Choosing the right backpack for your child

According to the Australian Bureau of Statistics, in 2016 there were 3.79 million students enrolled in schools across the country. Many of these students carry their backpacks or school bags overloaded or poorly fitted, resulting in a variety of injuries including neck pain, muscle spasms, tingling hands, headaches and lower back pain.
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As parents, there are a number of important issues you need to know in order to prevent backpack related injuries and promote spinal health in your kids. When choosing a new backpack, it’s recommended you select ergonomically designed features that enhance safety and comfort. Importantly, a number of Australian and International health bodies recommend that the weight of a child’s backpack should not exceed 10 to 12 percent of their own body weight. ​

Choosing the Backpack: Here are six tips on choosing the best pack for your child-

1. A padded back of the pack will minimize direct pressure on the child’s back.
2. Wide padded shoulder straps will not hinder circulation to the arms (which can cause numbness and tingling). 
3. Waist and chest belts will transfer some weight from the back and shoulders to the trunk and pelvis of the child.
4. Multiple compartments allow better distribution of the weight in the backpack.
5. A lightweight backpack allows for more things to be carried before the overall load becomes too heavy.
6. Remember that different size backpacks are available for different aged children. Don’t be tempted to buy a pack that is too big so your child can “grow into it”.

Loading the Backpack: Follow these simple rules-

1. 10 to 12 percent maximum weight: This means a child who weighs 50 kilograms shouldn’t wear a loaded school backpack heavier than 5 to 6 kilograms.
2. Load heavier items closest to the child’s back.
3. Try to arrange books and materials securely, not moving around too much.
4. Pack only the necessary items that will be needed for that particular day.
5. If the backpack is too heavy, consider using a bag on wheels.

Wearing the Backpack: Some guidelines-

1. Wear both straps, not just one. By wearing two shoulder straps, the weight of the backpack is better distributed, and a well-aligned symmetrical posture is promoted. 
2. Tighten the straps. Adjust the shoulder straps so that the pack fits snugly to the child’s back while still allowing the pack to be put on and taken off easily. A pack that hangs low and loose can pull the child backwards and strain muscles.
3. Put on and remove backpacks carefully. Keep the trunk of your body stable and avoid excessive twisting.
4. Pay close attention to the way the backpack is positioned on the back. It should rest evenly in the middle of the back near the child’s centre of gravity, and should not extend below the belt for than a few centimetres.

Once you have taken the proper steps in choosing, packing and wearing the school backpack, please continue to monitor your child. It is extremely important to encourage your child or teenager to tell you about any pain or discomfort that may be caused by a heavy backpack. If necessary, talk to your child and their teachers to ensure that what your child is being carried back and forth to school is really required each day.

We know that posture and spinal health is impacted by a combination of factors including good muscle control, strength and flexibility. So, get your child moving with swimming, dance, martial arts, gymnastics, football, netball, soccer or any other organized activity. Becoming involved with sporting activities helps develop muscle tone as well as self-confidence, which can also influence posture. 

I hope this helps you in your important role of caring for your child or teenager’s spine during their school years. If you have any further questions or would like any further advice you can contact us at [email protected]


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