Another school year is upon us – and with that, kids lugging backpacks to and from school. While a lot of homework has gone digital, it seems like one thing hasn’t changed: kids are still saddled with books. Books are, of course, incredibly important, but carrying several heavy books (and sometimes even a laptop) could be causing them back pain.
“It’s important to have a good back for your entire life,” says Kevin Taliaferro, M.D., an orthopedic surgeon at Henry Ford Health. “As adults we’re used to dealing with back pain, but more kids are experiencing back pain and it’s worrisome. There are some good studies saying it could be related to backpacks.”
How To Properly Wear A Backpack
Here, Dr. Taliaferro shares how to properly wear a backpack to limit or reduce the likelihood of back pain in kids.
Struggling With Back Pain?
- Limit the weight they’re carrying. Studies show the maximum weight kids should carry is 10% to 15% of their body weight. “This means that if you have a 100-pound kid, the max they should be carrying on their back is 10 to 15 pounds,” says Dr. Taliaferro.
- Make sure their backpack isn’t too roomy. “If their backpack is too large, they might unintentionally fill it to the brim and it will be too heavy to carry,” says Dr. Taliaferro. “It’s like buying a bigger house to get more room – you just end up putting more stuff in it.
- Ensure the backpack fits. Your child’s backpack should be centered around their middle to lower back, which you can adjust with the straps. “If it still hangs too low or too high, it’s not the right size for your child,” says Dr. Taliaferro. “Make sure they try it on before using it to ensure it fits well.”
- Have them wear the backpack properly. “Sometimes kids want to be ‘cool,’ so they sling their backpack over one shoulder instead of two,” says Dr. Taliaferro. “But this makes them lean the opposite way to counteract the uneven load they’re carrying. They should wear one strap over each shoulder.”
- Ensure the backpack straps are well padded. “Sufficient padding is key to helping prevent pain,” says Dr. Taliaferro. “If the straps are ripping or thinning out, that’s a sign they need a new backpack.”
- Pay attention to your child’s posture when they’re not wearing a backpack. This is easier said than done, but when your child isn’t wearing a backpack, encourage straight posture. “Studies say wearing backpacks may contribute to worsened posture, so trying to help them maintain upright posture day-to-day may help counteract a tendency to hunch over while wearing a backpack,” says Dr. Taliaferro. “It’s hard when they’re wearing a backpack to and from school each day but adhering to these tips can help keep their back healthy over time.”
Reviewed by Kevin Taliaferro, M.D., an orthopedic surgeon who sees patients at Henry Ford Hospital - K Building, Henry Ford Medical Center – Bloomfield Twp and Henry Ford West Bloomfield Hospital Clinics.
