Ergonomic Tips for Backpack Safety

In the United States, there are approximately 79 million students who carry a backpack each day, and nearly 42 million carry backpacks that are too heavy for them. Recent studies have shown that 55% of children carry backpacks that are too heavy for them and weigh more than their body weight. During elementary and middle school, youth are still growing through important stages of musculoskeletal development.

Carrying a backpack can have significant biomechanical, physiological, and discomfort impacts on the wearer during this critical time of growth, placing undue stress on the body, changing posture, and leading to back, neck, and shoulder pain. A 2016 study found that wearing a backpack incorrectly is a major contributor to back-related injuries in children.

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. Should a child experience backpack-related pain, a physical therapist can help assess the child’s backpack fit, work to improve posture problems, increase muscle strength and stability, and treat pain resulting from improper backpack fit and function.

Backpack Safety Tips

Loading Your Backpack

It is critical that your child’s backpack is not too heavy. Children should not carry more than 10 to 15% of their body weight. For example, if your child weighs 100 pounds, their backpack should not weigh more than 10 pounds.

Use a backpack that has multiple compartments which ensure that weight is not concentrated in one area of the backpack. A backpack should be loaded with the heaviest items closest to the body. This allows the child to lift that weight with the lower back. Lighter items should then be placed at the front of the backpack.

Adjusting & Carrying Your Backpack

A backpack should be fitted to the back and adjusted such that weight is distributed evenly across the back and shoulders. The backpack should not dangle below the waist as this can contribute to spinal misalignment and pain. To achieve a well-fitted backpack, use a backpack that has wide padded shoulder straps (at least two inches thick). Narrow straps tend to exert too much weight on just one area of the shoulder, cutting into the shoulders, pressing tightly onto nerves, and restricting proper circulation. Wider straps distribute the weight of the backpack more effectively by increasing the strap to shoulder surface area.

Tighten the shoulder straps such that the backpack is fitted snugly to the back. Use the chest strap to take pressure off the child’s shoulders and redistribute the weight to the upper body muscles. Utilize the hip belt to transfer pressure from the shoulder and back to the hips.

Use proper lifting techniques when lifting the 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 when picking up the backpack.

Computer Use Safety

Increasingly, children use iPads or laptop computers throughout the school day or at home to complete schoolwork. Prolonged use of an iPad or laptop can contribute to neck pain and forward head posture due to the strain of looking down. When you bend forward using technology, the head is often bent forward at a 45-degree angle, causing the neck to bear additional weight from the head and the shoulders to round. Keep the screen at eye level, using a stand if necessary. Use a separate keyboard and keep the screen an arm’s length away. The arms should be parallel to the table with elbows bent at a 90-degree angle and the wrists in a neutral position

As your kids head back to school, keep in mind these tips for safe back to school ergonomics!