Tip of the Month: Back to School - Backpack Tips!

It's that time of year again - back to school!  (Does anyone remember the Staples commercial "it's the most wonderful time of they year"?  Get me every time!)

This month, we wanted to give some backpack safety tips to keep you or your child from being one of the 7,300 backpack-related injuries that occur annually.  64% of students aged 11-15 report back pain related to heavy backpacks.  This problem doesn't end in adolescence - according to a study by Boston University, approximately 85% of university students report pain associated with backpack usage.  This affects us all - so let's learn how to tackle the problem.

• Lighten up!  Backpacks should only weigh 10-15% of the wearer's body weight.  
• To reduce weight, think about taking only the items that are needed that day.  
• If a locker or cubby is available, use this as much as possible and only carry necessary items.
• Find out if some of the textbooks that are being carried to/from class are available electronically (many are!) or in the library.
• It's all about placement!
• Most backpacks have multiple compartments - use them!  Unexpected shifting in the backpack can cause sudden muscle strain.
• Heaviest items should be placed closest to the back to keep them close to the center of gravity.
• Two straps are better than one!
• There's a reason why backpacks come with two straps - use them!  This helps to more equally distribute the weight.
• Shoulders and necks have many blood vessels and nerves that can cause pain and tingling if to much pressure is applied to one side.  
• Backpack straps should be well padded to prevent them from digging into the shoulder/neck.
• Hip/chest belts also help to distribute the weight more equally.
• Wheeling and Dealing
• While wheeled backpacks are great in theory, there are many things to consider.  Will the bag need to be carried up stairs?  Will it fit in a locker?  How is it going to work in the winter being pulled through the snow?  If the wheels aren't going to be used often, they add extra heft to the bag.
• Adjust!  Wearers are not all created equal (in size!):
• Shoulder straps should be adjusted to allow easy movement of the arms.  The backpack should be easily able to go on and off.  
• The bottom of the back should rest in the curve of the lower back.  It should never rest more than 4 inches below the waistline.  
• The pack should be snug to the back - the more loosely it hangs the more it pulls on the back muscles.

Remember - persistent pain is NEVER normal - contact the office and get it checked out!

Backpacks - That pack is TOO HEAVY!

Tomorrow we are going to post our "tip of the month" - all about backpack safety.  Today, we wanted to review warning signs that a backpack is too heavy - and when to seek medical attention if symptoms persist.

That pack is too heavy!

• Postural changes when the pack is in - leaning forward or increased curve of the low back
• Struggling when putting on or taking off the backpack
• Pain when using the pack
• Tingling/numbness of the arms/hands
• Red marks over the shoulders 

When to seek attention from a medical professional:

• Persistent tingling that does not end quickly after removing the backpack
• Back pain/aching that lasts long after the backpack is removed - back pain is not normal in children!
• Difficulty lifting the bag due to weakness - if the pack only weighs 10-15% of the child's body weight as recommended (spoiler alert!), they should be able to lift the pack without difficulty.  Some strengthening activities could make a big improvement in the child's pain, posture, and abilities.