When going back-to-school shopping, it’s important to get the right backpack. One of the easiest ways to develop back pain is from wearing the wrong one, or wearing it the wrong way.
Here are some tips on how to properly wear your backpack and things to look for when getting a new one.
1. Wear Both Straps
By only wearing one strap, all of the weight is on one side of your body! By wearing both, the weight is spread evenly across your upper body. An added bonus is using the front clip on your straps to keep the bag on your shoulders.
2. Position It Properly
Wear the backpack over the strongest mid-back muscles. It should rest evenly in the middle of your back and not hang lower than 4 inches below your waist. Straps should not be too loose, but still allow your child to move their arms freely and put the bag on or take it off without trouble.
3. Lighten the Load
Keep the backpack at 10% or less of the child’s weight. A loaded backpack for a child weighing 50 pounds (the average weight of first graders) should weigh 5 pounds or less.
A 70-pound child (average weight for third grade) should only carry a backpack weighing 7 pounds or less.
A 110-pound child (average weight for a seventh grader) should try to carry 11 pounds or less.
4. Look for Padded Straps
Padded straps protect the nerves and skin around the neck and arms. A waist strap also helps keep the bag close to the body and promotes proper posture.
Need help? Just like the right backpack, we’ve also got your back!
Physical therapists can help improve posture, correct muscle imbalances, and treat pain caused by improper backpack use. We also create personalized fitness plans to keep kids and parents strong and healthy all school year long.
At Better With Physical Therapy, we’re here to help your family start the school year off right. Give us a call at (973) 791-8337 or visit BetterWithPT.com to learn more.