How is it back to school season already!? With classes starting just around the corner, it is time for back to school shopping. You might not think much about those bags full of books, pencils, crayons, and computers, but physical therapists do.
How Backpacks Affect Kids
Carrying a heavy backpack changes children's posture, walking speed, step length, and more. Unsurprisingly, we also know that as students walk greater distances and become more fatigued, these changes worsen.
That can set students up for neck pain, back pain, or other musculoskeletal issues.
These changes start to occur when the backpack weighs around 10% of the student's body weight. Experts agree that students should not carry more than 15% of their body weight in a backpack.
Carrying heavy loads appears common. Most surveys and research show that more than half of students exceed the 15% recommendation.
5 Tips for Parents and Students
Parents can't control what their student needs for school, but there are a few ways to help reduce the load and make sure carrying it is as easy as possible:
- Plan ahead - Each night, go through the backpack's contents and remove unnecessary items the next day. Likewise, ensure your student doesn’t bring things home they won't need that night.
- Use your locker - Planning ahead can help remove extra weight between home and school. Using the locker can lighten the load during the school day. Students can avoid carrying extra loads around during the school day by making a few stops at their lockers.
- Pack right - Heavier items should be placed close to the student's back and lighter items further away. This gives students a mechanical advantage when carrying loads.
- Wear it right - Using both shoulder straps, and front or hip straps if you have them helps distribute the load evenly. Backpacks should also be worn so the bottom of the pack is even with the bottom of the low back. Packs worn too high or low exaggerate postural changes and can restrict movement.
- Pick your pack - If you're shopping for a new backpack, look for one with two straps rather than a single strap. A chest strap and hip belt can help distribute the load. The pack should also be sized appropriately - no longer than the student's torso.
You can't control what your student needs for school. However, you can use these tips to help reduce your student's load and ensure that they carry it correctly.
Ways Physical Therapy Can Help
If your student is having pain in their back, neck, or anywhere else, call their physical therapist today! Your physical therapist will be able to assess your child to see if there are any muscular imbalances that need to be addressed as well as assist with any ergonomic changes. This can include backpack posture as well as sitting posture. If you live nearby, call us at Advantage Physical Therapy so that we can keep you kids safe and pain free this school year! We are located in the Falls Church, Arlington, and Annandale region of Northern Virginia.
About The Private Practice Section of the American Physical Therapy Association
Founded in 1956, the Private Practice Section of the American Physical Therapy Association champions the success of physical therapist-owned businesses. Our members are leaders and innovators in the healthcare system. The American Physical Therapy Association (APTA) represents more than 85,000 physical therapists, physical therapist assistants, and students of physical therapy nationwide. For more information, please visit www.ppsapta.org.
Author
Alana Hamilton
Alana Hamilton is a physical therapist at Advantage Physical Therapy in Falls Church, Virginia. She is a proud Hokie from Virginia Tech with a major in Biology and a minor in psychology and sociology. Following graduation, she immediately got her doctorate in Physical Therapy from Radford University. She is an avid fan of Pilates, running, and hiking. On the weekends, she can be found hanging out with her family and baby as well as doing Spartan races with her old physical therapy classmates and friends. She is a big believer that during rehabilitation, "Motion is the Lotion" and that staying active is key to remaining healthy.
