The ABCs of backpack safety for back to school

Matthew Kozma, MD
Geisinger Medical Group Mt. Pocono

Dr. Kozma is board certified in family practice and has a clinical interest in preventative medicine. He attended the Philadelphia College of Osteopathic Medicine and completed his residency there, as well.

 Improper use of backpacks can cause severe injuries in children and affect them well into their adult lives. Damage most often occurs in the muscles and joints of the back, shoulders, neck and hips when the backpack is packed too heavy or worn incorrectly.

Parents can keep children feeling well and on track for a great school year by following a few simple tips. When choosing a backpack for a child, remember these things:

• Size- bags come in small, medium and large sizes. Buy according to the child’s height, weight and physical structure. For younger children who have a smaller frame, a smaller backpack is recommended. This is best for kindergarten through fourth grade. As your child grows and enters fifth to eighth grades, a medium size bag is recommended. The largest book bags shouldn’t be used unless a student is in high school and can support the weight a large bag holds.
• Style- bags come in various styles for children and adults. Stick with something simple like a traditional two strap bag with a waist belt or a small bag on wheels for younger children. Keep in mind that even on wheels, the backpack will need to be carried up steps, put onto desks, etc. One-strap bags should only be used for older children and young adults.
  Parents should also focus on how the child is packing the backpack and how it is worn. When packing and unpacking the bag, please remember:
• The weight of the backpack should not exceed 10 – 15 percent of the child’s weight.
• Heavier items should be packed first, closest to the back for the best balance and posture.
• Unpack the backpack each night to review the needs for the following day; pack only the essential items for that day.
• Keep the bag as light as possible to improve posture.

Wearing the backpack correctly is essential to maintain the health of the child’s shoulders, back, neck and hips. When fitting the child’s bag, use these tips:

• Straps should be wide and padded. The straps should sit comfortably on both shoulders to distribute weight evenly.
• The back of the bag should be padded and sit flat against the child’s back. Padding helps cushion muscles and soft tissues in the back from injury.
• The bag should sit about two inches above the belt line. Use the bag’s waist strap to help secure the bag here so that weight is distributed evenly on the lower back and hips.

If your child starts to complain about pain in their back, shoulders, neck or hips, seek medical attention. Backpacks that are packed too heavy or worn improperly can cause sprains and strains that should be diagnosed by a physician. 
 
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