Backpack Strategies for Parents and Students   
 
Choose Right, Load Right, Wear Right, Lift Right
 
Backpacks come in all shapes and sizes and allow students to express their own sense of style. When used properly, backpacks can be a useful tool to assist children in transporting necessary items to and from school. However, when a backpacks is worn improperly, it can lead to pain and strain on muscles and joints. Parents and students can take steps together to choose, load and wear the backpacks the right way to avoid health problems.
 
Choose Right
When choosing the right backpack, look for the following:
 
  • Wide, padded shoulder straps - narrow straps can dig into the shoulders. and can cause pain and restrict circulation
  • Two shoulder straps - backpacks with one shoulder strap that run across the body may cause the student to lean to the side, curving the spine and causing pain or discomfort.
  • Padded back -a padded back protects against sharp objects and increases the comfort.
  • Waist and Chest straps -these straps help to distribute the load more evenly.
  • Compression straps -assist in securing the load and preventing objects from sliding around.
  • Lightweight backpack - the backpack itself should not add much weight to the load.
 
Since backpacks come in all shapes and sizes it is important to choose the right size backpack. The backpack should rest in the curve of the student’s lower back and not rest lower than 3-4 inches below the student’s waist line.
 
Load Right
A student should never carry more than 10 – 15 % of his or her body weight. This means a child who weighs 90 pounds shouldn’t wear a loaded school bag heavier than 9 – 13.5 pounds. The following are steps to remember when loading a backpack:
 
  • Use all compartments to organize items.
  • Load heaviest items closest to the back of the backpack
  • Arrange books and materials so they don’t slide around in the backpack.
  • Ensure items in backpack are necessary to the day’s activities.
 
 
 
 
 
Wear Right
To prevent injury when using a backpack, remember the following:
  • Always use both shoulder straps - slinging a backpack over one shoulder can cause strain on muscles and increase curvature of the spine.
  • Tighten and adjust shoulder straps - the backpack should fit snuggly to the body. A pack too loose can pull student backwards and strain muscles. The backpack should sit in the curve of the lower back.
  • Wear waist and chest straps - both help to distribute the load evenly.
  • Use compression straps - help to prevent items from sliding around.
 
 
Lift Right
Picking up a backpack the right way can also help to avoid back injuries. When lifting the backpack off the floor it is important to:
  • Bend at the knees
  • Bend from the hips not the back
  • Grab the backpack with both hands and keep the pack close to the body when lifting to the shoulders.
  • Put on and take off backpack one shoulder strap at a time.
 
A student may need to adjust his or her backpack or reduce the load that is being carried when he or she:
  • struggles to put on or take off the backpack
  • experiences pain in back or shoulders
  • experiences tingling in his or her arms
  • demonstrates a stooped or forward leaning posture
 
References
The American Occupational Therapy Association, Inc (2002). Backpack strategies for parents and students: Pack it light, wear it right. Retrieved March 31, 2008 from www.AOTA.com.
 
Gavin, M. (2007). Backpack safety. Retrieved March 28, 2008 from http://www.kidshealth.org/parent/positive/learning/backpack.html
     


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