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    • Aug 17
    • 3 min read

Head Back to School with a Healthy Back

As the end of summer approaches, students are preparing to return to school. They gather supplies and fill their backpacks. Most people may not think much about those backpacks, but physical therapists do.


Why Backpacks Matter


Students will always have things to carry between home and school. A backpack is a great way to do that, but problems may arise when backpacks are too heavy.


Research suggests that carrying a heavy backpack changes a student's posture, walking speed, step length, and more. Furthermore, these changes become more dramatic as students walk greater distances and become more fatigued.


These changes can contribute to neck pain, back pain, and other musculoskeletal issues.


How Heavy Is Too Heavy?


How much weight a student can safely carry is directly affected by how much that student weighs.


Studies show that changes in posture and performance begin when the weight of the backpack is 10% of the student's body weight. Experts recommend students to avoid carrying backpacks more than 15% of their body weight to help prevent pain and injury.


It is estimated that more than half of students are carrying more than the recommended load.


5 Tips for Parents and Students


There are little things students can do to help prevent backpack pain:


  1. Plan ahead - Each night, students should go through their backpacks and remove items not needed the next day. Likewise, students should avoid bringing home items that they won't need that night.

  2. Use their locker - Planning ahead can help remove extra weight between home and school. The locker can lighten the load during the school day. By making a few stops at their locker, students can avoid carrying extra loads around during the school day.

  3. Pack right - Placing heavier items close to the student's back and lighter items further away reduces strain and improves stability and comfort.

  4. Wear it right - Students should use both shoulder straps to help evenly distribute the load of the backpack and help prevent pain. The bottom of the backpack should be even with the bottom of the low back. Packs worn too high or too low can exaggerate postural changes and restrict movement.

  5. Pick the right pack - It is recommended that students use backpacks with two straps rather than one to evenly distribute the load of the pack. If carrying a heavy backpack is inevitable, choose one that has a chest strap or hip belt to further distribute the load and decrease strain. Backpacks should also be sized appropriately; they should be no longer than the student's torso.


Students cannot control what they need for school. However, they can use these tips to help prevent pain from backpack use.


Students experiencing any backpack-related pains should be evaluated by their physical therapist. A physical therapist can help determine what factors are contributing to pain, give recommendations to minimize pain, and prescribe exercises so the pain doesn't return.


References


  1. The Influence of the Weight of the Backpack on the Biomechanics of the Child and Adolescent: A Systematic Review and Meta-analysis With a Meta-Regression. https://www.ingentaconnect.com/content/wk/pep/2023/00000035/00000002/art00007 

  2. Backpack use in children. Pediatric Physical Therapy : the Official Publication of the Section on Pediatrics of the American Physical Therapy Association. 2002 ;14(3):122-131. https://doi.org/10.1097/00001577-200214030-00002 

  3. Effects of Educational session on school backpack use among elementary school students. https://www.scielo.br/j/rbfis/a/Y8XW48pPRmSrZbYBrJKPtct/?lang=en&format=html#

  4. Effect of Backpack Load Carriage on Cervical Posture in Primary Schoolchildren. 1 Jan. 2012 : 99 – 108. https://content.iospress.com/articles/work/wor01289


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