The school summer holidays are finally here, but it won't be long before parents across the country will be bowing down to back-to-school chores - shopping for supplies, binding books, last-minute wardrobe updates. There is also the question of what to put in the lunch box...!
In the midst of all the chaos and excitement, we recommend that all parents take a moment and consider how heavy their child's backpacks are.
It is generally recommended that children do not carry more than 10% of their body weight in school backpacks. When a large weight (such as a backpack with books) is placed incorrectly on the shoulders, the force of the weight can pull the child backwards. To compensate, the child may bend forward at the hips or arch the back, which can cause the spine to compress unnaturally.
There is a special concern for students of junior high school classes, because the spine is in a critical phase of development in children between 12 and 14 years old. This is also a stage where the ratio of bag weight to body weight is likely to be high as some students are still quite small but carry loads similar to larger and older children.
Concerned parents should keep in mind, however, that compared to other types of bags, backpacks, despite the potential problems, are usually the best choice for children as opposed to trendy one-shoulder bags (often with a thin, unpadded strap). When used correctly, the strongest muscles in the body - back and abdominal muscles - carry the weight of the bag. If they are not too heavy and if they are used correctly, the weight is then evenly distributed over the body.
Role of parents:
Poor posture is a big problem, especially in children as they grow. Unfortunately, teaching our children good postural habits requires a certain amount of 'nagging' in order for our children to learn how to properly carry and pack their backpacks. Kids who carry backpacks over just one shoulder, because they look 'better' or feel lighter, end up leaning to one side to relieve the extra weight. Over time, these children are likely to develop lower and upper back pain and strain on their neck and shoulders. It is important to help them understand the impact of not carrying a school bag properly.
For many parents, the struggle often comes from kids wanting a certain backpack because it features a certain superhero or cartoon character, or teenagers wanting the latest fashion bag, but it might not be the healthiest choice. Try to use positive language that helps your child understand why the best-designed and best-equipped backpack is the best option in the long run, and make sure they are included in the purchase decision. Teach kids (as soon as they start kindergarten) so that it becomes normal for them and they don't feel self-conscious about carrying a backpack the right way when they get to high school. Explain that it's similar to getting into a car - where you put on your seatbelt and buckle up before driving so when you're backpacking you buckle up and buckle up before walking!
Signs that your child's school backpack is too heavy:
Changes in your child's posture when carrying a school bag (hunched over or leaning to one side)
Your child struggles to pick up or put his backpack on
Your child reports discomfort or pain while wearing the backpack
Your child reports tingling or numbness in the hands.
The bag leaves red marks on your child's shoulders when he takes it off.
Top 10 Backpack/School Bag Safety Tips
Make sure your child's backpack does not weigh more than 10 percent of his or her body weight. For example; a child weighing 35 kg should not carry a bag weighing more than 3.5 kg. A heavier backpack will cause your child to bend forward in an attempt to support the weight on their back rather than their shoulders, on the straps.
Make sure the backpack is sturdy with a reinforced or padded back and the right size - no wider than the child's chest.
Wide, padded shoulder straps are very important. Unpadded shoulder straps are uncomfortable and can dig into your child's shoulders.
Use both shoulder straps - never put the backpack over one shoulder. Carrying a backpack by one strap can cause weight to shift disproportionately to one side, leading to neck and muscle spasms as well as lower back pain.
The shoulder straps should be shortened until the bottom of the backpack is exactly above the child's waist, and not sitting on the buttocks. The backpack should lie flat on the child's back.
The backpack should never hang more than 10 cm below the waist. A backpack that hangs too low increases the weight on the shoulders, causing the child to lean forward while walking.
A backpack with individualized compartments helps in the most efficient positioning of the contents. Make sure heavy items like books are placed in the back compartment first so they are closest to the spine, and pointy or bulky items are packed away from the area that will rest on your child's back.
Bigger does not necessarily mean better. The more room there is in the backpack, the more your child will carry - and the backpack will be heavier.
If the backpack is still too heavy, talk to your child's teacher. Use the school lockers if they are available or ask if your child can leave the heaviest books at school and bring home only lighter materials or workbooks. Check your child's bag each day and make sure they only bring what is needed for the day.
It's not just about the weight of the back, but consider how long your child carries their backpack as time spent in the backpack could also increase the likelihood of back and neck pain. Carry the school bag only as long as necessary, and if it is stationary (on the playground or waiting for the school bus) take it off and put it on the ground.
