Backpacks and laptops are required for most students, but together they contribute to back pain and long-term joint problems.
According to the American Chiropractic Association (ACA), young children are suffering from back pain much earlier than previous generations, and the use of overweight backpacks is a contributing factor.
Several decades ago, backpacks were used solely for carrying a few books to and from school. Today, some schools don’t offer lockers or there’s a lottery system to earn one. This forces children to carry every book and school supply to and from school each day. Additionally, schools have adopted shorter passing periods, not allowing students enough time to stop at their lockers to drop off and pick up books. Because of all this, more students are carrying their backpacks with them throughout the entire day.
Allison Harvey, doctor of Chiropractic and senior clinician at Logan University, works especially with young children under the age of 18.
“I’ve had a lot of conversations on the proper mechanics of carrying a backpack and what to look for when you’re buying a backpack. The ultimate goal is to decrease the effects of carrying such a heavy load.” Dr. Harvey said.
“Additionally, I always ask kids to bring their loaded backpack to me to help determine if they are at risk for shoulder and back problems. It is recommended that backpacks account for no more than five to 10 percent of the child’s body weight.”
It’s not uncommon for children to start experiencing anterior, or forward, head carry to counteract the weight of a heavy backpack. This can result in humps at the base of the neck, headaches, neck and shoulder pain and a forward trunk lean. Using just one strap of a backpack can irritate joints and cause shoulder pain, which is a gateway for a potential strain. In extreme cases, it can worsen scoliosis or even cause functional scoliosis.
Dr. Harvey has some helpful tips for parents and students about the importance of posture and spine health as the school year gets underway and backpacks get heavy. What parents and teachers need to know:
- Find a backpack that offers plenty of compartments and side zippers. This forces more equal weight distribution
- Look for a backpack with wide shoulder straps, as opposed to thin, unpadded straps
- A backpack with a leather bottom will better hold the weight of backpack contents
- Ask teachers what your student can leave at home or at school, so they don’t have as much to carry back and forth
- Consider a separate tote for carrying laptops and tablets
- Use the provided waist clips and chest clips on your backpack to help distribute weight more evenly
- Backpacks should be snug, not tight and not sagging. The base of a backpack should fall no more than four inches below the belly button
- Put the heaviest items in the back of the backpack and in the lowest compartments
- Always use both shoulder straps to carry a backpack
- Schedule a weekly backpack clean-out to ensure your child is not carrying unnecessary weight.
Laptops and electronic devices can also create a range of other problems, including text neck and wrist strain from rollerballs and touch pad use. To preserve joint and eye health, ensure proper posture and limit screen time of electronic devices.
Overall, improper backpack carrying, or heavy backpacks can cause a multitude of acute and chronic pain the neck, shoulder, hips and lower back. As young children are suffering from back pain much earlier than previous generations, it is important to use proper posture and limit the everyday weight your child totes to and from school.
