Guidelines for Proper Backpack Use
Backpack Safety Tips
How can your child enjoy the convenience of a backpack without risking injury? Follow these guidelines:
- Make sure the backpack is the right size for your child. The bottom of the pack should sit about two inches above the child’s waist. A backpack that is too large encourages over-packing.
- When full, the backpack should be no heavier than 10 percent of your child’s weight.
- Look for padded shoulder straps and a padded back for greater comfort. A waist belt and multiple compartments can help to distribute the backpack’s weight more evenly.
- Consider buying a backpack on wheels.
July 2006 — Backpacks are a staple of school life for kids of all ages. But they can end up being a pain in the back if not worn properly. In fact, research indicates that as many as 60 percent of teens and preteens suffer back pain before they are 18 — often because of improper backpack use.
“It’s a problem we’ve seen more and more as the popularity of backpacks has grown in the past few years,” says Randolph Cohen, MD, pediatric orthopedic surgeon on the medical staff at Joe DiMaggio Children’s Hospital, Memorial Hospital West and Memorial Hospital Miramar. “When packed, lifted and carried correctly, backpacks are fine. It’s just that many children are never trained to use them properly.”
Avoiding Pain and Strain
In general, backpacks may be better than shoulder bags or purses because the strongest muscles — the back and abdominals — support the weight of the packs. However, extremely heavy backpacks may pull a child backward, causing him or her to bend forward at the hips or arch his or her back to compensate. This can cause shoulder, neck or back pain.
Some kids wear their backpacks over just one shoulder, thinking it looks better, but they end up leaning over to one side. This can lead to problems, such as lower and upper back pain and a strained neck and shoulders. Tight, narrow straps can dig into shoulders, interfering with circulation and nerves and contributing to tingling, numbness and weakness in the child’s arms and hands.
Bulky backpacks can cause other kinds of safety hazards, too. Children wearing large packs can inadvertently hit others when turning around or moving through tight spaces. Injuries can occur when students trip over large packs or the packs fall on them. And because a heavy pack can affect a person’s balance, the wearer can be at increased risk of falling on stairs or uneven ground.
“It’s important for parents to realize that backpacks can be used safely,” Dr. Cohen says. “They just need to make sure that the packs are not overloaded and that their children are wearing them properly.”
If you would like a referral to a physician for your child, call Joe DiMaggio Children’s Hospital Physician Referral Service toll-free at (866) JDCH-DOC. We’re available 24 hours a day, 7 days a week.