8 Tips for Back-to-School Ergonomics [Infographic]
In the United States, nearly 40 million grade school, high school, and college students carry a backpack daily. According to the American Occupational Therapy Association, more than half of these students are likely carrying too much in their backpack, which can lead to neck, back, and shoulder pain. Annual backpack-related injuries send 5,000 children to an emergency department and more than 14,000 kids are treated for backpack-related injuries each year, according to the U.S. Consumer Product Safety Commission.
Carrying a school backpack can have significant biomechanical, physiological, and discomfort impacts on the wearer, such as changes in posture and gait and an increased risk of back, neck, and shoulder pain. Backpacks are posterior loading, not only throwing off a child’s center of gravity when heavy by overloading the posterior half of the body, but also distorting the natural curves in the middle and lower back. This can cause muscle strain and irritation to the joints of the spine, contributing to rounding of shoulders and leaning forward. A heavy backpack also pulls on the muscles of the neck, which can cause headaches, shoulder pain, and neck pain.
As students return to the classroom and carrying backpacks back and forth from home to school, follow these back-to-school ergonomic tips to address body mechanics, posture, and proper use of school-related equipment to protect the neck, shoulders, and back from pain or injury.
8 Tips for Back-to-School Ergonomics
Ensure the child’s backpack is not too heavy. The backpack should not exceed 10% of a child’s weight. If a child is 100 pounds, the backpack should not weigh more than 10 pounds.
Use a backpack with wide padded shoulder straps to distribute the weight of the backpack on the child’s back without digging into the shoulders. Always use both straps to carry the backpack as using one strap can shift too much weight and stress to one side of the body.
Adjust and tighten the shoulder straps of the backpack such that it is fitted to the child’s back, resting between or below the shoulder blades, not below the lumbar spine. A backpack dangling below the waist can contribute to spinal misalignment and pain.
Load the backpack with the heaviest items first, placing them closest to the bottom and center of the back of the backpack so that they are carried lower and closer to the body. Place schoolbooks in multiple compartments to position the weight more effectively.
Use proper lifting techniques when lifting a backpack, using the leg muscles, bending at the knees, and keeping the backpack close to the body. Do not twist or bend at the waist to pick up the backpack.
Maintain proper posture when sitting in class. It is easy to slouch and fall into bad posture, which can contribute to a forward rounded spine. Make sure the head, shoulders, and hips are aligned and vertically stacked. Keep feet flat on the floor with knees level or slightly lower than the hips.
Keep computer monitor height at eye level. The top of the computer monitor should be at the top of the child’s head so that their eyes are at mid-screen. This prevents forward head posture and neck strain. If using a laptop, elevate the screen to eye level using a stack of books or a stand.
Maintain correct wrist and elbow posture when typing. Position the computer keyboard so that the elbows are bent at a 90-degree angle and the wrists are in a neutral position.
