Backpacks are handy for carrying books and lots of other things. But if they're not used right, they can strain muscles and even cause back pain.
Backpack safety is important for everyone. It's especially important for children, who can be hurt by regularly carrying too much weight or by not wearing their backpacks safely.
Choose the right backpack.
Look for these features:
Light weight. The backpack itself should be made of light material so there is no added weight for your child to carry.
Wide, padded shoulder straps. A loaded pack will dig into the shoulders if the straps are too skinny.
Waist belt. This is an important feature. It takes some weight off of the back and transfers it to the hips.
Handy compartments. They help distribute the weight evenly. They also make packs easier to organize.
Padded back. This keeps sharp edges from digging into the back.
Wheels. Wheels are nice if you or your child needs to carry a lot. But check with your child's school to make sure they're allowed. Remember that these packs will still have to be carried up stairs. And they can get messy when pulled through mud or snow.
Pack it safely.
Experts say children shouldn't carry more than 10% to 20% of their weight. Don't guess. Use your bathroom scale to weigh the loaded pack.
Pack the heaviest items closest to the back. Packs with compartments make this easier to do.
Talk to your child about using a locker to keep from carrying everything around all day.
Lift it safely.
Never bend down from the waist to pick up or set down a heavy pack.
Always squat down, bending at the knee and keeping your back straight.
If you need to, you can put one knee on the floor and the other knee in front of you while you lift the pack and swing it around to your back.
Wear it safely.
Pack wearers should use both shoulder straps. It may seem easier or more comfortable to sling the pack over just one shoulder, but that's a bad habit that can lead to back or shoulder pain.
Always use the waist belt, and tighten all the straps so the pack fits snugly.
Make sure your child stands up straight while wearing a backpack. If your child has to lean forward, the pack is too heavy.
If your child is having back pain or neck soreness, talk to your doctor. Encourage your children to tell you about any pain or soreness.
Clinical Review Board All Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.
We use cookies and other tools to analyze usage of our website and to help improve it. Some of these cookies are necessary for the website to function and cannot be switched off in our systems. Other cookies allow us to count visits and traffic sources so we can measure the performance of our site. All information these cookies collect is aggregated and therefore anonymous. You can set your browser to block or alert you about these cookies, but some parts of the website will not work as a result. For cookies that are not necessary, you can grant your consent(s) to use your data for specific purposes below or by clicking "Agree to all."
These cookies allow NYP to count visits and traffic sources so we can measure and improve the performance of our site. They help us to know which pages are the most and least popular and see how visitors move around the site. All information these cookies collect is aggregated and therefore anonymous. If you do not allow these cookies we will not know when you have visited our site, and will not be able to monitor its performance.
Functional Cookies
These cookies enable the website to provide enhanced functionality and personalization. They may be set by NYP or third-party providers whose services we have added to our pages. As a result, certain portions of your device information and browsing history may be stored and used. If you do not allow these cookies, some or all of these services may not function properly and your information may not be stored.
Conversion tracking
We will store data about when you see and/or click on an advertisement and it brings you to our website so we can understand the performance of our advertising and marketing campaigns.
Advertising Cookies
These cookies may be set through our site by NYP or its advertising partners. They may be used by NYP or NYP’s advertising partners to build a profile of your interests and show you relevant ads on other sites. They may or may not directly store personal information, and are based on uniquely identifying your browser and internet device. If you do not allow these cookies, your information will not be shared or used for targeted advertising.