Therapy Staff
Proper Backpack Use for Better Posture and Safety
Carrying a backpack is a daily routine for many children, but an improperly worn or overloaded backpack can lead to a host of issues, including muscle strain, back pain and even long-term posture problems. The weight and placement of a backpack can significantly impact a child’s developing body, making it essential to focus on proper usage. With the right techniques, children can protect their growing muscles and joints, avoiding unnecessary discomfort or injuries.
At Sports Rehab, our physical and occupational therapists understand the importance of preventing these issues before they start. By following some recommended guidelines, children can learn how to balance their load and adjust their backpacks for maximum comfort and safety. A few simple adjustments can ensure children stay active and pain-free.
Follow These Tips:
Wear Both Straps
Use of one strap causes one side of the body to bear the weight of the backpack. By wearing two shoulder straps, the weight of the backpack is better distributed across the shoulders.
Wear the backpack over the strongest mid-back muscles.
Pay close attention to the way the backpack is positioned on the back. It should rest evenly in the middle of the back. Shoulder straps should be adjusted to allow the child to put on and take off the backpack without difficulty and allow free movement of the arms. Straps should not be too loose. The backpack should not extend below the low back.
Lighten the load.
Keep the load at 10-15% or less of the child’s body weight. Carry only those items that are required for the day or find a new lightweight backpack. Organize the contents of the backpack by placing the heaviest items closest to the back. Some students have two sets of books so as not to have to carry the heavy books to and from school. A backpack with wheels can also help if the child has to carry greater than 15% of their body weight.
How a Physical or Occupational Therapist Can Help
A physical therapist (PT) or occupational therapist (OT) can help you choose a proper backpack and fit it specifically to your child. Children come in all shapes and sizes, and some have physical limitations that require special adaptations.
Sports Rehab‘s therapists are experts who improve quality of life through hands-on care, patient education and prescribed movement. We can help improve posture problems, correct muscle imbalances and treat pain that can result from improper backpack use. We can also design individualized fitness programs to help children get strong and stay strong—and carry their own loads, safely.
We also offer speech therapy for those experiencing difficulties with their skills of communication or interaction with others.
To learn more about backpack safety or to schedule an evaluation with one of our therapists, please contact us today.