Back-to-School Backpack Guide:
Ensuring Your Child’s Health and Comfort
As the new school year approaches, it’s time to consider one of the most essential items on your child’s list: their backpack. The right backpack can make a significant difference in your child’s back health, offering support and comfort throughout their school day.
Key Features to Look for in a Backpack?
According to John Triano in his article “Tips to Prevent Back Pain from Kids’ Backpacks,” a good backpack should:
1. Be made of lightweight material such as canvas instead of leather.
2. Have two padded, wide (2-inch) adjustable shoulder straps.
3. Include a padded back, individualized compartments, hip strap, waist belt, or frame to help redistribute weight.
In their article “Back problems due to heavy backpacks in school children,” Avatika and Agarawal add:
4. The backpack should not be too large for your child.
5. When filled, the backpack should not weigh more than 10% of your child’s body weight. For example, if your child weighs 80 pounds, their backpack should not be heavier than 8 pounds.
These features can help minimize the load on your child’s body, promoting better posture and comfort.
What is Good Posture?
Posture is the position in which you hold your body and limbs. Good posture involves holding yourself in the position that puts the least strain on your back.
The Importance of Good Posture
Good posture is crucial for preventing future health issues. Poor posture not only affects appearance but can also lead to improper bone development and spinal curvature. Unfortunately, nearly 39% of children are diagnosed with bad posture each year, with issues starting as early as seven years old. This underscores the importance of a proper backpack, properly worn.
Children often spend extended periods sitting in school and using technology, which can lead to muscle imbalances and poor posture. If you’re concerned about your child’s posture, a physiotherapist can provide a thorough assessment and a comprehensive exercise program to address any issues, strengthening weak muscles and stretching tight ones.
Tips for Maintaining Good Posture with a Backpack
Share these tips with your child to help them maintain good posture while wearing a backpack:
- Wear both shoulder straps to distribute weight evenly.
- Avoid excessive twisting when removing the backpack.
- Wear the backpack over the strong mid-back muscles.
As you guide your children to a successful school year, and as the teacher guides them in their learning, the Physiotherapists at Pro Motion are here to guide your child into healthy back and posture habits.
References:
1. Triano, 2000
2. Avantika & Agarawal, 2013
Do you have a question about whether Physiotherapy is indicated for your injury, pain or condition? Pro Motion is pleased to offer a 15 minute complimentary phone consultation with one of our Physiotherapists. Don’t hesitate to call us at 905.731.1991 to book your consultation and have your questions answered.
Pro Motion Physiotherapy
301F – One Promenade Circle Thornhill, On L4J4P8 Canada