It is that time of year when the Munroe-Meyer Institute occupational therapy team prepares for back to school. One area that we would like to educate our families and students about is backpack safety.
Backpacks are a popular and practical way for students of all ages to carry computers, books and supplies. When used correctly, backpacks can be an effective way to carry the necessities of the school day. They are designed to distribute the weight of the load among some of the body’s strongest muscles.
However, backpacks that are too heavy or are worn incorrectly can cause problems for students over time. Improperly used backpacks may injure muscles and joints. This can lead to back, neck and shoulder pain, as well as posture problems. It is recommended that a student carry no more than 10%-20% of their body weight in their packs. Most carry much more than that.
The weight of the backpack can pull the student backward, making them bend forward at the hips or arch the back to stay balanced. This unnatural position can lead to shoulder, neck and back pain.
Backpacks are often worn over just one shoulder — as students may think it looks better or just feels easier — and they often end up leaning to one side to offset the extra weight. This wearing style can often develop lower and upper back pain and strain to shoulders and neck. Improper backpack use also can lead to bad posture.
Choose the Right Backpack
Look for the following:
- Wide, padded shoulder straps — Narrow straps can dig into shoulders. This can cause pain and restrict circulation.
- Two shoulder straps — Backpacks with one shoulder strap that runs across the body cannot distribute weight evenly.
- Waist strap — A waist strap can distribute the weight of a heavy load more evenly.
To prevent injury when using a backpack, do the following:
- 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 body. The straps should hold the pack two inches above the waist.
- Pack light. The backpack should never weigh more than 10% to 20% of the student’s total body weight.
- Organize the backpack to use all its compartments. Pack heavier items closest to the center of the back.
- Stop often at school lockers, if possible. Do not carry all the books needed for the day.
(AOTA.org 2022, HealthyChildren.org 2022, KidsHealth.org 2020)
Chelli Westengaard is the director of occupational therapy for the Munroe-Meyer Institute.