As the school year begins, it's time to bring out the backpacks. Ensuring your child packs, picks up, and wears his or her backpack correctly can help prevent falls and injuries. Blount Memorial Total Rehabilitation and the American Occupational Therapy Association offer helpful tips to keep in mind as you prepare for the new school year.
When packing your child’s backpack, evenly distribute the weight using the various compartments and pockets. This helps balance the load and reduces the risk of strain. Ensure the total weight of the backpack does not exceed 10 percent of your child’s body weight. Place heavier items closer to the child’s back and in the center of the backpack, while lighter items should go in the front compartments. Sharp items should be placed away from the back to avoid any potential injury.
Teaching your children how to pick up their backpack properly also is important. Encourage them to bend and lift with their knees, rather than bending at the waist. This technique helps protect their back from unnecessary strain. Rachael Roper, occupational therapist with Total Rehabilitation Pediatrics, has an easy way to remember this tip. “Remember the acronym BACK for proper body mechanics when lifting the backpack (or any heavy object). Back straight, Avoid twisting, Close to your body, and Keep smooth movements when lifting,” she explained.
Once the backpack is on, it’s important to adjust it correctly. Make sure your children use both shoulder straps to distribute the weight evenly. Placing the bag on one shoulder means that one shoulder bears all the weight, which can lead to discomfort and potential injury to the shoulder or back. Adjust the sternum strap and secure the hip belt to ensure the backpack rests snugly against the back. This setup helps maintain balance and reduces strain on the shoulders and back.
Be aware of the warning signs that the backpack is too heavy. Difficulty putting on or taking off the backpack, pain while wearing it, and tingling or numbness in the arms or legs are clear signs it’s time to lighten the load. Red strap marks over the front part of the shoulders and any noticeable change in side-to-side posture while wearing the backpack also signal that the load may be too heavy.
Taking these precautions can help ensure a safe and healthy start to the school year for your children. “These tips apply to adults as well as children. Backpacks come in different sizes, so be sure to consider the size when picking out a backpack. Look for backpacks with padded straps and a waist strap to help maintain proper posture and keep the backpack close to the body,” said Roper.
For more detailed information, the American Occupational Therapy Association provides additional guidelines and resources on their website. You can visit AOTA.org/backpack for their comprehensive “1, 2, 3’s of Basic Backpack Wearing” guide.
If you have concerns about your child’s backpack usage or any related issues, Blount Memorial Total Rehabilitation locations are equipped to assess and treat various conditions. To make an appointment, please call 865-238-6118.
