As students return to school, pediatric experts are reminding parents that overloaded or improperly worn backpacks can cause neck and back strain.
From books and binders to laptops and lunchboxes, students can quickly fill their backpacks with heavy items. Dr. Skyler Kalady, section chief of primary care pediatrics at Nationwide Children’s Hospital, said parents should pay attention to how much weight their children are carrying.
“We want to be thoughtful about not overloading them because, similar to adults, if they’re carrying too heavy a weight on their back, they could be at risk for neck strain or back strain or those sorts of uncomfortable things,” Kalady said.
Experts recommend that children wear both backpack straps rather than carrying the bag over one shoulder. The backpack also should sit properly, reaching the small of the back rather than hanging too low.
Kalady recommends limiting a backpack’s weight to no more than 10% of a child’s body weight. For a child who weighs 100 pounds, that means the backpack should weigh no more than about 10 pounds.
“If they’re 100 pounds, you don’t want it to be more than 10 pounds total if they’re carrying a backpack, and that should reduce the risk of mild injury or strain,” she said.
Parents also can encourage children to clean out their backpacks regularly, preferably at the end of each day, to avoid carrying unnecessary supplies.
For children who develop persistent pain or strain, Kalady recommends checking with a pediatrician. In the meantime, children should avoid putting additional weight on their backs.
“I would encourage them to not lift anything on their back, to discontinue using their backpack, and they could generally use some, you know, ice is always safe to try on a strain and talk to their pediatrician as to whether they could use any anti-inflammatory medications as well,” she said.
With a few simple precautions, experts say parents can help students avoid unnecessary discomfort while carrying the supplies they need for school.
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