School bags- keeping our children's backs healthy
A very topical issue every year, and something we are asked about frequently in our clinics. I thought it may be useful to list some of the points we go through with parents and why we go through them.
Why worry about it?
As the spine is growing and developing it is vitally important to consider spinal health issues and minimise spinal stress and dysfunction in our kids. Short term problems can impact a student’s study and recreational habits, and longer term we often trace back our clients back or neck pain to trauma or abnormal stresses from earlier in their lives.
A recent study reported that the weight of an average school backpack is heavier (proportionally) than the recommended load bearing limit for adults. Around 70% of Australian school children suffer back pain at some stage of their school life due to carrying heavy or incorrectly fitted school bags. Longer term sequelae of this can include muscle strain, distortion of the natural S-curve of the spine or formation of scoliosis, particularly through the thoracolumbar spine.
Things to avoid…
- a school bag weighing more than 10-15% of the child’s weight;
- holding the bag in one hand by its straps;
- carrying the bag slung over one shoulder;
- incorrect packing of a backpack (pack heavier or larger items closest to the child’s body);
- an incorrectly fitted backpack (too big in particular is not good).
Tips to help…
The bag…
- a backpack is always better than a traditional school bag, preferably one endorsed by the Australian Physio Association;
- don’t try to save money by buying a huge backpack for the child to “grow into”- buy the appropriate size;
- a moulded frame or adjustable hip strap helps to rest weight on the child’s pelvis, decreasing strain through the shoulders;
- shoulder straps must be adjustable, and the rear of the backpack padded for comfort;
- multiple compartments to assist with even weight distribution helps, as we need to pack heavier items closer to the child and their centre of gravity to minimise strain;
- remember that canvas backpacks are lighter than leather backpacks.
The rest…
- adjust shoulder straps so the bottom of the backpack is around the level of the child’s waist, not slung low over their buttocks;
- when fitted, the pack should contour snugly to the back, not hang off their shoulders;
- if the child has to lean forwards, the backpack is too heavy, poorly fitted or incorrectly packed with heavy items;
- tell the child they must carry the backpack over both shoulders, not just one, to avoid causing pain and injury;
- encourage them to leave any school books not needed at home that night in their locker at school, minimising weight;
- communicate with your child to pick up any aches and pains early on and see what can be done to correct it.
I hope this summary will help you or someone you know. As always, we are here at The Physio Nook to help out with any musculoskeletal disorders you or your kids may have, back-related or otherwise! Feel free to call us, email, or drop in for a great service.
Paul Woodward
Principal Physiotherapist
The Physio Nook.
As the spine is growing and developing it is vitally important to consider spinal health issues and minimise spinal stress and dysfunction in our kids. Short term problems can impact a student’s study and recreational habits, and longer term we often trace back our clients back or neck pain to trauma or abnormal stresses from earlier in their lives.
A recent study reported that the weight of an average school backpack is heavier (proportionally) than the recommended load bearing limit for adults. Around 70% of Australian school children suffer back pain at some stage of their school life due to carrying heavy or incorrectly fitted school bags. Longer term sequelae of this can include muscle strain, distortion of the natural S-curve of the spine or formation of scoliosis, particularly through the thoracolumbar spine.
Things to avoid…
- a school bag weighing more than 10-15% of the child’s weight;
- holding the bag in one hand by its straps;
- carrying the bag slung over one shoulder;
- incorrect packing of a backpack (pack heavier or larger items closest to the child’s body);
- an incorrectly fitted backpack (too big in particular is not good).
Tips to help…
The bag…
- a backpack is always better than a traditional school bag, preferably one endorsed by the Australian Physio Association;
- don’t try to save money by buying a huge backpack for the child to “grow into”- buy the appropriate size;
- a moulded frame or adjustable hip strap helps to rest weight on the child’s pelvis, decreasing strain through the shoulders;
- shoulder straps must be adjustable, and the rear of the backpack padded for comfort;
- multiple compartments to assist with even weight distribution helps, as we need to pack heavier items closer to the child and their centre of gravity to minimise strain;
- remember that canvas backpacks are lighter than leather backpacks.
The rest…
- adjust shoulder straps so the bottom of the backpack is around the level of the child’s waist, not slung low over their buttocks;
- when fitted, the pack should contour snugly to the back, not hang off their shoulders;
- if the child has to lean forwards, the backpack is too heavy, poorly fitted or incorrectly packed with heavy items;
- tell the child they must carry the backpack over both shoulders, not just one, to avoid causing pain and injury;
- encourage them to leave any school books not needed at home that night in their locker at school, minimising weight;
- communicate with your child to pick up any aches and pains early on and see what can be done to correct it.
I hope this summary will help you or someone you know. As always, we are here at The Physio Nook to help out with any musculoskeletal disorders you or your kids may have, back-related or otherwise! Feel free to call us, email, or drop in for a great service.
Paul Woodward
Principal Physiotherapist
The Physio Nook.