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WEAR IT WELL! TOP 10 TIPS TO LIGHTEN THE LOAD OF YOUR CHILD’S BACKPACK TO KEEP THEM PAIN FREE AND STANDING TALL

It’s that time of year again! Parents have received the infamous “must have” supply list from school. In your child’s eyes finding the most stylish backpack is at the top of their list. It’s important to know that the most aesthetically pleasing backpack may not always be the safest backpack for your child’s health. Did you know selecting the wrong backpack or a carrying a heavy backpack can often times cause back, neck, or shoulder pain, and can even lead to headaches and pain in their extremities?

Many parents are not aware of the dangers in selecting the wrong backpack or carrying too much weight. These include:

•    Increased risk for falls, because your child is forced to lean forward as a result of a heavy or off-balance load
•    Muscle strain and local irritation to the ribcage and spine
•    Change in the natural curve of the spine
•    Internal rotation of the shoulders and poor posture over time

Avoid these potential health risks by referencing these useful tips and considerations on how to lighten the load in your child’s backpack. Teach your kids to wear the backpack well and promote a healthy back to school 2011.

Top 10 Tips to Lighten the Load of Your Child’s Backpack:

1.    Do the math. The American Physical Therapy Association suggests that the recommended weight limit of a backpack should be 15-20 % of a child’s body weight. For example, if your child weighs 50 pounds, then the backpack should be no more than 10 pounds (Make certain that the weight in the backpack does not cause your child to lean forward. This is a sign that the backpack is too heavy).

2.    Weight distribution. Once you have the correct weight in your child’s backpack make sure it is distributed evenly. Always pack heavy items at the bottom to ensure that the heaviest load is carried lower and closer to your child’s core area.

3.    Make sure the backpack has a padded shoulder straps and back side. You don’t want the straps digging into their shoulder or back.

4.    Tighten Up. Always adjust the straps so that the backpack fits close to the body but be careful they are not so tight they pull on the shoulders.

5.    Use both shoulder straps. Carrying the backpack over one shoulder forces other back muscles to compensate for the uneven weight distribution, causing the spine to lean to the opposite side. With time, this muscle imbalance will cause muscle strain and back pain.  Neck muscles can also be affected, which often times leads to an increased neck pain and headaches.

6.    Placement. Rule of thumb is that the bottom of the backpack should be 2-3 inches above the waist, while the top of the backpack should be below the neck.

7.    Select a backpack that has compartments to ensure better organization. Better organization will allow your child to eliminate unnecessary items. But beware! Just because there are lots of pockets doesn’t mean you have to stuff them chock full with everything but the kitchen sink!

8.    Monitor the clutter. Kids tend to accumulate items in their backpacks without realizing it. Take the time to go through the contents of their backpack weekly and eliminate items that are not necessary.

9.    Safety. Place sharp or odd-shaped items in the front section of the backpack to avoid direct contact with your child’s back.

10.    Lift with your legs. Make sure your child lifts the backpack using his or her leg muscles and avoids bending the back.

How do you monitor the weight of your child’s backpack regularly throughout the school year? Leave us a comment to share your helpful tips on how you lighten their backpack load.

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One Response to “WEAR IT WELL! TOP 10 TIPS TO LIGHTEN THE LOAD OF YOUR CHILD’S BACKPACK TO KEEP THEM PAIN FREE AND STANDING TALL”

1. 花蓮民宿 says:

   October 18, 2011 at 10:00 am

   Very interesting, thank you for sharing!

   Reply

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