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As fall approaches, school buses will be rolling down the streets, and students will be heading back to class, often with backpacks in tow. While backpacks might seem like a simple way to carry books, laptops, and other school supplies, physical therapists know that these everyday items can lead to significant issues if not used properly.
Why Backpacks Matter
Students naturally need to transport their school materials between home and class, and backpacks are generally the most convenient way to do so. However, carrying too heavy a load can alter a student's posture, walking pattern, and even overall health.
Research has consistently shown that carrying a heavy backpack affects students' posture, walking speed, and step length. As students walk longer distances and become fatigued, these changes in movement worsen, leading to potential neck pain, back pain, and other musculoskeletal issues.
How Heavy Is Too Heavy?
The amount of weight a student can safely carry is directly related to their body weight. Studies indicate that when a backpack’s weight reaches 10% of a student's body weight, noticeable changes in posture and performance occur. Most experts agree that a backpack's weight should not exceed 15% of the student’s body weight. Despite these guidelines, more than half of students carry more than the recommended load.
5 Tips for Parents and Students
To help your student avoid pain and discomfort from carrying a heavy backpack, consider these practical tips:
Plan Ahead: Each night, go through your student's backpack and remove items that aren't needed the next day. Similarly, ensure they aren't bringing unnecessary items home.
Use Your Locker: Lockers can significantly reduce the weight students carry throughout the day. Encourage your students to use their lockers to lighten the load between classes.
Pack Right: Heavier items should be packed closest to the student’s back, with lighter items placed further away. This helps balance the load and reduces strain.
Wear It Right: Always use both shoulder straps and secure any chest or hip straps to distribute the weight evenly. The bottom of the backpack should align with the lower back. Wearing the pack too high or too low can exaggerate postural changes and limit movement.
Pick the Right Pack: When choosing a new backpack, look for one with two straps instead of one. A chest strap and hip belt can help distribute weight more evenly. Additionally, the pack should be appropriately sized and no longer than the student’s torso.
You might not be able to control what your student needs to carry for school, but you can take steps to ensure they carry it safely. By following these tips, you can help reduce the load your student carries and ensure they wear their backpacks properly.
If your student experiences any back, neck, or other musculoskeletal pain, don’t hesitate to reach out to a physical therapist. They can provide personalized advice and treatment to keep your student healthy and pain-free throughout the school year.
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