Here are some suggestions from experts in health care and ergonomics that can help your child avoid injury from carrying a backpack:
Proper backpack fit
- It should be lightweight.
- It should not be larger than the child's back.
- Backpacks should not extend more than 4 inches below the child's waist.
- Wide, padded, adjustable straps distribute the load over the shoulders.
- A waist strap helps distribute the weight and transfer the load to the hips; this is especially important for students with thin bodies.
- A padded back adds comfort.
- A lumbar support in the padding will help prevent slouching.
- Separate compartments keep items organized and prevent shifting of weight.
- A strap between the shoulders prevents slouching.
- Bigger is not better because more weight can be carried.
- Backpacks on wheels may be advisable.
Correct backpack use
- Children should be instructed to use both shoulder straps.
- Tighten the shoulder straps so that the backpack hangs slightly below the shoulders with no more that 4 inches hanging below the waist line (belly button, not the hips).
- Use the waist and chest straps.
- Wear the pack only when necessary.
Safe backpack weight
Both the American Academy of Orthopedic Surgeons and American Physical Therapy Association recommend these backpack weight limits:
- 60 lbs. can carry a maximum of a 5 lb. backpack
- 60-75 lbs. can carry 10 lbs.
- 100 lbs. can carry 15 lbs.
- 125 lbs. can carry 18 lbs.
- 150 lbs. can carry 20 lbs.
- 200 lbs. can carry 25 lbs.
- No one should carry more than 25 lbs. in a backpack.
- Pack only the essentials.
- Pack heavier items at the bottom to transfer the weight to the hips.
- Separate compartments help keep the load from shifting.
- Flat items should rest against the back to keep bulky or pointy items away from the child's back.
- Determine whether additional weight of sports or musical equipment will be carried.
Prepared by Kimberlee Dunn RN, BS, MS, School Nurse, The Wellington School, Columbus, Ohio.
