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4 Tips to Help Lighten Your Child's Backpack Load

According to the American Chiropractic Association, backpacks are a leading cause of back and shoulder pain for millions of adolescents and children. Even more serious than the threat of back and shoulder pain is the developmental damage that can be done to the child's growing spinal column.

"Children and adolescents often experience growth spurts, growing several inches in a single year," says ChicagoHealers.com practitioner Dr. Jim Claussen. "During these periods of rapid growth, the spinal column is more vulnerable to stress and strain. Consistent overloading of the developing spinal column can cause disc weakening or other types of spinal joint strain. Symptoms of these problems may not show up until additional strain is placed on the spine."

Dr. Claussen explains that the maximum weight of the loaded backpack should not exceed 15 percent of your body weight, so pack only what is needed. If the backpack forces the wearer to move forward to carry, it's most likely overloaded.

Lighten Your Child's Backpack Load

Dr. Claussen provides the following suggestions for lightening the load:

  • Choose Wisely – The backpack should never be wider or longer than your child's torso and the pack should not hang more than 4 inches below the waistline. A backpack that hangs too low increases the weight on the shoulders, causing your child to lean forward when walking.
  • Snug Shoulders – Shoulder straps should be adjustable so the backpack can be fitted to your child's body. The backpack should be evenly centered in the middle of your child's back. Your child should not sling the pack over one shoulder.
  • Compartmentalize – A backpack with individualized compartments helps in positioning the contents most effectively. Make sure that pointy or bulky objects are packed away from the area that will rest on your child's back.
  • Still Too Heavy? – If the backpack is still too heavy, you need to talk to your child's teacher. Ask if your child can leave the heaviest books at school, and bring home only lighter hand-out materials or workbooks.

    • Photo courtesy of ChicagoHealers.com.

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