The Huntsville Times
Many adults work out several times a week at the gym lifting weights, but how many think about the daily workout our kids do?
We're talking about the backpacks filled with paper, pencils, textbooks, calculators and computers.
Children can develop back pain that stems from carrying those heavy backpacks that are too big, poorly fitted, worn improperly, overloaded or cheaply made. Dr. Janine Nesin of Nesin Therapy says backpacks can actually do more harm than good if used improperly. She warns that packs that are too heavy or worn incorrectly put children at an increased risk for postural changes and musculoskeletal injuries.
It is important for a backpack to fit a child properly. Nesin gives the following guidelines for the fit of your child's backpack:
- Do not let the backpack hang below the waist.
- The top of the bag should be near shoulder height instead of hanging below the shoulders.
- A pack should not be wider than the width of the child's chest.
- Added shoulder straps, waist and chest straps are essential.
The American Physical Therapy Association has issued warnings to parents regarding the dangers of backpacks that are too heavy and/or worn improperly. Backpacks that are stuffed to the gills can cause injuries that can last a lifetime. Backpacks should not weigh more than 10 to 15 percent of a child's body weight. For example, a 150-pound high-school boy's backpack should weigh a maximum of 22.5 pounds. Many kids today are carrying other items in addition to their backpacks such as computer cases or gym bags.
"We have had high school students in the clinic with backpacks that weigh more than 50 pounds," says Nesin.
Studies reported by the American Physical Therapy Association have shown that injuries can occur when a child, accommodating a heavy load, uses poor posture such as arching their backs, bending forward, twisting or leaning to one side.
Postural adaptations can cause improper spinal alignment, which hinders the normal functioning of the disks that provide shock absorption. Backpack loads that are too heavy can also cause the muscles and soft tissues to work too hard, and that can lead to strain and fatigue.
Nesin recommends:
- The heaviest items should sit closest to the spine of the backpack that rests against the body
- The waist and chest straps should be clipped in order to distribute the pack's weight evenly
- Keep all zippers closed in order to contain the load
- Students who wear a backpack that is appropriately proportioned for their body size, carry and pack it correctly are more likely to spare themselves future back pain.
- Carrying the load in a secure and balanced manner will help maintain a healthy back.
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