Carrying heavy backpacks can put stress on the neck and back of the students, leading to pain and discomfort. With the added burden of carrying books and supplies back and forth every day, it’s important to take steps to prevent strain. Westbram Physio wants to ensure that your child stays healthy and injury-free, so we’ve put together some helpful tips to make backpack use safer.

Watch for Signs of Back Pain

Children can be very active, and they often don’t realize when their backpack is causing problems. Look out for these signs that might indicate back pain from a heavy backpack:

• Tingling or numbness in the neck or back
• Red marks on the shoulders
• Poor posture when wearing the backpack
• Difficulty putting on or taking off the backpack

If you notice any of these signs, the backpack may be too heavy. A good rule of thumb is that a backpack should not exceed 15% of your child’s body weight. If your child is required to carry all of their books every day, consider talking to the school about bringing books only on specific days.

Choose the Right Backpack

The right backpack can make a big difference in preventing back pain. Look for these features when selecting a backpack for your child:

• Lightweight material
• Two padded, adjustable shoulder straps (at least 2 inches wide)
• Separate compartments to help distribute weight evenly
• A padded back for added comfort

Ensure Correct Backpack Usage

It’s not just about choosing the right backpack, but also how your child wears it. Here are some tips to ensure proper backpack use:

• Always use both shoulder straps. Carrying a backpack over one shoulder can throw off their balance and cause pain.
• Make sure the shoulder straps are tight, and the backpack sits close to the body, about 2 inches above the waist.
• If the backpack has a chest strap, use it to keep the pack snug against the body.
• Teach your child to bend at the knees, not the waist, when putting on or taking off the backpack.
• If your child is bending over to carry the backpack, it’s too heavy.

What to Do If There’s an Injury

Despite these precautions, injuries can still happen. If your child develops back or neck pain, contact Westbram Physio. We’re here to help with recovery and pain relief so your child can stay active and healthy.