Is your child's backpack too heavy?

What is the actual problem with backpacks these days?  The books are getting bigger, the kids are loading them with unnecessary items, and it is still cool to have a backpack hanging over one shoulder.  Many kids are carrying almost 30 lbs. of books and materials in their bags.  This can have a serious effect on their posture, spine, and health.   One article from a journal called Spine, said that more than 50% of kids will experience low back pain by the end of their teen years.  Much of this low back pain may be caused by the backpack problem.    Using backpacks improperly over time may contribute to chronic problems later in life.  Another Spine article showed that heavy backpacks alter the discs between the bones in the spine which may set the kids up for osteoarthritis and disc problems later in life.  I have noticed that women who have carried purses on one shoulder for years tend to have chronic posture and spinal health problems.  This situation may be worse for kids.  Children under 18 may still be in the growing stage.  Their bones and body structure are not fully developed.  Wearing a big bag over one shoulder may cause children to grow into an unwanted chronic posture.  One old saying goes “as the twig is bent, so grows the tree”. 

Here’s how we can help this problem:

• Decrease any unnecessary weight in the bags (toys, games, lunch boxes).
• The backpacks should be less than 10-15% of the child’s weight.
• Make sure the bags are not changing their normal posture.
• Talk to the teachers about decreasing the amount of homework requiring large books.
• Encourage schools to allow more time to exchange books between classes.
• Support schools in their challenge to get publishers to lighten the books.
• Some schools are buying two sets of the heavier books (one for home, one for school).
• Stagger exams more and photocopy assignments.
• Do not put backpacks on only one shoulder; use both straps.
• Put the straps on snug, but not too tight; and straps around the waist may help.
• Lift backpacks without twisting when putting them on and lift with your knees.
• Bags on wheels might not be a good alternative, because they still stress your posture.
• Encourage regular stretching and exercises to strengthen the back and neck.

Dr. Tony Garrow is a local chiropractor located at 2204 Hwy. 35, Sea Girt, NJ.  You can visit him on the web at garrowchiropractic.com or on facebook at www.facebook.com/garrowchiropractic or youtube channel: tonygarrow1.