Back to school. Three words that bring diverse emotions in parents. On one hand, it brings the stress of having everything ready; on the other hand, it gives the kids something to do. After the books are labeled, the laptops are up to date, and all the materials are ready to go, there’s something else parents must keep in mind: backpack weight. An aspect that is often overlooked, but that can affect children in different ways.
Carrying an improperly loaded or heavy backpack can lead to various health issues that could have long-term effects on our children's well-being. In this blog, we will explore the importance of choosing the right weight for kids' backpacks and how to make sure they are using them correctly.
Is your Kids' Backpack too Heavy?
Before diving into the recommendations for choosing the right backpack, let’s understand the consequences of improper use. When kids carry backpacks that are too heavy or wear them incorrectly, they can experience the following:
- Joint Pain: carrying a heavy load can put undue stress on developing joints, leading to discomfort and pain;
- Severe Shoulder Pain: overloaded backpacks can cause shoulder pain, which may worsen over time;
- Neck Pain: the pull of carrying a heavy bag can lead to neck pain and stiffness;
- Posture Problems: heavy backpacks can cause children to develop poor posture, which may become a habit over time;
- Headaches: the strain of carrying a heavy backpack can contribute to headaches and migraines.
- Back Spasms: carrying an improperly weighted bag can cause back muscles to spasm or become strained;
- Spine Injury: prolonged use of heavy backpacks can put pressure on the spine, potentially leading to injuries or long-term issues.
Things you Should be Aware
Now that you’re more aware of the consequences of carrying an overweight backpack, we’ll give you some tips to choose the right one:
- Opt for backpacks made with lightweight materials to reduce the overall burden on your child's shoulders.
- Choose backpacks with wide, padded shoulder straps to distribute weight evenly and provide comfort.
- Encourage your child to wear the backpack over both shoulders to maintain balance and prevent strain on one side of the body.
- Place heavier items closest to the back to maintain the backpack's center of gravity and reduce strain on the body.
- The backpack should never weigh more than 10 to 15% of the child's weight. For example:
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- for a 48 lb child, the backpack should not exceed 7 lbs,
- for a 59 lb child, the backpack should not exceed 9 lbs,
- for a 76 lb child, the backpack should not exceed 11 lbs.
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- Ensure the backpack sits 2 inches below the waistline and adjust the straps to fit snugly on your child's back.
- If the weight exceeds 15% of the child's weight, consider using a roller backpack to eliminate the need for carrying it on the shoulders.
- Choose backpacks with multiple compartments to distribute weight evenly and prevent items from shifting.
- Encourage your child to clean their backpack every 2 to 3 weeks and remove any unnecessary or unused items.
How to Detect a Heavy Backpack
Not sure if your kid’s backpack is too heavy, watch out for these signs:
- The backpack leans forward when placed on a flat surface.
- They are struggling to put on and take off the backpack.
- They have red marks on the shoulders from the straps digging in.
- They experience numbness or tingling in the shoulders, arms, or fingers.
- They lean forward to compensate for the weight on their back.
- They frequently complain of headaches, neck, shoulder, or back pain.
Choosing the right weight for your child's backpack and ensuring it is worn correctly is crucial for their health and well-being. By following these recommendations, you can help your child avoid the potential pitfalls of carrying an improperly loaded or heavy backpack. Remember, a well-balanced backpack is one that stands upright on its own and never exceeds 10 to 15% of your child's body weight. Investing time and care into selecting the right backpack will go a long way in supporting your child's physical health and promoting a pain-free, active lifestyle.
Check the tips our pediatrician, Dr. Rosana Mejía, gives parents on backpacks:
Pravan Kids is a concierge pediatric clinic focused on prevention, convenience, and service-oriented. We just opened a state-of-the-art facility designed with busy parents in mind. Conveniently located in Ciudadela, Santurce we offer a wide range of pediatric services, including access to urgent care 24/7, even on weekends.
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