Wearing or bringing backpacks to school is a way of life for most students. Backpacks have become one of the most convenient ways to carry books, supplies, lunch, and snacks. Unfortunately, an overloaded or improperly worn backpack can lead to back, neck or shoulder problems.
A study at Simmons College in Boston found that 55% of the children surveyed carried backpack loads heavier than 15% of their body weight, the maximum safe weight for children recommended by most experts. In that study, one-third of the children reported pain that had caused them to visit a doctor, miss school, or abstain from physical activity, such as gym class. Children are at risk of injury due to the fact that their bones are not fully developed. Warning signs that a backpack may be too heavy include pain or a posture that changes while wearing the pack, struggling to put it on or take it off, and tingling or numbness.
An injury can develop when a child uses bad postures in order to accommodate the heavy load. The postures can include arching the back excessively, bending forward or leaning to one side. The poor postures, especially under a heavy load, can cause improper spinal alignment, hampering the function of the disks and muscles of the back. The shock-absorbing ability of the disks is affected, and the muscles can become strained and fatigued. This makes the neck, shoulders and back more apt to be injured. The fatigue and posture changes can occur with backpack loads greater than 10% of body weight.
Regular, daily users of backpacks should follow these guidelines:
• Do not pack more than 10 to 15% of bodyweight in the backpack.
• Wear both shoulder straps. Wearing one strap will shift all the weight to one side.
• The backpack should rest evenly in the middle of the back, rather than extending below the lower back. This is done by adjusting the shoulder straps, while still allowing the backpack to be easily put on and taken off.
• Each night, remove articles that will not be needed the next day.
• If heavy loads are frequently carried, choose a backpack with the following features: padded and contoured shoulder straps, padded back, multiple compartments.
Backpack use should be looked at in any child who develops back, shoulder, or neck pain with no known injury.
