Carrying a backpack to school is common for school-age children, but when not done properly, backpack-wearing can impact physical health. Improper backpack-wearing can cause discomfort, musculoskeletal issues, and fatigue. However, there are ways to properly pack and wear a backpack to reduce biomechanical strain. Choosing a backpack and wearing it correctly can help children start to develop responsibility for their own health and wellness and become aware of making healthy choices that will have a positive impact.

Choosing a Backpack

Choose a backpack with wide, padded shoulder straps. This helps to distribute the weight and to prevent impingement through the shoulder area and the axilla. Consider a fabric that will dry quickly so the backpack won’t be heavier when it gets wet. Chest or hip belts are recommended to hold backpacks in place. This helps distribute weight between the shoulders and the hips and throughout the back, rather than just in the shoulders. Selecting a backpack with multiple compartments allows the wearer to better distribute items within the backpack. The backpack should never exceed 10%-15% of the child’s body weight.

Preparing the Backpack

Use compartments to distribute the weight of items in the backpack. Pack heavier items closest to the body for more stability. Remember to pack sharp items (e.g., pencils, drumsticks) away from the back. Use both shoulder straps. Straps should be adjusted so the backpack falls between the shoulders and hip bones. Straps should be snug but not tight. Consider using a chest or hip belt to keep the backpack snug against the back and distribute weight more evenly.
Presented as a service to the community by: Union County Chiropractic Clinic, 110 Skyline Drive, Maynardville, TN (865) 992-7000 www.unioncountychiropractic.com