As back-to-school begins, students and parents are preparing for the new academic year. Along with school supplies and new schedules, it’s important to consider how the return to school can impact physical health, particularly when it comes to carrying heavy backpacks. At Renew Physical Therapy, we’re here to help you and your family start the school year on the right foot—or rather, the right posture! Here are some tips to keep in mind:
1. Select the Right Backpack: Choosing the right backpack is crucial for comfort and spinal health. The backpack should be no larger than 75% of the length of your child’s back. Look for wide, padded shoulder straps to prevent the pack from digging into the shoulders, and a padded back for added comfort and protection.
2. Lighten the Load: A backpack that’s too heavy can cause strain and lead to back pain. As a rule of thumb, the backpack should never be heavier than 10% of your child’s weight. Encourage your child to carry only the essentials.
3. Distribute the Weight: Proper weight distribution within the backpack can make a big difference. Use multiple pockets and compartments to distribute items evenly. Heavier items should be placed closest to the back, while lighter or sharp objects should be stored away from the back to avoid injury.
4. Lift with the Knees: Teaching your child the right way to lift their backpack can offer lifelong protection for their back. Always instruct them to lift using their knees, not their waist, to avoid unnecessary strain on their spine.
5. Adjust and Carry Properly: It’s essential that your child uses both shoulder straps when carrying their backpack. If the backpack has a sternum strap and hip belt, ensure these are tightly secured. Adjust the shoulder straps so the backpack rests snugly against the back, sitting below the shoulders but above the hips.
This back-to-school season, let’s prioritize health and safety to ensure a successful and pain-free year. If you have any concerns or would like more information, feel free to contact us at Renew Physical Therapy. We’re here to support you every step of the way!
Sincerely,
Erik Norwood
Physical Therapist & Owner
