Sep 1, 2024
Back-to-School Guide to Backpack Ergonomics
Welcome to "Movement Matters," Your Guide to Wellness!
Written by Dr. Rachael Macgregor DPT, DMT, FAAOMPT
As summer winds down and the school year begins, students are preparing for another year of learning, growth, and new experiences. While getting back into the school routine is exciting, it’s important to ensure that your child is prepared for the physical demands of carrying textbooks, notebooks, and supplies every day.
One key aspect often overlooked is backpack ergonomics. Poor backpack habits can lead to muscle strain, back pain, and even long-term posture issues. In this edition, we’ll explore tips to keep your student safe and healthy all year long.
Why Backpack Ergonomics Matter
Backpacks are a convenient way to carry school supplies, but if they’re too heavy or worn incorrectly, they can cause serious discomfort and even injury. Poorly adjusted straps, overloading, and improper lifting techniques can all contribute to musculoskeletal problems. Children and teens are particularly vulnerable because their bodies are still growing.
Top Tips for Backpack Safety
Choose the Right Size: The backpack should be proportionate to the child’s size. The width of the backpack should not be wider than the child’s torso, and it should rest evenly on the middle of the back, avoiding the lower back.
Pack Light: The backpack should not weigh more than 10-15% of the child’s body weight. Encourage your child to bring only the essentials and to use lockers or desks for items they don’t need at home.
Organize Smartly: Place heavier items, like textbooks, closer to the back and lighter items toward the front. This helps maintain balance and reduces strain on the back muscles.
Adjust the Straps: Make sure both shoulder straps are used and are adjusted so that the backpack sits snugly against the back. The bottom of the backpack should sit no lower than 2 inches below the waist.
Use Both Straps: Carrying the backpack on one shoulder can lead to uneven weight distribution, causing muscle strain and poor posture. Using both straps distributes the weight evenly.
Consider Backpacks with Wheels: If the school allows it, a rolling backpack can be a great option, especially if your child has to carry a lot of heavy items. Just be sure the handle is long enough to avoid bending over while pulling it.
Signs of Backpack-Related Issues
Even with proper ergonomics, it’s essential to monitor your child for signs of discomfort or pain. If your child complains of back pain, numbness, or tingling, or if you notice changes in posture, it’s time to reevaluate their backpack use. Early intervention can prevent long-term problems.
Physical Therapy Tips
It is recommend to participate in regular stretching and strengthening exercises to help students maintain good posture and build core strength. Incorporating these exercises into a daily routine can improve overall body mechanics and reduce the risk of injury.
Stretch It Out: Encourage daily stretching of the shoulders, neck, and back. Simple exercises like shoulder rolls, chest stretches, and neck tilts can relieve tension and improve flexibility.
Core Strengthening: A strong core supports proper posture. Exercises like planks, bridges, and abdominal crunches can help maintain a stable and healthy spine.
Posture Practice: Remind your child to stand tall with shoulders back, and to avoid slouching both while carrying a backpack and when sitting at a desk.
Conclusion
By following these backpack safety tips and incorporating healthy habits, students can prevent strain and injury, ensuring they start the school year strong. If you have concerns about your child’s posture or backpack use, please call us at (314)-403-0128. We are happy to help provide personalized advice and exercises.
Here’s to a safe, healthy, and successful school year!