Backpack Safety

With school back in session, backpacks are everywhere! But using them correctly and buying the right size bag can be instrumental in preventing injury.

Backpacks come in all sizes, colors, fabrics, and shapes and help kids of all ages express their own personal sense of style. And when used properly, they're incredibly handy. Compared with shoulder bags, messenger bags, or purses, backpacks are better because the strongest muscles in the body — the back and the abdominal muscles — support the weight of the packs.

When worn correctly, the weight in a backpack is evenly distributed across the body, and shoulder and neck injuries are less common than if someone carried a briefcase or purse. As practical as backpacks are, though, they can strain muscles and joints and may cause back pain if they're too heavy or are used incorrectly. Some kids have backaches because they're lugging around their entire locker's worth of books, school supplies, and assorted personal items all day long.

The American Academy of Pediatrics (AAP) recommends that parents look for the following when choosing the right backpack:

1. Look for a lightweight pack that doesn't add a lot of weight to your child's load (for example, even though leather packs look cool, they weigh more than traditional canvas backpacks)
2. Make sure the bag has two wide, padded shoulder straps; straps that are too narrow can dig into shoulders
3. Seek one with a padded back, which not only provides increased comfort, but also protects kids from being poked by sharp edges on objects (pencils, rulers, notebooks, etc.) inside the pack
4. A good pack has a waist belt, which helps to distribute the weight more evenly across the body
5. Finally multiple compartments in a bag can help distribute the weight more evenly

1. Lighten the load. No matter how well-designed the backpack, doctors and physical therapists recommend that kids carry packs of no more than 10% to 15% of their body weight — but less is always better. If you don't know what that 10% to 15% feels like, use the bathroom scale (for example, the backpack of a child who weighs 80 pounds shouldn't weigh more than 8 to 12 pounds).
2. Use and pick up the backpack properly. Make sure kids use both shoulder straps. Bags that are slung over the shoulder or across the chest — or that only have one strap — aren't as effective at distributing the weight as bags with two wide shoulder straps, and therefore may strain muscles. Also tighten the straps enough for the backpack to fit closely to the body. The pack should rest evenly in the middle of the back and not sag down to the buttocks.
3. Check the backpack often to resize. Kids grow fast and their backpacks may need to be adjusted to fit properly and avoid muscle strains. Make a plan to check the fit every report-card period and make adjustments as necessary for proper fit.

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