CALGARY – Back to school time means families are loading up on clothes, school supplies and of course, a backpack to haul everything around.
But backpack buyers beware – the wrong choice could put your children at risk of chronic neck or back pain.
“Typically in the neck and the upper back is probably the biggest area. If it’s improperly loaded or improperly carried or even the lower back if it’s lifted incorrectly as well,” says Doug Baron, physiotherapist at the Alberta Children’s Hospital.
If left untreated, ‘backpack pain’ can follow a child into adulthood.
Fit and how the backpack is worn is important. The bag should not hang below the child’s hips and it should have wide straps worn over both shoulders.
Barron also recommends a child carry only a certain amount.
“We recommend only about 10 per cent of a child’s body weight is filled in a backpack just to prevent any chronic problems.”
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Weight should be distributed properly. The heavier the item is the closer it should be to your child’s back.
Finally, listen to your child; if they say it’s too heavy it probably is.
More sizing tips:
Features to look for:
– Keep it lightweight
– Use wide padded straps
– A bag with a padded back is preferred
– Bags with separate compartments can keep your children’s school supplies more organized.
– A waist strap helps transfer the load into the hips.
– The pack should not be larger than the child’s back.
Packing & weight:
– A 60 lb child can carry a maximum backpack weight of 5 lbs
– 60-75 lbs. can carry 10 lbs.
– 100 lbs. can carry 15 lbs.
– 125 lbs. can carry 18 lbs.
– 150 lbs. can carry 20 lbs.
– 200 lbs. can carry 25 lbs.
– No one should carry more than 25 lbs. in a backpack.
– Pack only what you need.
– Pack heavier items at the bottom. The goal is to transfer the weight to the hips. A backpack with separate compartments helps keep the load where you place it.
– Pack flat items where they will rest on the back keeping bulky or pointy items away from the back.
– Use both shoulder straps. Always use both shoulder straps.
– Tighten the shoulder straps so that the backpack hangs slightly below the shoulders with no more that 4 inches hanging below the waist line. Note: the waist line is where the belly button is, not the hips.
– Use the waist and chest straps.
– Wear the pack only when necessary.
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