Back-to-school backpack tips from your chiropractor

Back-to-school backpack tips from your chiropractor

Very soon, it will be time for kids to go back to school. While you may be scratching your head as to how the summer flew by so quickly, your children will be trying on their new school clothes, excited to see their friends again, and bracing themselves for all that homework.

They’ll also probably be putting on a backpack or picking up a school bag every day, filling it with heavy books, notebooks, their laptop or iPad, athletic gear, and other tools of education.

The wrong backpack can actually hurt them

However, those same bags, backpacks, and bundles can cause serious problems if they’re too heavy or worn incorrectly. In fact, studies show that by the time they reach their teenage years, at least 50 percent of our children will already experience lower back pain at some point.

Ill-fitting and overloaded backpacks can also cause shoulder and neck pain over time, and irregularities in their gait or posture (and we have enough posture problems thanks to text neck!).

Today, I wanted to offer some tips and advice from a chiropractic standpoint to help you when it’s time for you to buy – and for them to wear – their back to school backpacks.

Back-to-school backpack tips:

How much should your child’s backpack weigh? As a general rule, your child’s backpack, when loaded with books, athletic equipment, supplies, and even snacks or lunch, should weigh no more than 5 to 10 percent of their total body weight. I’ve often heard that 15 percent of their weight is acceptable, but that might be too much for smaller and younger children.

So, this is a breakdown of what their bag might way based on average weights for both boys and girls at these ages. Please note that this is just based on average weights by age, so contact me if you’d like more help examining what kind of backpack and load will be appropriate for them:

Boys

Age: 5
Average Weight: 41.8 pounds
Suggested backpack weight: Up to 4.2 pounds

Age: 8
Average Weight: 57.2 pounds
Suggested backpack weight: Up to 5.7 pounds

Age: 10
Average Weight: 70.4 pounds
Suggested backpack weight: Up to 7.5 pounds

Age: 12
Average Weight: 85-100 pounds
Suggested backpack weight: Up to 8.5 to 10 pounds

Age: 16
Average Weight: 130-150 pounds
Suggested backpack weight: Up to 13 to 15 pounds

Girls

Age: 5
Average Weight: 39.6 pounds
Suggested backpack weight: Up to 3.9 pounds

Age: 8
Average Weight: 57.2 pounds
Suggested backpack weight: Up to 5.7 pounds

Age: 10
Average Weight: 70.4 pounds
Suggested backpack weight: Up to 7 pounds

Age: 12
Average Weight: 95-105 pounds
Suggested backpack weight: Up to 9 to 10 pounds

Age: 16
Average Weight: 115-120 pounds
Suggested backpack weight: Up to 11 to 12 pounds

Signs that they have the wrong backpack

If you notice that your child is leaning forward, with a hunch in their back and rounded shoulders, that’s a clear sign that their backpack is too heavy.

If one shoulder is higher than the other while they’re wearing it, or they’re leaning to one side, then the bag is either too heavy, uncomfortable, or not distributed correctly.

Although they may look trendy, don’t buy a bag or backpack for your kids that only has one strap. Additionally, insist that they wear their backpack with both straps on at the same time.

You can also help distribute the weight of their backpack by choosing a model with wide straps.

It’s also important to get a backpack or bag with adjustable straps, so they (or you) can adjust the bag to them, ensuring they keep the best posture.

Their backpack should also sit high enough, never dropping 4” or more below their waistline. That usually can be remedied by making sure the straps are snug (but not too tight) against their back and shoulders.

Other backpack tips

Parents tend to buy backpacks that are oversized proportionate to their child’s age, height, and weight for several reasons. But always look for a small to medium sized backpack because the bigger their bag, the more they’ll tend to fill it up with “stuff,” whether they need it or not!

If your child is still coming home with a huge backpack filled with heavy books, don’t be afraid to speak to their teachers. They may only be conscious of the books and supplies from their class, not realizing how it adds up from all teachers.

The first few days (or weeks) of the school year, carefully examine your child’s school bag before they leave in the morning. (It should be a problem as you’re probably already snapping plenty of photos of them on their way out the front door!). Check to see if they are packing only the essentials and packing lightly.

It’s not only the weight of what’s in their bag, but the distribution, as weight should be spread evenly, with the heaviest items towards the center of the bag, which will help them stabilize their center of gravity.

Here’s a great idea – just ask your child if their bag feels comfortable, too heavy, or if they’re experiencing any pain or irritation at the end of the day.

Remind your child that they should only bring home the books and supplies they absolutely need that night, and to make frequent stops at their locker during the school day, so they’re not carrying too much.

The simplest backpack fix

One great way to alleviate the impact of carrying their school bag is by reducing the time it’s on their back. Encourage them to put their bag down on the ground (a little dirt or grass won’t hurt!) while they’re waiting for the bus or standing.

And if you’re still worried about the weight of their bag or how long they have to wear it, just buy them a great school bag with a handle and rollers! They make some fantastic models these days that are safe and comfortable for children.