Backpack injury prevention

How to avoid mishaps

As the new school year approaches, students of all ages are preparing to hit the books – and haul them around in their backpacks.

Whether you’re a parent of a young child or a college student yourself, understanding backpack safety is crucial to prevent potential back, shoulder and neck injuries. 

A backpack should be “a help,” not a hindrance. 

Why backpack safety matters

- symmetryhealthchiropractic.com

• The width of the backpack should be about the same as the wearer.
• The backpack length should be no longer than the torso (central part of the body) and not hang more than four inches below the waist.
• The weight of what gets loaded into backpacks increases as books, sports equipment and the number and types of electronic devices increase.
• Wide, padded straps help distribute the weight evenly and reduce pressure on the shoulders, and having a back panel provides extra comfort and protects against sharp objects inside the bag.
• Periodically, check the contents of the backpack to remove unnecessary items.

• Muscle strain and fatigue: Excessive weight can cause muscle strain, especially in developing children.
• Poor posture: Overloaded backpacks can lead to slouching, rounded shoulders and poor spinal alignment.
• Chronic pain: Long-term misuse of backpacks can contribute to chronic back pain and other musculoskeletal issues. 

Here's a basic three-step guide to follow for any age backpack wearer. Watch our video for a quick summary to see it in action. Then see the steps below for more information.

Play the accessible version of the “Backpack safety tips” video

1. LOAD

Since the objective is to keep the backpack light, choose one that has sturdy compartments but is lightweight.

As you load, distribute by weight, the correct way. Put heavy items on the bottom and in the rear compartment (the side that will be against the back) and lighter items in the front compartment. This helps keep weight off the shoulders.

2. LIFT

Like unloading luggage after a road trip, proper lifting is key to backpack safety.

Bend at the knees before lifting -- both knees. Then grab the pack with both hands before lifting it to the shoulders.

3. ADJUST

Once lifted, both straps should be worn. No single-shoulder slinging.

Using just one strap causes a lean to the side and may cause the spine to curve.

Ensure both shoulder straps are snug, but not too tight. The backpack should sit evenly in the middle of the back, not sagging down to the buttocks. 

Additional tips, and when to seek help

Check the bag as your child grows, especially for those in growth spurts. Whatever your child's age or size, teach them how to wear a backpack correctly and to know their carry limit.

A loaded backpack should not be more than 10-15% of their body weight. For example, if a child weighs 50 pounds, the backpack should not weigh more than 7.5 pounds.

For high school or college students, use lockers or storage facilities on campus to avoid carrying all books and supplies at once. Try digital textbooks and notes whenever possible to reduce the physical load.

By choosing the right backpack, packing it wisely and wearing it safely and correctly, you can ensure a healthy and comfortable school experience.

A little attention to backpack habits can make a difference in long-term spinal, shoulder and neck health.

But if your child has shoulder soreness, pain or tingling in arms, hands or fingers, we can help. Physical therapy can help strengthen muscles used for lifting and carrying and relieve symptoms.

Click the blue "Request an appointment" button today.