How to choose the right backpack for your child?
A well-fitting backpack will allow your child to stand up straight and have good posture, to be comfortable and to avoid back pain.
Throughout their school career, students carry a considerable amount of weight on their backs every day. The body must support the weight of books, pencils, and personal effects to and from school. Carrying a backpack that is too heavy on a regular basis can be very harmful to their back and their posture.
What makes a good children's backpack
Your child will no doubt be attracted to a backpack with the image of their favorite show or Disney character, but these bags lack support. Here are the main components of a good children's backpack:
> Two wide padded shoulder straps to distribute the weight over both shoulders
> A strap that attaches to the waist to better distribute the weight on the body
> A strap that attaches to the height of the torso
> Adjustable straps and support on each side of the pelvis
> Multiple pockets to help distribute the weight more efficiently inside the bag
Also, make sure that the size of the bag is adapted to that of the child: it should not exceed the shoulders so as not to hinder the movements of the neck and it should end 2 inches from the waist. It should also not exceed the width of the child.
How to properly carry a backpack?
The way children carry their backpack also influences their comfort and posture. The child should be able to bend over without having to hold on to the straps of their backpack and they should be able to stand up straight. Otherwise, it's a sign that the backpack is too heavy or ill-fitting.
Avoid cross-body or one-shoulder bags. They do not distribute the load correctly on the back and can lead to muscle pains.
Make sure your child fastens the waist and chest strap if they have one. If the straps are properly adjusted, the child will have almost no weight to carry on his shoulders; the trunk and shoulders will take care of it. Attached, these straps also help stabilize the weight.
Other tips to reduce the weight of the backpack
Check the contents of your child's backpack to remove any superfluous items. Does he really need such a big pencil case? Will he need all his vocabulary books at school today? Is it necessary to carry 500 ml of sunscreen or can you transfer a smaller amount in a smaller format? For children at daycare, check the schedule of planned activities and take only what they really need.
If you cannot reduce the number of books and binders carried by your child each day, you can swap heavy and rigid books for more flexible and lighter ones. If you are a teacher yourself (especially in elementary school), plan the work week by anticipating the amount of material that will need to be carried by the children during this period. Also, allow children to leave certain books in their desks or lockers.
Take the test!
Weigh your child's backpack and check that it is no more than 10-12% of their body weight. Thus, you will be sure to protect their back against fatigue and pain.
To go further: understand the biomechanics of the back
To fully understand the impact of a poorly fitted or an overweight backpack on children's bodies, here is a brief explanation of the biomechanics of the back.
The spine is made up of thirty-three bony vertebrae. Each of them is separated by a "vertebral disc" composed of more spongy material and allowing the column to absorb shocks and to be able to move in several directions.
Because of its shape, the column allows us to stay upright. The spine is also controlled by several muscles on either side of the vertebrae called the vertebral spinal muscles. When a child is carrying a heavy backpack, the weight of the bag naturally pulls them backwards. To maintain balance and carry the weight, the child must bend the hips more or round the back, which puts excessive pressure on the vertebral discs and creates an overload on the vertebral spinal muscles.
The child also places his head further forward, causing additional stress on the neck. The weight applied to the shoulders also brings significant tension to the child's neck. Spinal alignment is a crucial factor in preventing pain and carrying an overly heavy backpack impairs the body's ability to maintain proper alignment. An Italian study of 237 primary school children found that the average weight carried by children every day on their backs corresponded, on average, to 22 to 27.5% of their total weight. When comparing the same ratio for an adult, this ratio exceeds the legal limit allowed for safe load transport. Imagine what children must carry every day… all year round!
It is important to mention that young children and girls are most at risk of suffering from back pain and fatigue since the weight of the bag is often too heavy in proportion to their weight.
Conclusion
With all these tips, you are now ready for a back-to-school start without back pain! You must choose a backpack that rests on both shoulders and that can be adjusted in terms of the length of the straps. The size must also be adapted to the size of the child. Remember that the bigger the bag, the more we will tend to fill it!
If you have any questions about the choice or fit of your child's backpack or if you need other back-to-school back health advice, talk to your physiotherapist. Have a safe back to school! 🎒
If you have further questions and would like to speak to a therapist at our clinic to know if we are able to help, you can book a free orientation call by going to our website at:
https://www.kinatex.com/cliniques/saint-leonard/en/
