Believe it or not it’s time to start talking about Back to School. That means it’s time to start shopping for school supplies including backpacks. Backpacks come in all shapes, sizes, and colors. The one I use for work has pink flamingos on it. But, no matter if you like polka dots or Pokemon on your bag, you need to make sure that you choose the right bag with the right fit.
In my videos on core muscles and posture, we talked a lot about our spine and the muscles that surround it. In short our spine is made up of bones called vertebra that are stacked on each other with discs in between to give them some cushioning. Our vertebra are not stacked in a perfectly up and down column. Instead there are curves in it that allow our body weight to move efficiently.
Unfortunately when kids carry backpacks that don’t fit properly or are too heavy, their spines can be adversely affected. So, today we are going to take at look at the qualities of a good backpack, how that pack should fit, how to best pack your pack, and how to carry it around to stay healthy and safe. Let’s dive in.
First let’s look at the backpack itself. A good backpack should:
Be made of lightweight material so it doesn’t add to the weight of the pack.
Have padded shoulder straps that prevent the straps from digging into the shoulders. Too much pressure on this area can affect circulation and even cause tingling in the arms.
Have multiple compartments so weight can be distributed evenly.
Have a waist belt to help distribute body weight
Be the appropriate size for the person carrying it. Ideally a backpack to sit about 2 inches below the shoulders, be no wider than the person’s torso, and sit no more than 4 inches below the waist, preferably 2 inches.
Next let’s look at what we put in the bag.
- The items in the bag should allow for the weight to be distributed throughout the bag.
- The heaviest items should be placed at the back of the bag placing them closest to the wearer’s body when carrying the bag.
- The bag should weigh no more than 10-20% of the wearer’s body weight, according to the American Academy of Pediatrics. When backpacks are too heavy it causes our bodies to adapt incorrect postures to keep us from falling and allowing us to carry the load. In the case of a heavy backpack, the weight pulls the body backward. To prevent falling we automatically lean forward. Overtime this position can affect our posture lead to a forward head, rounding shoulders, etc.
Finally let’s look at how we carry the bag.
- The backpack straps should sit comfortably on the shoulders tight enough so that the bag sits about 2 inches below them.
- The bag should always be carried with both straps on the shoulder to prevent an uneven distribution of weight. Carrying the bag over one shoulder can cause postural abnormalities and pain/injuries.
- The waist belt should be secured to allow for a better distribution of the weight.
- When picking the bag up to put it on, proper lifting techniques should be used. We are going to go over lifting in next week’s video. The shortened version is, kids should bend at their knees to pick up their bag from the floor keeping it close to their body. They may want to consider placing the bag on a desk or table as the put the straps on their shoulders.
Children and teens should not be experiencing back pain. If they are, make sure to have them checked out by a medical professional. The stronger our core and back muscles are, the easier it is to carry a back. So, working on those muscles is also a great way to keep your back healthy. I will leave a link to some of my core muscle strengthening videos here and here if you are interested.
What are your favorite backpack pattern or print? Let me know in the comments below.
Thanks so much for stopping by today. I hope you have an amazing week!
-Heather
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