Is Your Child's Backpack Too Heavy?

Kitty Finklea, R.D.

Are your kids complaining of back pain?

Before you attribute it to "growing pains," you may want to take a look at their school backpack. Heavy backpacks can not only cause muscle strain, back pain and abnormal posture or stance, but it may even contribute to long-term spinal problems. Plus, with book and backpack sizes increasing, your kids might not just be "crying wolf."

If your child carries a backpack to school, here's how you can make their load lighter and protect their back:

• While recommendations vary, a current rule of thumb is to limit the load to 5 to 15 percent of your child's total body weight. For a 100-pound child, this means the weight can vary from 5 to 15 pounds, but anything more than 15 pounds is too heavy and can put excess strain on the back.
• When purchasing a backpack, make sure it fits your child. The pack should end at the waist, with a waist belt to keep the weight on the hips (instead of the back) and padded shoulder straps for extra comfort. Outdoor outfitter shops can help you find the perfect fit.
• If the pack is too heavy, consider purchasing a pack on wheels to roll instead of carry.
• Go through the pack with your child and sort through what can be left at home. Place the heaviest items in the bottom and distribute the weight evenly. Discuss a schedule with teachers to find a way to carry the least amount of books or supplies each day.
• Practice picking up the pack with your child and have them bend their knees when lifting the pack to avoid additional back strain.
• While it may be cool to carry a pack with one strap, this distributes the weight unevenly and can increase muscle strain. Encourage your child to put it on both shoulders and use the waist belt.
• Strengthening the abdominal muscles can help support the back. A good exercise is to do some abdominal crunches with your child in the evenings after the homework is done.

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