Back to school is right around the corner! So it’s time to buy new backpacks. While kids are focused on wanting a character backpack or rainbow and sparkles, make sure you are buying for their size, not character or pattern. This will help protect their spine.

My son starts first grade and my daughter is going to Pre-K this year! They are both super excited to go backpack shopping! Luckily, our school this year is supplying all of the supplies, so that leaves shoes, clothes and a backpack. So what do you look for when finding the right backpack?

Size matters- You need to choose a backpack that is appropriately sized for the child. It should fit across their shoulders and be no longer than 3 inches past their waist (rib cage/natural waist). The backpack needs to have two straps and fit snuggly around the child.

Straps- Choose a backpack with broad thick padded straps. This helps evenly distribute the weight of the backpack better across the shoulders. (Make sure the child is using both straps and not hanging the backpack on just one shoulder.)

Insides- Choose a pack that has dividers or pockets inside. This allows the weight to be more evenly distributed within the backpack itself.

Don’t allow your child to carry more than 15% of their body weight in the backpack. So a 100 pound child shouldn’t exceed 15 pounds of weight.

*If the backpack has chest or waist straps make sure that they fit the child appropriately. Chest straps should buckle at the middle of their sternum and under the arms enough that they have full range of motion of their arms. Hip straps should buckle at the top or right on their hips.

Proper Carrying

Lift properly- Make sure your child isn’t grabbing the backpack and throwing it over their shoulder. Over time that is going to cause pain and other health problems. It can also cause a scoliosis due to the child growing and more weight being put on one side of their body.

Proper lifting:

1. Face the backpack before you lift it.
2. Bend at the knees and lift with your legs.
3. Carefully put one shoulder strap on at a time.

Too much weight in a backpack can also cause neck issues due to trying to keep balanced. You will actually start to learn forward with your head to offset the weight on your back. This can cause issues with headaches, upper back pain, arm and shoulder pain due to compression of the brachial plexus *as well as lower back pain*! So make sure your posture isn’t causing damage to your spine.

Chiropractic

Proper size and wearing a backpack correctly aren’t the only things that can help your child’s spinal health. Backpack injury or not, regular chiropractic adjustments are a natural way of reducing subluxations and pressure, restoring normal range of motion and function of the spine. When children are growing, it’s very important to keep their spine healthy, or they can develop pain, scoliosis or other health problems later on in life.

If you want your child’s backpack checked, call the chiropractor! While you are there, get them adjusted!! People of all ages whether preschool or graduate school, need to be checked regularly due to the extra weight they are putting on their back due to backpacks (for school or work!).

~Dr. Lacey~
Carder Chiropractic Clinic, INC
El Reno, OK 73036