News and Notes from The Johnson Center
Safe Backpacks. Keep it light and make sure it fits.
JCCHD | Fri, August 08, 2014 | [Healthcare][Sibling Spotlight]
Shopping for this school year’s new backpack? It’s got to be cool, kid-approved, and not give your child chronic back issues by Halloween. Backpacks are a must-have for any student, but they can cause muscle and joint stress and back pain if they aren’t used properly. Here are steps to choosing a safe, well-fitting backpack. The trick is keeping it light and tight.
1. Calculate 10 to 15% of your child’s body weight for his target backpack weight. If your child weighs 80 pounds, he can safely carry approximately 8 to 12 pounds in a backpack.
2. Put books and school supplies in his backpack and set it on the bathroom scale until you reach the target weight.
3. Watch him pick up the weighted backpack and put it on. Does he have trouble putting both straps on by himself?
If so, it’s too heavy. Take out items until it reaches a weight that he can easily put on by himself. [Note the new target weight; you’ll want to weigh the backpack frequently, and as more junk gets piled in, you’ll have to weed stuff out.]
4. Watch him walk across the room. Does he lean forward to carry the backpack?
If so, it’s too heavy and he’s pitching forward to balance the weight. This can cause rounded shoulders and poor posture. Leaning forward also causes him to raise his head to see where he is going, and potential neck problems abound.
5. Does he walk differently?
If the backpack is too heavy it can cause a difference in gait. Lighten the load.
6. Does he want to wear it over one shoulder?
Kids tend to throw a backpack over one shoulder but end up leaning to one side to offset the heavy weight. If he tends to do so then lighten the pack. He also might think it looks cooler—until the muscles on the overcompensating side start screaming at the end of the day.
7. Are the straps tight enough for the backpack to fit closely to his body? Or are the straps too tight and digging into his shoulders?
Narrow straps that dig into the shoulders can interfere with circulation and can cause numbness and weakness in the arms and hands. Choose wider, padded straps.
8. Does his backpack rest evenly in the middle of the back?
Is the bottom of his backpack resting on his bottom? Then it’s too long or too heavy. Choose a shorter backpack that lands no more than 4 inches below the waist [filled].
9. Can he tackle the treacherous terrain of the school hallway?
Unknowingly whacking an unsuspecting schoolmate with his backpack is inevitable, and can send him tumbling—even climbing a staircase can throw him off balance. Does he feel solid and steady on his feet?
10. Does his backpack have a padded back?
The padding helps keep those pesky protractors from poking through the back.
11. Are there multiple compartments in the backpack?
Compartments help evenly distribute the items, which helps evenly distribute the weight. Heaviest items should be placed as close as possible to the middle of his back.
12. Does it have a waist belt?
The American Academy of Pediatrics recommends a waist belt, but he might rebel at the geek factor. Choose your battles.
Here are some steps to keeping his backpack at target weight throughout the school year:
After the first few days of school make a list of everything he brings home in the backpack. Talk to his teacher or email the list and find out what must be carried back and forth. You may be able to weed out unnecessary items. Get him in the habit of a daily “end of the day locker download,” and surely he’ll find a few items to leave in his locker and not lug home. Walk through his schedule with him and see if he needs to haul all of his books for every class at once, or if there’s time to stop at his locker between classes such that he only has to carry a few to each class. Are computers and electronics sneaking in and taking up valuable weight? Talk to the teacher about the availability of duplicate textbooks—ask if he can have one at home and one at school. In addition to the backpack, is he carrying other heavy items? A musical instrument? Is it possible to get a duplicate at home, and the school trombone can stay at school?
Backpacks on wheels are a great idea for heavier loads, but many schools don’t allow them due to tripping hazards. Soon we’ll all have e-text books and a digital backpack, but until then, keep it light and tight.
