More than 40 million students in the United States carry backpacks, and according to one study, six out of 10 students ages 9-20 reported chronic back pain related to backpacks.

Since Backpack Awareness Day is September 19th, I am providing you with some tips to avoid health problems.  Help your kids prevent pain and strain from overloaded or improperly fitted backpacks.

1. First, purchase a backpack that fits your child properly.  As a teacher, I can’t tell you the number of times I’ve seen a child carrying a backpack that was entirely too big for his body or one that was adjusted to hang low and touch his knees.  Check out this helpful Backpack Fitting Guide.
2. Never let a child carry more than 15% of his or her body weight.
3. Load heaviest items closest to the child’s back (the back of the pack) and arrange books and materials so they won’t slide around in the backpack.
4. Only load necessary items.  Clean out the backpack at least once each week to remove items that are no longer needed. 
5. If the backpack is too heavy, consider using a book bag on wheels.
6. Both shoulder straps should always be worn.  Wearing a pack slung over one shoulder can cause a child to lean to one side, curving the spine and causing pain or discomfort.
7. Select a pack with well-padded shoulder straps.
8. Adjust the shoulder straps so that the pack fits snugly to the child’s back.
9. Wear the waist belt if the backpack has one.
10. The bottom of the pack should rest in the curve of the lower back.
11. Recognize signs that the backpack is too heavy.  Notice if your child is leaning forward or to the side or if he complains of back pain, tingling, or numbness.
12. Teach your child how to lift their backpack (and other heavy items).

Wow!  I wish we had these tips when I was a kid.  My lower right back hurts a lot and I have to wonder if it’s from carrying a backpack on my right shoulder all those years.  I know that my backpack definitely weighed more than 15% of my bodyweight.  There were many days that I had it crammed full and had to carry the rest of my books.

What do you think of these tips?

picture from World Vision