Ask the Expert Archive Week 1
CHILDREN AND BACKPACKS
This week physiotherapist Karen Webb shows us the proper method for children to wear a backpack.
Backpacks are used by our children as early as kindergarten, through high school, right into college. By about mid high school backpacks can weigh as much as 10 kg or 22 pounds. Long term improper carrying of a backpack can lead to poor posture, shortening of tissue, stretching of soft tissue and eventually pain. Young people tend to walk in a forward bent posture when carrying a backpack and this is because they are compensating for the weight of the pack on the back. What happens over time is they will get shortening of the muscles at the front of the hip, lengthening up the back and a change in the angle of the back and this can lead to back pain. Rounded shoulders, head's poking forward and carrying a backpack on one shoulder will also contribute to the problem.
Now, we're going to talk about the proper way to carry a backpack. First and foremost the pack should not weigh more than ten percent of the child's body weight. Secondly, always use both shoulder straps and adjust the straps so the pack can sit close to the body and high. Padded straps at the shoulders help to prevent pressure points and the strapping system at the front, at the waist-hip area or the chest can help to distribute the weight through the body. This allows the child to stand in a nice upright posture and not put stress on the back. When choosing a backpack try it out, make sure it fits and if you're walking for a long period of time with a backpack, stop, unload and take a break. Karen Webb is a physiotherapist in Stratford Ontario and author of several books including "Body Basics for Life." It's published by Birchcliff Publishing
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