Backpacking Safely to School

With school now back in session, many children use backpacks to tow their schoolbooks and supplies. Designed to distribute the load’s weight among some of the body’s strongest muscles, backpacks can be a practical way to carry school necessities – when used correctly.

But backpacks can be harmful when overloaded and/or improperly fitted, warns the American Academy of Orthopaedic Surgeons. Backpacks that are too heavy or are worn incorrectly can injure muscles and joints, leading to severe back, neck and shoulder pain, as well as posture problems. To prevent injury, here are some basic backpack safety tips to follow:

  • Always use both shoulder straps. Slinging a backpack over one shoulder can strain muscles.
  • Tighten the straps so 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 20 percent of the student’s total body weight.
  • Organize the backpack to use all of its compartments. Pack heavier items closest to the center of the back.
  • Stop often at school lockers and remove unnecessary items. Do not carry all the books needed for the day.
  • Talk to the school about lightening the load. Be sure the school allows students to stop at their lockers throughout the day.
  • Bend using both knees. Do not bend over at the waist when wearing or lifting a heavy backpack.
  • Learn back-strengthening exercises to build up the muscles used to carry a backpack.
  • Encourage your child or teenager to tell you about any pain or discomfort that may be caused by a backpack. Do not ignore any back pain in a child or teenager.
  • Consider buying a second set of textbooks for your child to keep at home.

How to Choose the Right Backpack

When purchasing a backpack for your child or teenager, 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.
  • Padded back. A padded back protects against sharp edges on objects inside the pack and increases comfort.
  • Waist strap. A waist strap can distribute the weight of a heavy load more evenly.
  • Lightweight backpack. The backpack itself should not add much weight to the load.
  • Rolling backpacks. This type of backpack may be a good choice for students who must tote a heavy load. Remember that rolling backpacks must be carried up stairs.
Copyright ©2007 Star Marketing and Administration, Inc. Information in this newsletter may not be reproduced in whole or in part without permission from Starmark. The articles contained within this newsletter are not a promise of coverage and are not meant to replace professional medical advice or service. Personal health issues should be discussed with your physician. Refer to your Certificate of Insurance for benefit information.