ROME, Ga., Sept. 4, 2024 – While kids might want a backpack that has an image of a TV superhero or singer, the right size and shape are far more important.
"There is no doubt a backpack can make it much easier for a student who has to tote a bunch of items to and from school every day," said Dr. Tammy Lyles-Arnold, a pediatrician at Atrium Health Floyd Primary Care Family Medicine & Pediatrics in Polk County.
“Backpacks, however, can cause physical problems if they're loaded down or carried incorrectly," Lyles-Arnold continued. “A backpack that is too heavy can cause back pain and strain muscles and joints."
Students sometimes carry 30 percent of their body weight in their backpack, 15 to 20 percent more than recommended.
Kids can often get pulled backward by the weight of backpacks. As a result, they sometimes compensate by leaning forward as they walk. That can lead to back pain.
Many students can also be seen with the backpack slung across one shoulder. While that may be considered stylish and convenient, it can cause strain on the neck, shoulders and back by making the student lean to one side.
"It's important to wear backpacks correctly — use both straps and keep the load light to reduce strain," said Darius McAphee, a physical therapist with Atrium Health Floyd Physical Therapy & Rehabilitation.
Clay McCollum, another physical therapist with Atrium Health Floyd, said students might want to consider using a second bag for sports and extracurricular activities.
"If the load is particularly heavy, consider splitting it between two bags and carrying an extra bag by hand," McCollum said.
The American Academy of Pediatrics (AAP) offers some suggestions for parents looking for the right backpack:
- Choose a backpack with wide, padded shoulder straps and a padded back.
- Pack light. Organize the backpack to use all of its compartments. Pack heavier items closest to the center of the back.
- Go through the pack with your child weekly and remove unneeded items to keep it light.
- Adjust the pack so that the bottom sits at your child's waist.
- If your school allows, consider a rolling backpack. This type of backpack may be an excellent choice for students who must tote a heavy load. Remember that rolling backpacks still must be carried upstairs.
- Kids can also help themselves by using their lockers or desks to store unneeded items throughout the day and by only bringing home books and notebooks necessary for that night's homework or study time.
If a child experiences pain or numbness in their neck, shoulder or back, parents should consult their family doctor right away.