) inside the pack.

• Many packs now come with a waist belt, which helps to distribute the weight more evenly across the body.

• Multiple compartments can also help distribute weight more evenly, so these are good choices.

• While rolling backpacks can take the weight off a child’s back, they are often difficult to wheel and especially hard to lift up staircases. Plus, many schools find they are tripping hazards and do not want them in school.

Other Tips to Improve Backpack Safety

Choosing the right backpack is just part of the equation. There are other steps to take to improve health and safety.

• Encourage children to always use both shoulder straps. Slinging a backpack over one shoulder can strain muscles. Wearing a backpack on one shoulder may increase curvature of the spine.

• Tighten the straps so that the pack is close to the child’s body. The straps should hold the pack two inches above the waist.

• Be sure the student isn’t carrying all of his or her books and belongings in the pack. Remember, it should only be as heavy as 10 to 15 percent of his or her body weight.

• Pack heavier items closest to the center of the back.

• Tell students to stop often at school lockers, if possible to lighten the load.

• A backpack should be lifted and placed on the back by bending using both knees. Also, a student should never bend over at the waist when wearing or lifting a heavy backpack.