Milton Hospital Physical Therapist Gives Backpack Safety Tips

Today is National School Backpack Awareness Day. The annual day reminds parents and students  of the need to be aware of the issues an improperly worn or packed backpack can cause.

 physical therapist Therese Robinson provided the following article with tips for National Backpack Awareness Day.

With the school season now back in full swing, students all over the country are filling up the hallways once again, eager to use empty notebooks and fill crisp, new backpacks. Although picking out a new school wardrobe may be a top priority to most students, beyond new clothes, pencils and even laptops, perhaps the most important purchase made for back-to-school is the backpack. 

Backpacks may be a crucial way to carry school necessities; however, if they are over packed, misused or worn improperly, the damaging effects can lead to chronic back, shoulder and neck pain, sprains and strains -- a growing concern for parents, teachers and physicians.

The U.S. Consumer Product Safety Commission estimates that there are more than 7,300 backpack-related injuries treated annually at hospital emergency rooms, doctors' offices and clinics.  This number would be significantly lower if parents and students were educated properly on how to wear, pack and use a backpack. 

Choosing the right style 

Selection of the appropriate backpack is critical. Students should always choose a two-strap pack versus a one-strap option, which places all of the weight on one single shoulder leading to strain and tension. The backpack should fit snug and rest against the curve of the lower back. Tightening and adjusting the shoulder straps will allow for the backpack to sit correctly on the back.

Choose a padded back that will provide comfort and protect from injuries caused from sharp book corners and pencils. Although some students resist waist belts, they are always recommended as it shifts the weight off the back and shoulders. Be sure to select a lightweight backpack that doesn’t add additional weight and look for shoulder straps that are wide and padded. In addition, backpacks with multiple compartments will help to evenly distribute weight.

Pack it right

Students often carry too much weight in their backpacks. It is recommended that students carry only 15 percent of their total body weight on their back. For example, a child weighing 100 pounds should not carry more than 15 pounds.  Too much weight placed on the shoulders and back can pinch blood vessels, causing numbness and even a tingly feeling.  

According to a 2001 Indian Journal of Pediatrics study, 6 out of 10 students ages 9 to 20 reported chronic back pain related to heavy backpacks. Among the students who carried backpacks weighing 15 percent or less of their body, only 2 in 10 reported pain or concern.

Unfortunately, more than 55 percent of students ignore the 15 percent body weight recommendation. If the child has more than that to carry, they should remove the heaviest books and carry them under their arm. Heavier items should be placed in the back of the pack against the body.  If your child continually transports a heavy backpack each day, consider purchasing a backpack with wheels. 

A collective effort

Although it’s ultimately the student who chooses how to wear the backpack, parents and teachers play a crucial part in educating and recommending proper pack use. Parents should be comfortable talking to teachers about this issue. Many teachers are attempting to utilize lighter weight workbooks for homework or classwork. Some even utilize computer-based learning to diminish the burden. In some cases, it may be possible to have an extra set of books for home, to reduce the number of heavy books carried to and from school each day.

If your child is experiencing long term shoulder, neck or back pain, seek medical advice and attention. Experts are always available at Milton Hospital’s Rehabilitation Clinic.  To speak with a rehabilitation specialist, please call 617- 313-1143.