Backpacks that are too heavy or worn incorrectly can negatively affect children and teenagers, causing neck, back and shoulder pain. With a new school year on the horizon, many parents are getting a head start on back-to-school shopping. Backpacks are one item that often raises concern among parents, as carrying too much weight or wearing them incorrectly can lead to significant neck, back and shoulder pain in children and teens.
University of Alabama at Birmingham experts say it is essential to keep a close eye on backpack use and take preventive measures to avoid strain in children. Kevin Williams, M.D., an orthopaedic surgeon at UAB and Children’s of Alabama, offers parents backpack advice so young bodies can stay happy and healthy this upcoming school year.
How heavy is too heavy?
“The American Academy of Pediatrics and American Academy of Orthopaedic Surgeons generally agree on a backpack weight limit,” said Williams, an assistant professor in the UAB Department of Orthopaedic Surgery. “Parents should ensure that children are not carrying more than 10 to 15 percent of their body weight in their backpacks for safety purposes.”
Packing light is crucial to avoiding backpack injury. Using a locker at school, leaving unnecessary items at home, and packing extra items for sports and extracurriculars separately can help school-aged children carry a lighter load.
Proper backpack use
Using a backpack correctly can prevent strain and backpack-related injury. Williams explains that it is essential to wear both straps and tighten them appropriately to ensure proper fit. Wide, well-padded shoulder pads will distribute the weight across the back. Loading the backpack with the heaviest items at the bottom and toward the center can help distribute the weight.
When a bag is heavy, lifting it properly and bending at the knees is essential. There are a variety of backpack styles and alternatives, such as rolling backpacks or crossbody bags, that may suit some children better.
Children should not carry more than 10 percent to 15 percent of their body weight.
“Do not ignore complaints such as pain, numbness or tingling associated with backpack usage,” Williams said.
When to see a doctor
Following the recommendations and advice listed above can resolve neck, back and shoulder discomfort associated with backpack use. Williams recommends following up with a physician when the mentioned tips do not solve the pain and strain.
“It is important to note that backpack strain can take many forms,” Williams said. “While it generally will not cause scoliosis, it can appear in various ways, such as neck and back pain.”
Williams adds that numbness and tingling in the arms might indicate strain. Additionally, tripping or difficulty navigating hallways at school should not be ignored. It is important to be mindful of these signs and seek advice from a doctor if the symptoms persist or worsen.