BACK TO SCHOOL BACKPACK BASICS: PREVENTING INJURY

With the full schedules of kids these days, it is very easy to overstuff their book bags with sports gear and the numerous heavy books for their busy day. To help prevent injuries and stress on the body over time, here are some safety tips.

• Always wear two straps to prevent instability, have correct posture, and promote good balance.
• Make sure the straps are padded for shoulder comfort.
• Waist belts are ideal for long distances.

Most kids today are carrying as much as 40% of their body weight in their book bags, which is a lot of stress to put on growing necks, backs and shoulders. Physicians recommend kids carry no more than 15-20% of their body weight on their shoulders and backs.

Help lighten the load by loading the heaviest items first, so they are the closest to the spine. When heavy items are in the front of the bag, they not only feel heavier, they also act as a lever and put more stress on the spine.

For small kids or anyone shorter than 5-feet tall, the average ideal size of a backpack should be 16" by 12" by 7". For students over 5-feet tall, the average appropriate size is 18" by 12.5" by 12".

Remember to always wear two padded straps over the shoulders. Make sure the backpack fits properly and is balanced with the heaviest load toward the spine. Backpacks should not hang below the lumbar curve to prevent lower back problems. Poor mechanics over time can lead to shoulder, back, and posture problems.