Tips to avoid back pain, injury by monitoring your student’s backpack

By TAMMY BROOKS PT GCS
Nelson County Gazette Health Writer

Sunday, Aug. 17, 2014, 8 p.m. — School is back in session and by now everyone should have their backpacks loaded with books, notebooks and — of course — homework. Even though that homework can be a pain in the neck, lets make sure any pain experienced is from the homework and not from your student’s backpack.

First, observe your student as he or she wears their loaded backpack; is your student still able to stand straight? If your student has to lean forward to carry their backpack, then it may need adjustment. Here are some tips on backpack use and adjustment:

SIZE. make sure your backpack is the right size for your student, not too large.

STRAPS. Use both shoulder straps. Using only one strap can put pressure on nerves and impair circulation or cause muscle strain. Straps need to be thick and padded if possible and adjusted to be snug but not tight.

POSITION. Position backpack 2 inches below top of the shoulder blades, and do not let it lie below student’s waistline.

PACK CAREFULLY. Pack the heaviest books closest to student’s back and use pockets to help distribute weight of other items.

TEXTBOOK ALTERNATIVES. Try to leave text books at home or school if they aren’t needed daily. Ask your student’s teachers if there are copies of the book on CD or DVD, or photocopy the chapter being studied.

LIGHTEN THE LOAD. Clean out the backpack once a week to lighten the load.

WHEELS? See if your school allows wheeled backpacks.

WEIGHT GUIDELINES. Weight of loaded backpack should not be more than 10-15 percent of a students’ body weight. If a student weighs 50 pounds, the students’ backpack should weigh 5 to 7-1/2 pounds.

LISTEN. Listen if your student complains of pain in their neck, shoulders, back or tingling hands.

Have a healthy school year!

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