For most of us, we slung our school backpack on for many years without giving it a second thought. It turns out that the backpack you chose for your child and the way they wear it can be very important in preventing back pain.
Here are my top tips:
What to look for in a good backpack
- Buy a bag that fits at the time: avoid the temptation to buy a bag they will “grow into”;
- Correct fit: the backpack should not extend past shoulder height when sitting or be wider than the torso;
- Buy a backpack with wide shoulder straps: this will help to distribute load evenly across the shoulders; and
- Buy a backpack with chest and/or hip straps: this will lessen the load on the lower back.
How to wear the backpack properly
- Pack it correctly: place heavier items in the compartment closest to the back to distribute load more evenly;
- Manage the weight: aim to keep the weight of the full backpack below 10% of body weight;
- Wear it well: wear the backpack high to lessen the load on the back. The bottom of the backpack should rest just above the top of the hip bones;
- Use both shoulders to carry the backpack: it has two straps for a reason! Avoid slinging it over one shoulder; and
- Pre-plan your day: avoid carrying unnecessary weight, don’t take more than you need!
This blog is written by Tom Collier, Physiotherapist at Back In Motion Eltham.
If you would like further information, please contact our practice on 9439 6776 to book in a consultation with Tom.