It’s that time of year again when children go back to school
and all those lovely weeks of relaxation are forgotten almost instantly.
While at school children are learning large amounts of
information, but this comes with a price – a giant textbook, a musical
instrument, a laptop. All of these essential school items needing to be carried
to and from school each day soon add up to a rather heavy load.
A backpack is a practical way to carry several items
although you need to take care not to overload. It has been suggested that the maximum recommended weight for any
child to carry in a backpack is 15% of their body weight.
Our body will compensate for any load applied to it over an
extended period of time – but an overloaded backpack may lead to:
Leaning forward to change centre of gravity in
order to bear the heavy weight – leading to a reduction in balance
Rounding shoulders to try and cope with the
weight exerted on them
Distortion of the natural curves in the back –
which can lead to irritation of joints in the spine and ribcage and strain on
muscles
Carrying a backpack on one shoulder or any other type of one
shoulder bag can lead to a change in posture as the body tries to even out the weight
distribution, the body (and spine) lean to the opposite side of the load – adding
extra strain to the mid back, ribs and lower back on one side more than the
other, this imbalance in muscles can cause short term back pain.
How to Choose Your Backpack:
Shoulder
straps – straps should be wide and padded – this prevents digging in and
discomfort in the shoulder muscles and a more even weight distribution. They
should also be easily adjustable so that the bag can be fitted optimally at
each wear.
Waist
strap – this can help distribute some of the weight of the backpack more
evenly from the shoulders and back to the pelvis.
Contoured
back – this can help the backpack sit better over the curves of the spine
and can also allow airflow, helping keep the back cool
Lightweight
material – the lighter the backpack empty the less chance of weight
overload
Internal
compartments and straps – this helps an even distribution of load and
prevents items from shifting around in transit
Tips on Packing Your Backpack
Pack heavier items first so that they are lowest
and closest to the body
Evenly distribute the load by filling compartments
Make sure sharp or bulky items don’t poke into
the back
Adjust the shoulder straps so that the backpack
is snug to the body and carried high – don’t carry the backpack low and loose.
If you need to lean forward when carrying the
backpack it is likely too heavy.
All of this information can relate to adults carrying heavy
items on their daily commute to work as well – this advice is not just for
school children.
If your child has been
complaining of back pain or you are concerned about their posture please give
us a call on 020 8563 2608 and book your child in for a free back to school back
check with Chiropractor Hazel Dillon, these are being held after school on
Tuesday 22nd and Wednesday 23rd October between 4.30 and 6.30 pm, slots are fifteen minutes long.
Hazel Dillon is a Chiropractor at the Octagon Clinic