The back-to-school season is a great time to establish new, healthier habits. Learning how to properly carry things in a backpack is important for many years past the school age years, but if your child learns the importance of maintaining proper posture even when carrying heavy things, their muscles and joints will thank you for the rest of their lives!
Probably the most important thing to consider when fitting a backpack on a child is to not allow them to carry too much weight. No one should carry more than 20% of his or her body weight in a standard-style backpack. For your kindergartener, this 20% is likely less than 10 pounds.
The second thing is to make sure they are always carrying the pack properly. Everyone should always use BOTH straps when carrying a regular backpack. Many backpacks have padding along the back side, especially towards the bottom. This is not a butt pad-the bottom of the backpack should rest in the arch of the low back. A satchel type bag with one strap should be worn with the strap on one shoulder and the books against the opposite hip-and you should switch sides on a regular basis (daily, or weekly, for example). These techniques insure the weight is being carried evenly on both sides. Even if a backpack isn’t heavy, carrying more weight on one side compared the other habitually can lead to muscle spasms and joint pain.
When using a standard backpack, make sure to cinch the straps tight enough so the top of the pack is less than two inches below the shoulder line. Again, the bottom of the bag should be in the small or arch of the low back, not on the buttocks. This is less relevant in Florida-but I would always tell my patients in Minnesota that the straps should be tight enough to where they will have to be loosened when wearing a thick sweater or coat.
These concepts are especially important for people with scoliosis-abnormal spinal curves. Many mild abnormal spinal curves go undetected in our children. If a child has a minor spinal curve leading to one shoulder being a little lower than the other, and then they always carry their bag on the low shoulder-that spinal curve is likely to increase.
As children get older, it is likely more than 20% of their weight needs to be carried from time to time. One solution to this is purchase a backpack with a waist belt, which allows for an additional support, or to carry one book in their hands to lighten the load. In these situations, the weight is balanced a little more evenly between the front and back of the body.
Remember to adjust your child’s’ backpack frequently. If the weight they need to carry is becoming an issue, do not hesitate to discuss with their teachers, you may be able to purchase an additional textbook to keep at home, or there may be a simple oversight that is easily corrected.
You can schedule a consultation with Dr. Allen by calling (813) 444-3193.