Backpack Safety
By Samuel Saliba, M.D.

Did you know that more than13,000 childhood injuries occur yearly as the result of backpacks? Children are carrying too much weight on their backs and for the younger children this is placing an enormous strain on a young developing body. Before high school graduation, 60 percent of all children will present with back pain and one third will carry enough weight to exceed 30 percent of their body weight! The typical sixth grader’s backpack weighs an average of 21 to 27 pounds. By high school graduation, the student has carried the average of six full size cars or over 11 tons!

The backpack itself is not the problem but it’s improper use. Problems like excessive weight, poor distribution of weight and poorly fitting backpacks can lead to neck and back pain, headaches, arthritis and eventually limited spinal mobility as well as muscle fatigue and strain, which can result in poor posture.

So what is a parent to do? First ask yourself how much weight is too much. Younger children can handle 15-20 pounds easily while older children can handle much more. If your child has trouble picking up the pack or has to lean forward or to the side, then it is time to either lighten the load or adjust the pack.

I recommend parents consider these guidelines regarding backpacks. Choose a well-made backpack based on quality and safety not on looks. A good pack will have two wide padded shoulder straps, a padded back and a waist strap that are used regularly.

The pack should be the proper size and fit correctly. This means it should be no more than three-fourths the length of the child’s back and should fit tightly enough to prevent bouncing while walking. The pack should rest about two inches above the waist. Never let your child use only one shoulder strap for this will cause excessive strain on the back.

Distribution of the weight is important. Place the heaviest items closest to the back. Remember to neatly pack items to keep them from shifting while walking. Prepare your child’s back for the increased weight by encouraging exercising and stretching the back muscles a few weeks prior to school.

Remember proper lifting techniques. Always face the pack and lift it with both knees not the back! If the alternative is a rolling pack be aware that an empty rolling pack weighs 80 percent more than an empty backpack.

In addition to the extra weight, the pack must be lifted over curbs and steps. Just because it can be rolled doesn’t mean it is completely safe for the child. Encourage your children to stop at their lockers when possible to remove items no longer needed that day.

Observe your children’s posture and encourage your child to tell you about any pains. Do not ignore any back pain and always ask your family physician or pediatrician for advice. Be sure your school is aware of the injury risk and is working to minimize the physical strain on students. Even consider buying a second set of books to keep at home.

Remembering these simple rules could prevent many back injuries suffered yearly by children. Parents, be involved! Here’s to a healthy new school year.

Dr. Samuel Saliba is board certified in family medicine and sports medicine. He a partner at Montgomery Primary Medicine Associates. He earned his medical degree from the University of Alabama School of Medicine.